Recommended simple exercises for recreational activities for the elderly
We’d like to introduce some recommended exercises perfect for recreation at care facilities such as day service centers, or any place where seniors gather!
Many older adults find it difficult to move their legs and lower back freely, and standing can be a challenge.
However, if you avoid moving your body altogether, your mobility may decline further, increasing the risk of falls and becoming bedridden.
In this article, we’ve gathered simple exercises that seniors can do with ease.
Many of them can be done while seated, so be sure to try them with friends around you to help reduce a lack of physical activity!
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- For Seniors: Fun and Lively Exercise Recreation
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Fun Small-Group Recreation
- [For Seniors] Simple Rhythm Exercises: Recommended Songs and Routines
- [For Seniors] Fun Brain Training! Lively Whiteboard Activities
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [For Seniors] Recommended Easy Strength Training
- For seniors: Enjoyable stick exercises. Easy workouts.
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Fun Exercises You Can Do While Seated
Recommended exercises for easy senior recreation (101–110)
Patakara exercises and clapping
By adding hand claps to the mouth-movement exercises, participants can also become more mindful of arm and hand movements.
If you insert claps between each pronunciation, it creates a brief pause before speaking, which can lead to clearer articulation and larger mouth movements.
Including elements that require thinking—such as gradually increasing the number of claps—can also provide brain-training benefits, so this is recommended as well.
Because you pronounce while keeping the rhythm in mind, it may also promote smoother movements of the mouth and tongue.
Pa-Ta-Ka-Ra finger exercises
Many care facilities incorporate the “Pa-Ta-Ka-Ra” oral exercises.
However, some older adults may get bored if it’s the same routine every time.
So let’s add finger movements to the usual Pa-Ta-Ka-Ra exercises.
While saying pa-ta-ka-ra out loud, clap your hands or make a “fox” hand pose and move your hands.
The key is to enjoy it.
You’ll be using both your mouth and your hands, which can be tricky at first if you’re not used to it.
But it’s fine to make mistakes.
We use both our mouths and hands when eating, right? Using your fingertips during the exercises also helps train the movements needed for meals.
Try doing Pa-Ta-Ka-Ra with added finger movements at the pace that suits the older adults.
Ball training in pairs
This is a partner exercise where you work together to give the ball various movements.
If the way you apply force or move differs, you might drop the ball, so it’s important to stay aware of your partner’s movements and adjust your strength.
Let’s loosen up our bodies cooperatively while keeping a strong sense of consideration for our partner.
In the motion of passing and receiving the ball, it’s important to watch the ball and your partner’s movements, which also trains concentration and dynamic visual acuity.
Enjoying the activity while recalling days spent playing with a ball may lead to more efficient movement.
Shoulder and arm exercises using a plastic bottle
This is an exercise that stretches the arms and shoulders while holding water-filled plastic bottles in both hands.
The added weight in your hands helps you focus more on your arm strength, and it also trains your gripping power at the same time.
Even just maintaining your arms in an extended position engages your muscles, so the key is to move slowly and take your time.
Using the bottles as visual markers makes it easier to see whether both sides are raised to the same height, so be mindful of moving your arms evenly.
Recreation that stimulates cognitive function using a ball
Recreation using balls is recommended for dementia prevention because it activates both mental and physical functions.
This time, we’re focusing on ball-based recreation that is particularly effective for dementia.
Participants sit in a circle and pass the ball to the person next to them, changing directions—clockwise or counterclockwise—and adjusting according to the ball’s size.
By doing this, older adults have to think as they play, which helps strengthen both mind and body.
Additionally, switching to the opposite direction provides beneficial stimulation to the brain.
Recommended Exercises for Easy Senior Recreational Activities (111–120)
Foot training using a ball
These are lower-body exercises performed while sitting in a chair using a ball.
A major advantage of using a ball is that it makes it easier to understand how to engage your muscles.
In the exercise where you hold the ball between your knees and slowly squeeze it, you can help improve bow legs (O-legs) and strengthen the pelvic muscles.
In the exercise where you place the ball on the front of your thigh from above and slowly lift your leg, it promotes pelvic stability and can also improve walking.
If you can’t apply enough force to compress the ball, it’s recommended to switch the ball for something with less rebound, such as a floor cushion, and perform the exercises.
Cognicise using a ladder
Let’s do some exercises using a ladder with grid squares, like a rung ladder.
Instead of a ladder, you can also stick vinyl tape on the floor.
Walk along the ladder stepping through the squares, and say the target words on the 3rd and 6th steps.
For example, the task could be: “On the 3rd step, say the name of a fruit; on the 6th step, say the color of the fruit you said on the 3rd step.” You can also raise both hands on the 3rd step—feel free to adapt it.
It could be fun to have older adults come up with the tasks as well.
There are many variations you can try, such as stepping outside the ladder only on 3 and clapping.