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

Newspaper-pulling-with-your-feet game

Three pull-out games using your feet that seniors can play while seated #recreation_for_seniors #seated_activities #newspaper

Here’s a game that gets you moving your feet while having fun and training at the same time.

Have older adults sit in a chair and pull a sheet of newspaper with their feet.

They can pull it with one foot or with both feet together.

You can also have two older adults sit facing each other at a distance and compete—it should be fun.

Besides providing leg exercise, it’s likely to increase interaction among older adults and bring more smiles.

It can also help with a change of pace and stress relief.

Please give it a try.

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Nakajima Junko

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Balance training

[Highly popular] Easy seated workout, Part 4: Balance training

As we get older, our core tends to weaken, which makes us more likely to trip over even small steps and to fall.

If that leads to a fracture, there’s a risk of becoming bedridden, so it’s important to keep the core trained at all times.

Here, we introduce exercises you can do while sitting in a chair, allowing you to train your core safely and easily.

Even simply lifting one leg or both legs while seated can strengthen your core.

Please use this as a helpful reference.

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Hirakawa Masako (Bōkarisuto: Sakata Mizumako)

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Slow training to build strong legs and hips

Boost Your Focus! Slow-Training to Build Strong Legs and Hips [Senior Recreation]

This is a game where two people sit facing each other and try to pass beanbags to one another using their feet.

Place the beanbag on the top of your foot and flick it up; be mindful not only of how much force you use, but also of the angle of your kick.

Catch the incoming beanbag with your hands—your quick reactions and focus will be tested as you judge where it’s headed.

It’s not just about individual control; the intention to deliver the beanbag well to your partner is also key.

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kappamaki

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Leg-raising exercise

[Seated Leg Raise Exercise] Leg raises not only help prevent falls, but also build muscle by lifting your legs! #Nara #Chiropractic #Oji #FallPrevention #PreventFalls #SeniorHealth #SeniorExercises #SeniorActivities

This exercise involves placing a box in front of you while seated and alternately placing your feet on it to train the lifting power of your legs.

Because you do it while sitting, it should be easier than doing step-ups in a standing position.

A large box slightly lower than the height of the chair is recommended, and when you place your foot on top, pay attention to the movement in your hip joint.

Keep your hands at your sides to maintain posture, and focus on lifting firmly using only the strength of your legs.

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kappamaki

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Shoe-wearing motion training

[Senior Recreation] A race with the motion of putting on shoes! ADL training

Even the casual act of slipping your foot into a shoe involves surprisingly complex movements—like unconsciously adding angles as you move.

This game focuses on those motions when you insert your foot, training your feet through a scooping action.

You attach a cardboard part with an open space in the center to your foot and use it to pick up balls placed at your feet.

Instead of just moving straight in, you collect the balls with a scooping motion, so by concentrating on the balls, you naturally get your ankles moving well as you play.

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kappamaki

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