[For Seniors] Recreational activities and games that let you have fun while strengthening your legs

Rhythmic exercises with carp streamers

Song exercise you can do while seated: 'Children’s Song – Koinobori (Iraka no Nami)'. Rhythm exercises for seniors and older adults. #seniors #exercise #rhythmicExercise

Do you know the “ikarano-nami” that appears in the children’s song Koinobori? One theory says that ikarano-nami refers to the wave-like pattern formed by the ridge tiles at the peak of a tiled roof.

When you listen to Koinobori, you can imagine the carp streamers swimming as the waves of clouds and the ikarano-nami overlap.

These days, it seems we don’t sing or hear the version of Koinobori that mentions ikarano-nami as often.

Some older people may find Koinobori nostalgic.

If you do exercises themed around carp streamers, you might be able to feel the season while you move.

Try moving your body to the song’s expansive tune and melody.

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Nakajima Junko

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Rehabilitation Exercise ‘Song of the Frog’

The 'Song of the Frog' Exercise

This is a seated recreation activity you can do while moving your arms and legs to the tune of “The Frog Song.” During the croaking parts, incorporate frog-like motions and make the arm and leg movements opposite to each other.

The mismatched movements can be confusing, but even mistakes turn into laughs and brighten the mood.

It’s also fun to try it as a round!

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Tani Satoko

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tea picking

So easy you can memorize it in 3 minutes! Brain-training singing exercise for seniors: “Tea Picking”

Let me introduce the singing activity “Chatsumi” (Tea Picking).

It’s super simple—you can learn it in about 3 minutes—so it’s perfect for recreational activities at care facilities! We’ll do easy movements to the well-known children’s song Chatsumi.

While singing, repeat two steps in place followed by one hand clap.

Only in the final measure, clap three times instead of once, so be careful there! This kind of rhythmic exercise with consistent movements promotes blood circulation and helps boost immunity, so give it a try.

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miyabi

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Exercises while singing

Kinta-kun Healthy Exercise: Fall-Prevention Fun Workout You Can Do While Singing

For preventing falls when elderly people walk, it’s important to make sure the toes are lifted.

If you straighten your back and take long strides, your toes naturally point upward when you land, and your heel touches the ground first.

This time, we’ll do a healthy exercise routine while singing the well-known children’s song “Tenohira ni Taiyo wo,” which was also featured on NHK’s Minna no Uta.

It’s a full-body exercise that uses the arms, shoulders, hips, and from the ankles to the toes, but it can be done while sitting in a chair, so you can take it slow and enjoy it along with the song.

Patakara step-stomping rock-paper-scissors

Patakara Rock-Paper-Scissors Stepping #shorts #forSeniors #PreventiveCare #PreventiveExercise #PreventiveGymnastics #BrainTrainingExercise #FingerBrainTraining #FingerExercises #DementiaPreventionExercise #DementiaPrevention #SeniorRecreation

This exercise combines three elements—vigorous marching in place, rock-paper-scissors hand movements, and the mouth-movement “pa-ta-ka-ra” routine—to provide brain-training benefits.

Start by establishing a rhythm with your steps, then align your hand and mouth movements to that beat.

Begin with a slow tempo and check each movement carefully.

Once you’re comfortable with the basics, increase the speed, vary the hand and mouth patterns, and create more complex combinations to enhance the brain-training effect.

Rather than going through the motions on autopilot, think about how each movement should be performed as you go.

That mindful approach is key to feeling the benefits of the brain training.

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kappamaki

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Bilibili News

Today's activity at Day Service Asumiru

When strengthening your lower body, it’s important not only to focus on overall leg strength but also to be mindful of how you move your toes.

By paying attention to toe strength, walking may become smoother.

Here’s a simple recreation activity using newspaper that emphasizes the strength of the entire foot, including the toes.

While seated in a chair, spread a sheet of newspaper on the floor at your feet.

At the starting signal, use your feet to tear the newspaper into small pieces.

The idea is to compete to see how many pieces you can tear a single sheet into within the time limit.

Key points: do it barefoot to better engage your foot muscles, and be careful not to get so into it that you fall off the chair.

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kappamaki

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An exercise where you use a towel and grasp it with your toes

[Exercises to stabilize standing balance and walking balance] Towel-grabbing exercise using your toes #shorts

Let’s exercise using everyday items! Here’s an idea for a toe-gripping exercise using a towel.

Some people may find it difficult to purchase the items needed when trying new workouts or exercises.

This time, let’s try a foot exercise using a towel you already have at home! Place the towel in a zigzag pattern between your toes and train by flexing and extending your toes.

This exercise can help improve standing balance and walking stability—great for supporting a healthy daily life!