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

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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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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