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.
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- Summary of exercises for seniors: introducing preventative care movements by body part.
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- [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 seniors’ recreation (21–30)
oral exercises
Oral exercises involve moving the muscles around the mouth, tongue, and lips to maintain the functions of eating and speaking.
Because they help loosen the muscles of the face and neck, they are recommended as a warm-up before meals.
Start with breathing in and out, and as you get used to it, gradually involve your whole body.
Exercise in a relaxed state to loosen the neck and shoulders.
When stretching the face, focus on making large movements to train the facial muscles.
Moving the lips and tongue while vocalizing can also serve as brain training.
finger exercises
A simple finger exercise that lets you train your brain by moving your fingers to a rhythm.
As you count from 1 to 10, move your fingers at the same time.
Adjusting the tempo or changing the order in which you move your fingers also works your brain.
Try clapping your palms together as you count, or adding open-and-close (rock–paper–scissors-style) hand movements.
If you feel, “There’s too much to remember—it’s hard,” try incorporating it into your daily routine and learn it little by little.
Why not give this easy, seated recreation a try?
stick exercises
Rod exercises using a handheld stick to help relieve lack of physical activity.
Because they can be done while seated, they’re perfect as recreation for older adults gathered at day-care or nursing facilities.
You can enjoy a variety of movements, such as stretching while holding the stick with both hands or twirling it with one hand.
It’s also recommended to do them to slow-tempo popular songs or enka, enjoying the singing as you go.
By moving your shoulders and arms broadly, you’ll work muscles you don’t usually use.
Try movements like sword techniques, shoulder tapping, and stirring a pot as well.
Stepping exercise
While seated in a chair, a simple exercise that even older adults can easily do is marching in place.
Swing your arms briskly and move your legs; adding vocalization also helps train the brain.
Of the three variations, the first is to march while reciting the Japanese syllabary (a-i-u-e-o …) in order.
By speaking slowly to the rhythm of your steps, you can also strengthen your facial muscles.
The second is to march while doing multiplication.
A key point is that you can easily adjust the difficulty just by changing the numbers.
The third is to march while completing prompts or themed tasks.
Try changing the difficulty and making variations to enjoy it as a fun recreational activity!
Fall prevention exercises
A fall-prevention exercise you can do while seated by moving your arms and legs.
Start with slow movements, extending your hands and feet forward, and gradually try exercises with more motion.
Instead of moving your hands and feet simultaneously right away, it’s best to perform each movement carefully one by one.
Once you are used to the basic movements, try making your motions larger and incorporate exercises that use both your arms and legs.
Repeating simple movements to a rhythm can also serve as brain training for older adults.
Consider including this as a recreational activity to help prevent falls and becoming bedridden.
Goo-Paa Exercise
The “Goo-Paa” exercise involves opening and closing your palms and moving your body in various patterns.
Be sure to do a proper warm-up first and start once your body is loosened up.
While repeating the hand motions of making a fist (goo) and opening your hand (paa), move your elbows and legs at the same time.
Exercising to a steady rhythm can also serve as brain training for older adults.
It’s important to challenge yourself even if you can’t perform every movement perfectly.
Since it can be done while sitting in a chair, try incorporating it into recreation activities or morning exercise time.
A workout that makes you smile in 15 seconds
A recreational exercise that ends with hearty laughter, incorporating deep breathing and simple movements.
It takes just 15 seconds, so it’s recommended even for those who aren’t confident in their physical strength.
Here’s how to do it: start by exhaling and curling your body forward.
Next, inhale through your nose and straighten up.
At this point, the key is to stretch your whole body fully and relax.
After inhaling, count to three, then exhale while laughing out loud.
It’s an exercise that brings smiles to both the person laughing and those around them.