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 Easy Exercises for Senior Recreation (41–50)
Song Exercise: Snail
You can use it even in the little breaks between activities! Here are some ideas for a sing-and-exercise routine using “Snail.” Isn’t the children’s song “Snail” one that everyone has heard before? Let’s enjoy the rainy season with song and exercise.
Singing out loud can really clear your mind! And by adding simple movements, you’ll likely stimulate both the brain and the body.
It’s okay if you mess up the choreography.
You can easily try it while making your own adjustments, so be sure to give it a go.
Fox Dance
Let me introduce the Fox Dance that you can enjoy together with older adults.
It’s recommended because you can move your body while sitting in a chair.
After making a fox shape with your hands, use your arms and hands to dance.
The song has a quick tempo, but move within a comfortable range.
Once you get used to the moves, it could be fun to add some marching steps from the second round.
When it’s time to turn your neck, be careful to avoid falls.
The Fox Dance might be a great opportunity to spark new communication!
Number Exercise
Here’s a fun number exercise where you get to learn movements, too.
For 1, touch your head with both hands.
For 2, cross your hands in front of your chest.
For 3, clap your hands and move your body.
The moves and rules are simple, but since you have to think, you might get a little confused at first.
Until you get used to it, say the numbers clearly and keep a slow rhythm.
Once it becomes familiar, try adding combinations where you call out two numbers, or speed up the rhythm for a challenge.
Let’s make it something you can enjoy while you practice.
Hotto Atto Nanto Taisō
“Hotto Atto Nanto” is the catchphrase of Nanto City in Toyama Prefecture.
It conveys a sense of security and comfort, giving you a feel for the atmosphere of Nanto.
“From the Green Village” is a song created to commemorate the 5th anniversary of Nanto City’s merger, and let’s move our bodies along with this song.
Despite its slow tempo, the uplifting lyrics of “From the Green Village” bring a calm, peaceful feeling.
It’s a song that resonates with older adults as well.
The rhythm is just right for seniors to move their bodies to, so please give it a try.
Rhythmic gymnastics with Momotaro
Here’s a rhythm exercise using the familiar song Momotaro.
Sit in a chair and rotate your arms to the beat of the song.
Slowly twist your body to the left and right.
Be careful not to fall off the chair when twisting.
When spreading your arms and legs, move within a comfortable range.
At the end, take slow deep breaths to steady your breathing and relax.
It’s also recommended to move your body using a ball or a towel.
Stay safe and enjoy getting your body moving.
Slow aerobics to the tune of “Alps Ichiman-jaku”
As people age, many find it bothersome to move their bodies.
Let’s get moving with slow aerobics that can be done while seated in a chair.
As the name suggests, slow aerobics involves gently moving your body to music.
It’s said to help raise heart rate and encourage breathing even for older adults who don’t have many opportunities to exercise.
It’s recommended to do rhythmic exercises to familiar songs—like “Alps Ichiman-jaku”—that many seniors know well.
Moving to music can also help bring out a sense of fun in older adults.
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!