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

Miyakumiyaku exercises with a towel

Elderly Exercise: “Myaku-Myaku Gymnastics” Use a Towel to Refresh Your Legs! by Gobō-sensei

Improve your circulation! Here are some exercise ideas using a towel inspired by Myaku-Myaku.

Do you know the character Myaku-Myaku? It’s the official mascot created as the symbol of the Osaka-Kansai Expo.

Its distinctive shape and vivid red and blue colors are quite striking.

This time, playing on the name “Myaku-Myaku,” let’s try some exercises to get your blood flowing “myaku-myaku” (steadily).

All you need to prepare are two face towels.

Longer ones are preferable.

Towel exercise: leg pull-through

Preventive Care Exercise (11) “Towel Exercise: Leg Pull-Through” [For Improved Seated Stability]

Here’s an idea for a towel exercise called “leg thread.” Try this to improve your seated stability.

All you need is one towel.

Hold one end of the towel in each hand and, while seated, thread your legs through the towel.

If maintaining balance while sitting is difficult, it’s helpful to lean against a wall or have someone support you.

As you get used to the movement, shorten your grip to increase the difficulty.

The key is to train enjoyably within a comfortable range without overdoing it!

Preventing falls with towel exercises

[Elderly] Want to reduce falls with towel exercises! [Health exercises]

Have fun training! Here are some ideas for preventing falls with towel exercises.

Some of you may already be incorporating exercise into your daily routine.

This time, let’s try simple exercises using a face towel.

Moving your body might help refresh both your mind and body.

All you need is one face towel.

You can try these while seated and relaxed, so it’s easy to go at your own pace without overdoing it.

Give it a try and add it to your routine!

Lower limb towel exercises

Towel Exercise (Lower Limbs) ④

Learn from a certified health fitness instructor! Here are ideas for lower-limb towel exercises.

Try this training to help your feet move smoothly when walking.

All you need is a long face towel.

First, sit in a chair and fold the towel in half, then place the ends between your knees.

With both hands, pull the remaining part of the towel upward with strength.

Finally, as if lightly kicking a soccer ball, alternately move your lower legs from the knees down.

Try incorporating this into your daily routine.

Popcorn Game

Ready in no time! 😆 Popcorn you can bounce and pop with your feet 🍿 #SeniorActivities #DementiaPrevention #DayService #Easy #Recreation #shorts

Even if you know that moving your body is good for your health, you might still feel reluctant to get active.

So here’s a fun popcorn game that lets you exercise your feet while enjoying yourself.

Sit in a chair and place paper plates on both knees.

Fill the plates with lots of crumpled-up paper balls.

Think of the paper plates as frying pans and the crumpled paper as popcorn for the game.

When someone says, “Ready, start!”, flutter your legs and march your feet to shake the paper popcorn out of the plates.

Watching the crumpled paper fall from the plates looks just like popcorn popping in a heated frying pan.

Because it’s an exercise you can do like a game, it seems like older adults can enjoy participating too.

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Nakajima Junko

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beanbag kicking

Day service recreation: beanbag kicking

If you’re looking for a leg exercise activity, how about “beanbag kicking”? Arrange sheets of paper with point values in a vertical line, place a chair on the opposite side, and sit down.

Then balance a beanbag on the top of your foot and kick it up so it lands on one of the point sheets.

Decide how many beanbags each person gets to kick; the player with the highest total score wins.

If balancing the beanbag on your foot is difficult, you can place it on the floor and kick it with your toes instead.

If you want to increase the amount of exercise, add more beanbags.

Adjust the rules to suit the players.

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sasashina

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Energetic Stepping ExerciseNEW!

Move your whole body while sitting! Energetic seated marching exercise! [When you can’t walk outside, this workout is OK!]

When you want a full-body workout, walking is an easy option, but there are times when it’s difficult for those with mobility issues or due to the weather.

In that case, let’s do a seated marching exercise that moves your whole body while staying in a chair.

First, take deep breaths and do some warm-up stretches.

After the warm-up, march your feet while counting out loud and add movements like raising your hands, opening both hands, and rolling your shoulders.

Finally, cool down to relax your body and finish.

Let’s move the whole body to maintain and improve muscle strength.

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sasashina

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