[For Seniors] Fun Exercises You Can Do While Seated
When it comes to recreation essential for the physical and mental health of older adults, exercise is at the top of the list.
Not only does it help prevent declines in stamina and muscle strength, but it’s also effective for preventing falls.
However, some seniors may find vigorous exercise difficult.
For those individuals, we recommend chair exercises that can be done while seated.
Moving rhythmically to music makes it enjoyable and easy to stick with.
What’s more, by stimulating the muscles and brain, these exercises can improve circulation and may help prevent conditions such as dementia.
Even those who aren’t confident about physical activity can enjoy these simple exercises, so please use them as a helpful reference.
- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Enjoyable and Healthy Chair Stretches!
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Guaranteed to Liven Things Up! A Collection of Brain Training Activities That Will Spark Laughter
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
- For seniors: Leg-strengthening exercises you can do without overexertion.
- Cognicise you can do while seated. Simple dementia prevention.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [Seated] Fun Health Exercises for Older Adults and Seniors
- Hand games that liven things up for seniors—also great brain training
[For Seniors] Fun Chair Exercises You Can Do While Seated (41–50)
Japanese June is gymnastics
To get through the summer, let’s work on maintaining our physical fitness! Here are some ideas for chair exercises for June in Japan.
The rainy season makes it hard to go outside, but even then, you want to stay healthy and keep up your stamina.
To enjoy the coming summer with energy, let’s use exercise to maintain our fitness.
In the video, you’ll find stretches and exercises you can do while seated in a chair.
Try incorporating them on days when you feel you haven’t moved much.
[For Seniors] Fun Chair Exercises You Can Do While Sitting (51–60)
Rainy Season Health Exercises
In June, the rainy season often brings a steady drizzle that raises humidity.
Floors tend to absorb more moisture and can become slippery.
To help prevent falls, try recommended health exercises for June.
While seated in a chair, extend your wrists forward and move them, or place your hands on your knees and stretch the backs of your thighs—these are the kinds of exercises you can do.
Chair-based exercises are easier for many older adults to try.
And because they can be done slowly while seated, seniors can enjoy moving their bodies at a comfortable pace.
Number Exercise
Here’s a fun number exercise where you get to learn movements, too.
For 1, touch your head with both hands.
For 2, cross your hands in front of your chest.
For 3, clap your hands and move your body.
The moves and rules are simple, but since you have to think, you might get a little confused at first.
Until you get used to it, say the numbers clearly and keep a slow rhythm.
Once it becomes familiar, try adding combinations where you call out two numbers, or speed up the rhythm for a challenge.
Let’s make it something you can enjoy while you practice.
Hotto Atto Nanto Taisō
“Hotto Atto Nanto” is the catchphrase of Nanto City in Toyama Prefecture.
It conveys a sense of security and comfort, giving you a feel for the atmosphere of Nanto.
“From the Green Village” is a song created to commemorate the 5th anniversary of Nanto City’s merger, and let’s move our bodies along with this song.
Despite its slow tempo, the uplifting lyrics of “From the Green Village” bring a calm, peaceful feeling.
It’s a song that resonates with older adults as well.
The rhythm is just right for seniors to move their bodies to, so please give it a try.
Rhythmic gymnastics with Momotaro
Here’s a rhythm exercise using the familiar song Momotaro.
Sit in a chair and rotate your arms to the beat of the song.
Slowly twist your body to the left and right.
Be careful not to fall off the chair when twisting.
When spreading your arms and legs, move within a comfortable range.
At the end, take slow deep breaths to steady your breathing and relax.
It’s also recommended to move your body using a ball or a towel.
Stay safe and enjoy getting your body moving.
Slow aerobics to the tune of “Alps Ichiman-jaku”
As people age, many find it bothersome to move their bodies.
Let’s get moving with slow aerobics that can be done while seated in a chair.
As the name suggests, slow aerobics involves gently moving your body to music.
It’s said to help raise heart rate and encourage breathing even for older adults who don’t have many opportunities to exercise.
It’s recommended to do rhythmic exercises to familiar songs—like “Alps Ichiman-jaku”—that many seniors know well.
Moving to music can also help bring out a sense of fun in older adults.
Rhythmic gymnastics on a journey of the heart
Let me introduce a rhythm exercise you can do on a gentle, melody-filled journey of the heart.
While seated, clap along with the song and alternately touch the insides of your knees.
Cross your arms in front of your chest as if placing your hands on your shoulders.
Moving your feet in step as well may also serve as a good workout for the brain.
The key is to move your whole body with large motions, but only within a comfortable, enjoyable range.
When you move, try to include your facial expressions and feelings too—you may find it even more fun to sing your heart’s journey.