Hand games that liven things up for seniors—also great brain training

Rhythmic gymnastics on a journey of the heart

A seated sing-along exercise “Kokoro no Tabi – Tulip”: rhythm exercises for seniors #seniors #exercise

Let me introduce a rhythm exercise you can do on a gentle, melody-filled journey of the heart.

While seated, clap along with the song and alternately touch the insides of your knees.

Cross your arms in front of your chest as if placing your hands on your shoulders.

Moving your feet in step as well may also serve as a good workout for the brain.

The key is to move your whole body with large motions, but only within a comfortable, enjoyable range.

When you move, try to include your facial expressions and feelings too—you may find it even more fun to sing your heart’s journey.

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mayumi

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Fall prevention exercises with Tokyo Boogie-Woogie

[Lively Exercise with Music] Easy Rhythm Workout to 'Tokyo Boogie-Woogie'

Let’s try some fall-prevention exercises to the tune of Tokyo Boogie-Woogie and move our bodies gently and energetically.

Sit in a chair and rotate both wrists.

Rotate them in the opposite direction as well to exercise your wrists.

Turn your head left and right, move both hands, and step one foot forward at a time.

When you raise and move both hands, do so slowly and only within a comfortable range.

Lifting the opposite arm while stepping one foot forward is also great brain training because you have to think as you move.

This Tokyo Boogie-Woogie routine incorporates a variety of movements, and one of its charms is that you can move along to pleasant music.

Please give it a try and have fun!

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mayumi

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Slow aerobics with Momotaro

Let’s try Slow Aerobics! — Momotaro

Many older adults are likely familiar with the folktale Momotaro.

There’s also a children’s song that tells the story of Momotaro, isn’t there? Let’s try moving our bodies to that song.

This is called slow aerobics, where you move gently in time with the music.

You can do the exercises standing, but they can also be done while seated.

It’s an easy routine for older adults who find standing difficult.

Through gentle, low-strain movements, it may also help you lead a more vibrant, fulfilling daily life.

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Nakajima Junko

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Slow aerobics to When the Saints Go Marching In

Let's Try Slow Aerobics! ~When the Saints Go Marching In~

Aerobics—moving your body to music—can feel difficult for people who have trouble with movement.

This exercise adapts aerobics by slowing the tempo and using gentler motions, making it accessible for anyone.

Find a calmer rhythm than the original song and move your body as if buoyantly engaging your whole body.

Rather than trying to keep up with the music, it’s more important to use your entire body, so it may be best to proceed at a rhythm that suits the participants.

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kappamaki

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Brown kobin hand clap

“Brown Little Bottle” — Try the Rhythm Clapping Challenge!

Let us introduce the brown Kobin hand-clap that follows the rhythm.

Clap on “Pan,” and take a rest on “Un.” The tempo changes a little partway through the rhythm.

The number of claps also changes to match the tempo.

Clapping along while listening to the rhythm helps refresh both body and mind and fosters communication with those around you.

It’s an activity you can enjoy while seated, so please give it a try.

It’s also recommended to use small instruments like bells while doing it.

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mayumi

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Rhythmic gymnastics with bean throwing

Seated singing exercise: Nursery rhyme “Mame-maki (Bean-Throwing)” — rhythm exercises for seniors and the elderly #seniors #exercise

Bean-throwing is one of the major events in February, isn’t it? Depending on the region, some people throw peanuts or edamame, but in Japan, people have traditionally done bean-throwing on Setsubun in February.

So, we’d like to introduce a rhythm exercise perfect for February: a bean-throwing themed routine.

Move your body to the children’s song “Mamemaki.” Sit in a chair and, while singing, extend your hands and feet forward.

An exercise with a bean-throwing theme can help older adults connect with the current season.

Also, using a familiar song makes it easier for many seniors to join in.

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Nakajima Junko

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Fall-prevention exercises to the tune of ‘The Highland Train Is Coming’

[Lively Exercises with Music] Fall-Prevention Exercises to the Song “The Highland Train Is Coming”

We will introduce fall-prevention exercises set to the song “Kogen Ressha wa Yuku” (The Highland Train is Coming).

Sit on a chair and slowly lift your toes and heels to move your feet.

When raising your legs so they are parallel to the floor, it’s best to use a stable, fixed chair to avoid falling backward.

Move your legs as if walking, and slowly move your arms along with them.

When bringing your feet and arms back, do so slowly.

Let’s move our bodies to an upbeat song, have fun, and keep smiling.

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mayumi

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