Recommended for seniors: Fun and engaging Christmas exercises

Elbow dance to a Christmas song

With a Christmas song, it's brain teasers and the elbow dance! How about that to wrap up 2023?! Go on and do it—haha!

Introducing a dance that allows seniors who feel uncertain about their legs and lower back—and find full-body exercise or dancing difficult—to sit in a chair and reduce stress and burn calories mainly through elbow movements! Each individual movement isn’t very complex, but by adding leg motions and more, it also serves as a great workout for the brain.

When you actually try it, moving in time with the background music is surprisingly challenging, so it’s a good idea for staff and participants to practice together repeatedly.

And since this time the theme is Christmas, the background music has to be the classic Christmas anthem: “All I Want For Christmas Is You”!

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Christmas Rhythm Gymnastics

[For Seniors and the Elderly] With brain training! Seated Christmas rhythm exercises — let’s sing, make some noise, and have fun preventing dementia!

This is an exercise where you keep rhythm with plastic-bottle maracas to classic Christmas songs.

Because it’s done seated, focus on making large arm movements and really shake the maracas.

By paying attention not only to your arm movements but also to proper posture, you can engage your whole body.

While the motions center on the upper body, such as how you swing your arms, it’s also recommended to add some foot tapping to work the lower body.

The sound of the maracas highlights the fun and can boost motivation to do the exercise.

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Do health exercises in a circle to the tune of Jingle Bells.

Healthy Exercise Jingle Bells

How about encouraging seniors to try health exercises that aren’t just for well-being, but also let them enjoy seasonal events like Christmas? The exercises introduced here are designed for large groups, such as residents in care homes, and to fully capture the Christmas spirit, they’re set to “Jingle Bells” as background music.

We’ve woven in dance-like movements, too, so it becomes a full-body workout.

Let’s move our bodies with joy and blow off everyday stress!

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Jingle Bell Exercises You Can Do While Seated

A Christmas Song Exercise Medley You Can Do While Sitting in a Chair [Jingle Bells] — Easy, Fun Rhythm Exercises for Seniors and Older Adults, Beginner-Friendly, Ready to Play As-Is at Home, in Senior Facilities, or Day Service Centers

While listening to Christmas songs, let me introduce some exercises you can do while seated! Try swaying your body to the lively rhythm of “Jingle Bells.” It’s also fun to use instruments that make sounds, like bells.

In addition to big arm movements, try leaning your body forward and patting your legs.

Lifting your legs and moving them as if marching will increase the intensity.

It’s also a great idea to make it a “Christmas medley” and exercise to a variety of songs! Including a slower-tempo piece in the middle will help you relax.

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Rudolph the Red-Nosed Reindeer

[Rudolph the Red-Nosed Reindeer] Easy to do while seated! “With 2 DVDs & 2 CDs: 32 Lively Exercises for Seniors with Seasonal Songs, Full Color” #32

This is an exercise with brain-training elements performed to the classic Christmas song “Rudolph the Red-Nosed Reindeer.” Because it’s done while seated in a chair, it puts less strain on the legs and lower back, which is a plus.

Incorporating movements that match the lyrics—like pinching your nose—helps enhance the festive Christmas mood.

By combining different actions for the left and right sides, such as pinching your nose with one hand and your ear with the other, you can get your body moving while also giving your brain a solid workout.

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Silent Night

Christmas Song Exercises You Can Do While Sitting in a Chair [Children’s Song: Silent Night] — Simple, Fun Rhythm Exercises for Seniors and Older Adults, Beginner-Friendly, Ready to Play as-is at Home, in Senior Facilities, or Day Services

This is an exercise routine performed to the classic Christmas carol “Silent Night.” Holding bells in your hands emphasizes the Christmas atmosphere and lets you feel the rhythm of the music through your ears.

It combines clapping movements with touches to the feet, and focusing on the correct sequence of actions also helps with brain training.

It’s important to pay attention to arm extensions and marching steps as well.

While enjoying the Christmas mood, this routine uses large movements to thoroughly work the body.

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My lover is Santa Claus

Elderly, exercise, sing-and-exercise, recreation, music, 'My Lover Is Santa Claus' by Yumi Matsutoya, #dementia #exercise #exerciseDance #nursingCare #welfare #careManager #ChristmasParty #Christmas #collab

This is an exercise routine set to Yumi Matsutoya’s classic Christmas song “Koi-bito ga Santa Claus” (My Lover Is Santa Claus).

It focuses mainly on upper-body movements, making it accessible even for those who find it difficult to move their legs.

The routine expresses words from the lyrics through body movements, and paying attention to the size of each movement will further enhance the training effect.

It’s also important to focus on how the song conveys the joy of Christmas.

Lightly marching in place to catch the rhythm will help train your legs while also leading to smoother overall movement.

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