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)
Posture-correcting ball exercises
Here’s a recommended idea for those concerned about a hunched back or body sway: “Posture-Aligning Ball Exercises.” First, place a ball between your knees and slowly tilt your pelvis forward and backward.
Engaging your inner thighs and abdominal muscles helps stabilize the pelvis, naturally lengthening your spine and improving posture.
Next, sit shallowly on a chair with your feet flat on the floor, and move the ball up and down with your feet; this stimulates the core and muscles around the hips, enhancing balance.
Furthermore, if you keep the ball between your legs and alternately lift your legs, it helps strengthen the abdominal and thigh muscles.
All movements are slow and low-impact, and with consistency, you can expect improvements in posture.
Convert “Furusato” with the Patakara method
The song “Furusato” is a school song every Japanese person knows.
This time, we’d like to share an idea for a Patakara exercise using this song.
It’s very simple to do: just replace all the lyrics with the sounds pa-ta-ka-ra and sing.
Because you sing in the order of pa-ta-ka-ra, there’s no need to memorize the lyrics, and since it’s a familiar tune for everyone, you don’t need any equipment and can do it anywhere.
By adding a little twist to your usual exercise, you can participate with a fresh feeling while keeping the same benefits.
Give it a try!
Pa-Ta-Ka-Ra alternating counting exercise
Let me introduce a very simple exercise that also trains your brain: the alternating Pa-Ta-Ka counting exercise.
What you do is very simple! Say “pa” while raising the index finger of your left hand and keeping your right hand in a fist.
Next, say “ta,” raise two fingers on your right hand, and make a fist with your left hand.
Then, say “ka,” raise three fingers on your left hand, and make a fist with your right hand.
In this way, you alternate between your left and right hands while counting.
By having your brain process speaking and finger counting at the same time, multiple stimuli are sent to the brain, which is expected to help prevent cognitive decline.
Give it a try!
Patakara Zoo
Introducing the idea for the Patakara Exercise: the Patakara Zoo, where you sing animal names that include the syllables “pa,” “ta,” “ka,” and “ra” to a simple melody.
As you sing names like panda, tanuki (raccoon dog), crow, and lion, you imitate their sounds and characteristics, making it easy to smile and have fun.
It can be done seated in a chair, right where you are, so it doesn’t require a special space.
It’s also recommended as a recreation activity in senior facilities.
Please give it a try!
Hand and mouth Pa-Ta-Ka-Ra exercises
We would like to introduce ideas for the Patakara exercises, which allow you to care for your mouth and get some exercise while seated in a chair.
By pronouncing “pa,” “ta,” “ka,” and “ra” while performing full-body movements, these exercises are highly efficient, benefiting not only your physical function but also helping to maintain and improve oral function.
In addition, because you perform two actions simultaneously—movement and pronunciation—the increased positive stimulation to the brain is expected to help prevent cognitive decline.
It may feel complicated at first, but please try it slowly at your own pace.
Recommended Easy Exercises for Senior Recreation (41–50)
Patakara exercises with insect sounds
Here’s an idea for doing the Patakara mouth exercises to the tune of the well-known Japanese children’s song “Mushi no Koe” (Voices of Insects).
It’s simple: replace the insect names with “Pata-insect” and “Kara-insect,” and change their chirping sounds to “pata-pata” and “kara-kara” as you sing.
Many older adults are familiar with this short song, so it’s easy to try.
You don’t even need accompaniment—using a tablet or similar device lets you do it anywhere.
Enhancing oral function can also help prevent cognitive decline, so please try it proactively.
It’s especially effective when done before meals.
Scarf Exercise: Nagasaki Was Rainy Again Today
Let’s do some gymnastics with excitement using props! Here are ideas for a scarf exercise set to “Nagasaki wa Kyou mo Ame Datta.” How about joining the workout with a scarf or a large handkerchief? Exercising in a different atmosphere than usual might make some people’s hearts dance with excitement.
The choreography is simple and easy to follow, which is appealing.
You can participate standing or seated, so give it a try while letting your scarf flutter gracefully.