[For Seniors] Recreational activities and games that let you have fun while strengthening your legs
Here are some fun recreational activities that help build leg strength.
We’ve gathered options older adults can really enjoy, like soccer, bowling, and golf using balls or balloons.
These friendly group games—where you practice controlling force and direction—strengthen the legs while creating opportunities to communicate with others.
Moving your legs gently and without strain can also make everyday movements smoother.
Find your favorite activity and put it to use for daily health and wellness!
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Recreation activities that move the feet to songs and rhythms (1–10)
Rhythmic exercises to the beat of “365-Step March”
This is an exercise where you move a ball to the rhythm of Kiyoko Suizenji’s song “365-Step March.” The rhythm is easy to follow, so encourage participants to be mindful of it and move their bodies firmly.
In line with the song’s forward-moving feel, the exercise focuses on moving the ball with the feet.
Incorporate solid marching steps to develop the ability to lift the legs and to move the knee joints smoothly.
Using a ball also helps clarify which muscles to engage, which is another key point to emphasize.
Recreational activities that move the feet to songs and rhythms (11–20)
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!
Music Therapy: Fun with Rhythm
Recreation that uses music is popular with many people.
This time, we’ll introduce some ideas for music therapy that follow the rhythm.
When you move your body in time with a rhythm, it becomes a dual-task situation in which you simultaneously process both “listening” to the rhythm and “moving” to it, creating a setting where the brain works to its fullest.
Above all, moving together to music is fun because it easily generates excitement and a sense of unity.
Fox Dance
Let me introduce a Fox Dance that older adults can enjoy together.
It’s great because you can move your body while seated in a chair.
After making a fox shape with your hands, use your arms and hands to dance along.
The music has a quick tempo, so move only within a comfortable range.
Once you get used to the movements, adding some marching steps from the second round could be fun.
When rotating your neck, be careful to avoid falls.
The Fox Dance might become a starting point for new communication to blossom!
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.
Slow aerobics with 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.
Slow aerobics to 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.