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 Elderly Recreational Activities (31–40)
Clapping Exercise
If you’re looking for a recreation activity that seniors can enjoy with lots of smiles, clapping exercises are recommended.
Have a leader stand where everyone can see and demonstrate the clapping.
The rule is that while the leader is clapping, the seniors clap along together.
For those who find hand clapping difficult, they can keep the rhythm by tapping their thighs instead.
Changing the tempo of the clapping and the reactions when suddenly stopping will liven up the room.
Clapping not only serves as physical exercise but also offers a brain-training element by matching the timing of the claps.
Soran-bushi Exercises
The Hokkaido folk song “Soran Bushi,” often danced at school sports festivals and the like, is known for its speed and energy.
But if you slow it down and simplify the choreography a bit, seniors can also enjoy dancing it easily! In parts where you would normally lower your hips, just extend and pull your arms, and keep upper-body movement to a minimum.
Instead of moving the lower body too much, try to move your arms, hands, and neck actively—within a comfortable range.
You can do it either seated or standing, so give the cool “Soran Bushi” a try!
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?
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.
Exercise with Sazae-san
When you think of Sunday evening TV shows, many people probably think of Sazae-san.
Let’s try moving our bodies to the Sazae-san song.
It’s a long-running program, so many older adults are likely familiar with the song and the content of the anime.
When it’s a song you know, it’s easier to get your body moving.
The Sazae-san song also has a bright, cheerful feel, which can help calm and uplift older adults while they exercise.
Both the opening and ending themes work well for fun exercises, so I recommend either one.
Please give it a try!
Recommended Easy Exercises for Senior Recreation (41–50)
Miyakumiyaku exercises with a towel
Improve your circulation! Here are some exercise ideas using a towel inspired by Myaku-Myaku.
Do you know the character Myaku-Myaku? It’s the official mascot created as the symbol of the Osaka-Kansai Expo.
Its distinctive shape and vivid red and blue colors are quite striking.
This time, playing on the name “Myaku-Myaku,” let’s try some exercises to get your blood flowing “myaku-myaku” (steadily).
All you need to prepare are two face towels.
Longer ones are preferable.
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!