[For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners

Winter Song Exercises

[Singing Exercise] Winter Recreation · Elderly · Health Exercise · Seniors · Easy · While Seated in a Chair · Simple

Sing-along activities are offered in many senior and welfare facilities.

Singing helps relieve stress and, because it moves the mouth, also works as an oral exercise.

Moreover, combining songs with simple exercises—song-exercise routines—stimulates the cerebrum, activates the brain, and can help prevent dementia.

If the exercises use songs people like, even seniors who feel reluctant to move might think, “Maybe I’ll give it a try.” Seasonal songs, such as winter-themed ones, can also help seniors feel the season as they exercise.

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Nakajima Junko

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Spring Song Exercise

[Singing Brain-Training Exercises] For Seniors, Simple, Preventive Care, Care Facility Recreation, Health Exercises

When we listen to songs like “Haru no Ogawa” and “Sakura Sakura,” we picture the warm, sunny weather of spring.

Let’s try doing some exercises to these spring songs.

As you sing, clap your hands and lift your legs.

Many children’s songs are likely familiar to older adults, too.

It’s said that recalling and singing the lyrics of songs you know can also serve as a workout for the brain.

For older adults who find it difficult to move their legs, just the hand motions are perfectly fine.

Please participate within the range you can manage.

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Nakajima Junko

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Autumn Song Calisthenics

[Singing Exercise] Seniors • Recreation • Brain Training • Health Exercise • Preventive Care — 30 Minutes of Autumn Songs

Autumn is the season when it starts to feel chilly, isn’t it? It’s also a time when older adults may feel reluctant to move their bodies.

So how about trying a singing exercise with an autumn theme? If it’s a seated singing exercise, even seniors who find standing difficult can participate.

Autumn songs include pieces like “Tsuki” (The Moon) and “Donguri Korokoro” (Acorns Rolling).

By singing them during exercise, older adults can also get a sense of the season’s atmosphere.

In addition, exercising while singing can help activate the brain and relieve stress.

If you’d like, please use this as a reference and give it a try.

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Nakajima Junko

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Pelvic floor exercises with stretching and strength training to prevent urinary incontinence

Urinary incontinence prevention exercises!! Introducing easy stretches and strength training you can do! Great for use in day-care services too♪

Here are some exercises you can do while sitting in a chair to help prevent urinary incontinence.

First, do thorough stretches to improve blood flow and enhance bladder function.

Next, imagine holding in urine or gas and tighten your urethra and anus.

This movement strengthens the muscles around the urethra and helps return your internal organs to their proper positions.

Then, make fists with your hands and press them from both sides with your knees.

This movement increases the strength to tighten the urethra.

Let’s also work on the abdominal muscles.

Rounding your back while exhaling targets the upper abs, and sitting toward the front edge of the chair while lifting your legs engages the lower abs, which may also help relieve constipation.

Don’t push yourself too hard at the beginning—start gradually and go at your own pace.

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kojifumi

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Pelvic floor exercises while lying down

Prevent urinary leakage! Pelvic floor muscle exercises (lying down 1)

Here’s a simple pelvic floor exercise you can do while lying down.

All you need is one towel—nothing else.

First, lie on your back and bend your knees.

Place a folded towel between your knees.

Keep your knees firmly together so the towel doesn’t fall.

Tighten as if closing your anus, slowly lift your hips while exhaling.

When lowering your hips, relax and inhale.

Just repeat this sequence.

Even a little every day is important—consistency matters.

If you feel any pain in your lower back, don’t push yourself; go at your own pace.

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kojifumi

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Pelvic floor yoga sitting down

Pelvic Floor-Strengthening Yoga: Recommended for a Bloated Belly, Improving Urine Leakage, and More! #49

When we think of a seated posture, it may seem like a relaxed position with the body at ease, but with a small tweak, you can turn it into a training opportunity.

This practice develops various forms of seated postures and incorporates yoga elements to help strengthen the pelvic floor muscles.

The method involves crossing your legs and adding a twisting motion.

Start by moving within a comfortable range and gradually increase your movement.

If you only do one side, it can create imbalance, so be sure to twist your body in both directions.

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kappamaki

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Pelvic floor exercises while seated

Pelvic floor exercises to prevent urinary leakage and frequent urination in gymnastics: Easy 5-minute daily routine you can do while sitting—taught by a rehab professional!

We would like to introduce a simple pelvic floor exercise you can do while seated for 5 minutes to help improve urinary leakage and frequent urination.

Sit deeply in a chair with a backrest, with both feet flat on the floor for best results.

First, place both hands between your knees and lift your heels.

While keeping this position, press your hands with your knees as if squeezing them, hold for 10 seconds, and repeat 10 times.

After taking a deep breath, tighten your urethra and anus as if holding in urine or stool, hold for 10 seconds, and repeat 10 times.

You might think that’s all there is to it, but continuing regularly can be effective.

It’s easy to do while watching TV, so please give it a try.