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 simple exercises for senior recreation (141–150)
Get pumped! Exercises to boost your reflexes and flexibility
These are exercises using a ball to develop smooth body movements and reflexes.
Before doing quick-movement exercises, loosen your joints thoroughly by moving the ball forward and backward or rotating the ball in your hands.
In the exercises where you move the ball to a rhythm, smooth movement that captures the tempo is important.
In another exercise, you toss the ball upward and add claps before it falls, which trains your reflexes and sense of balance.
By actively moving the ball and layering movements onto it, these exercises train not only your body’s motion but also your dynamic visual acuity.
Get hyped—suri-suri ton-ton!
While seated in a chair, this activity has you perform different movements with each hand on your knees.
In time with the rhythm, one open hand rubs the knee, while the other hand is closed in a fist and taps the knee.
Doing forward-and-back and up-and-down movements on opposite sides helps activate the brain and can also provide a massaging effect for the legs.
It’s also recommended to swap hand shapes and actions within the rhythm to boost quick reactions and concentration.
Once you’re comfortable with the basic movements, gradually add rules to further enhance the brain-training effect.
Get excited! Daily movements and upper-body exercises
While seated, use a towel to actively move your upper body! Even simple actions—like folding a towel or hooking it onto something—can effectively engage your upper body.
If you turn these movements into friendly competitions with peers at a day service, it can spark communication and reduce feelings of loneliness.
You can race to see who folds towels faster, or compete to see who can grab a towel placed on the lap more quickly at the signal “Ready, go!” Another fun option is a team game where two people hold a towel together, balance a beanbag on it, and try to carry and drop it into a box.
Consider incorporating these as part of your recreation activities.
Simple finger exercises
This is a brain-training exercise where you count numbers using your fingers held out in front of your body, gradually adding more elements to how you move them.
When you focus on your hands in front of you, it’s easy to slip into a relaxed posture, so it’s important to be mindful about sitting up straight with your back extended.
Start by making the same shape with both hands; once you get used to that, move on to making different shapes, gradually increasing the complexity of how you switch between them.
If you add not only hand shapes but also forward/back and side-to-side movements of the arms, it will further enhance the brain-training effect and help you stay aware of your arm muscles as well.
Ear, Nose Game
Pinch your nose with one hand, and with the other hand crossed over, pinch the ear on the opposite side.
At the cue, switch that configuration, aiming to swap hands smoothly.
The key points are that each hand is pinching a different spot and that one hand is crossed over.
Thinking carefully while moving your hands helps activate the brain.
Even just the hand-switching action is challenging, but adding a clap before switching, for example, makes it even harder and further enhances awareness of movement and concentration.
Shoulder Stiffness Relief Ball Exercise
This is an exercise that brings awareness to joint movement and how you apply force by moving a rubber ball while seated.
If you focus on holding the ball with one hand, you can train not only how you apply force but also your sense of balance.
By performing movements such as pressing the ball with both hands and throwing and catching the ball, direct your attention to the arm joints and shoulder blades to help relieve shoulder stiffness.
It’s also important to maintain proper posture so you can minimize strain on the body and apply force efficiently.
If you drop the ball and rush to pick it up, unnecessary tension can build up in your body, so it’s crucial to stay relaxed during this exercise.
Shoulder exercises
As we get older, do you find your back hunching and your shoulders getting stiff? By moving the muscles around the shoulders, you can boost blood flow and potentially relieve shoulder stiffness and neck pain, as well as improve posture.
These shoulder blade exercises can be done while seated, so they’re easy for older adults to try.
They include raising and lowering the shoulders, rolling the shoulders, and moving the shoulder blades up and down or opening and closing them.
You don’t have to do the entire routine—feel free to start with the movements that are easiest for you, depending on how you’re feeling.
