[For Seniors] Enjoyable Brain Training! Finger Exercises That Help Prevent Dementia
Moving the fingers helps activate the brain, so it’s recommended as a recreational activity for older adults.
Finger exercises can be done while seated, making them safe and easy to start.
There are many ideas—such as doing different movements with each hand or coordinating with songs—so they can be enjoyed according to each person’s physical and mental condition.
Also, by adding ideas like speaking aloud while moving the fingers, you can make the exercises even more enjoyable.
Since these exercises can be done anywhere, they’re also great for filling small pockets of free time.
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[For Seniors] Enjoyable Brain Training! Finger Exercises That Help Prevent Dementia (11–20)
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!
Let’s look up and walk with finger exercises
The song “Ue o Muite Arukō” is a classic by Kyu Sakamoto.
It’s a timeless favorite still loved by many today.
Not only is the familiar melody wonderful, but the uplifting lyrics are great too.
This time, let’s do the Goo-Choki-Paa exercise while singing this song.
It’s an enjoyable exercise where you play rock-paper-scissors with your left and right hands.
Doing it to this soothing tune should feel quite relaxing.
Since the song has a gentle tempo, it should be easier for older adults to keep the rhythm.
Rock, paper, scissors in a cross
Crossed Rock-Paper-Scissors is a calisthenic exercise done with your hands crossed.
Instead of just doing rock-paper-scissors normally, you cross your hands, so it’s a workout for your brain, too.
It can be hard to do it perfectly on the first try.
By repeating it, your body will learn the movements.
There are also variations like tapping your feet while doing rock-paper-scissors, or adding hand claps, so give them a try.
They all require mental focus, so it feels like your brain gets a full workout.
Singing game of “Antagata Dokosa”
Some older adults may have memories of playing ball games to the temari song “Antagata Dokosa.” Here’s a finger play that matches the “Antagata Dokosa” song.
Make a gun shape and a fox shape with your fingers to match the imagery in the lyrics.
To the melody, alternate the finger shapes between left and right.
Once you get used to it, try speeding up the tempo.
In addition to moving your fingers, taking on tasks that feel “a bit difficult” is also said to activate the brain.
Brain training with Rock-Paper-Scissors on Mito Komon
Many older adults have probably watched the drama Mito Kōmon at least once, don’t you think? It’s about Mito Kōmon traveling around Japan, and the show’s theme song is famous too.
Using the theme song “Aa Jinsei ni Namida Ari,” let’s do a finger-play activity with the rock-paper-scissors motions.
Clap your hands, make a fist (rock) with one hand and pull it toward yourself, while making a hand (paper) with the other and extend it forward.
Another pattern is: clap your hands, make a fist (rock) with one hand and extend it forward, then use scissors to pull it back.
It might be easier for older adults to participate if it’s a song they already know.
tea caddy
By incorporating alternating hand movements, this “tea jar” finger exercise also works as brain training.
Make a fist with your left hand and tap up and down in sequence.
Match the rhythm of the song, and repeat the same motion with your right hand.
As a variation, try tapping from bottom to top.
Imagining the lid of a tea jar as you move your hands will make the exercise more enjoyable.
When the song ends, try to finish with your hands precisely in the correct position.
[For Seniors] Fun Brain Training! Introducing Finger Exercises That Help Prevent Dementia (21–30)
The Hare and the Tortoise
This is a finger exercise set to the children’s song “Usagi to Kame” (The Hare and the Tortoise)! Start with your right hand’s index finger and your left hand’s thumb raised, then switch fingers to the rhythm, repeat rock–paper–scissors motions, and in the latter half of the song try changing the order—enjoy various variations.
For an extra workout effect, it’s also recommended to add movements like thrusting your hands overhead or spreading them out to the sides.
Adjust the difficulty while watching how everyone is doing so it doesn’t become “It’s too hard, I can’t keep up!”
