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 seniors’ recreation (21–30)
Towel exercise: leg pull-through
Here’s an idea for a towel exercise called “leg thread.” Try this to improve your seated stability.
All you need is one towel.
Hold one end of the towel in each hand and, while seated, thread your legs through the towel.
If maintaining balance while sitting is difficult, it’s helpful to lean against a wall or have someone support you.
As you get used to the movement, shorten your grip to increase the difficulty.
The key is to train enjoyably within a comfortable range without overdoing it!
Preventing falls with towel exercises
Have fun training! Here are some ideas for preventing falls with towel exercises.
Some of you may already be incorporating exercise into your daily routine.
This time, let’s try simple exercises using a face towel.
Moving your body might help refresh both your mind and body.
All you need is one face towel.
You can try these while seated and relaxed, so it’s easy to go at your own pace without overdoing it.
Give it a try and add it to your routine!
Balance training in a walking posture
Walking is very important for your health, isn’t it? For older adults to maintain their balance, it’s essential to strengthen the core.
The key is to train using the whole body so you’re not walking with just your legs.
Since this movement activates muscles you don’t usually use, make sure to hold on firmly with both hands to a chair or something stable for safety when you do it.
Even if you usually walk without thinking, simply paying attention to your hip movement and posture can help improve your balance.
Why not incorporate this movement into your daily walks?
Gymnastics dance – gentle
June 24 is the anniversary of the death of the original Showa-era songstress, Hibari Misora.
It feels as if it were only yesterday that the entire nation wept when she passed away.
For many older adults, there’s likely a memorable Hibari song tied to their youth, working years, or middle age.
So how about showcasing some exercise or dance routines set to the classic “Yawara” as background music? Of course, it’s fine to use your own original choreography.
Just be sure to weave in some moves inspired by judo, as referenced in the lyrics of “Yawara,” at key points.
Since it’s a gentle, relaxed song, even those who aren’t confident with exercise or dance should be able to take part.
Tokyo Ondo: Senior Exercise
Some older adults may have danced in yukata at summer festivals, right? There are many different bon-odori songs across Japan.
Each region has its own distinctive style, and “Tokyo Ondo” is one of them.
Its lively call-and-response shouts like “Hai-hai!” and “Yoisho!” are characteristic.
The choreography and the sound of the shamisen further enhance the festive atmosphere.
Of course, it’s also nice to dance while seated.
Since this song is used to cheer for the Yakult Swallows, it may also appeal to older adults who enjoy baseball.
Rhythmic exercises with pop songs
How about enjoying some exercise to nostalgic kayōkyoku songs? Moving your body to familiar tunes like “Aoi Sanmyaku” or songs by Hibari Misora can be so much fun.
You can hum the lyrics while clapping your hands or swaying your shoulders.
Stepping to the rhythm is also recommended.
Even while seated, simply moving your hands and arms broadly can be enough exercise.
If you immerse yourself in the world of kayōkyoku while moving your body within a comfortable range, it seems like both your mind and body will feel refreshed.
And if you enjoy it together with friends, it’s likely to become an even more smile-filled time.
Hometown: A song-and-exercise routine that livens things up with three movements
Move your hands to the melody of the children’s song “Furusato,” and stimulate your brain not only through the hand movements but also by visualizing your hometown.
The flow is two claps followed by forming a number with your hands, thinking ahead to the next number while keeping the rhythm of the song in mind.
After making a 5 with both hands, the count returns to 1, so this is where you should focus carefully and aim for smoother movements.
Once you get used to it, we also recommend increasing the speed to further improve concentration.
