For Seniors: Fun and Lively Exercise Recreation

Also for dementia prevention! Seated core slow training

Prevent dementia, bedridden states, and falls with slow training | Long sitting position: coordinated trunk–lower limb movement #006

Gentle slow training done with large, relaxed movements is perfect for strengthening your core.

What’s more, by increasing the muscles that generate heat inside the body and raising brain temperature, it’s considered effective for dementia as well.

Here’s how to do it: Sit up straight in a chair, extend your hands to shoulder level or in front of your body for balance, then slowly bow forward and take your time returning to the starting position.

To prevent tipping over, it’s also recommended to place another chair in front of you and lightly rest your hands on its back when you lean forward.

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yuri

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Training to move the limbs on both the left and right sides

[Brain Training] Dementia Prevention Training That Can Be Done at Day Service Centers (Combination Training)

This is an exercise performed while sitting in a chair, moving your arms and legs firmly as you consider different combinations of left and right.

First, start with a simple movement: open the arm and leg on the same side alternately to the side, and check how each part moves.

From there, gradually add elements such as changing the arm–leg combinations and moving not only sideways but also forward.

When focusing on more complex movements, your range of motion can sometimes become smaller, so it’s important to add movements gradually and let your body get used to them, ensuring you can keep your attention on making clear, deliberate movements.

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kappamaki

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Foot and brain training with numbers

I’ve created a new item that lets you do ‘foot exercises + brain training’ at home!

Walking is said to be good exercise for your legs and to help activate the brain.

Here’s an excellent way to get both benefits.

It’s an exercise that uses a 60-centimeter square cardboard board called a “step board.” To make the board, simply divide the cardboard surface into eight sections and write the numbers 1 through 8.

Place the board on the floor, put your feet on it, and try stepping with one foot at a time in order from number 1.

It’s even more effective if you increase the difficulty by trying patterns like “odd to even, even to odd” or “random numbers.”

Brain-training exercises with a towel and a ball

Exciting! Recreation Using a Towel and Ball [Brain-Training Exercises for Seniors]

Let’s try a towel exercise that also trains your brain using a towel and a ball! Two people hold one towel together, place a ball on it, and then pass it along in a relay to the next pair holding a towel.

Start by passing gently and slowly, then increase the difficulty partway through by giving the ball a slight bounce as you pass it.

You can also change the difficulty by using different ball sizes, so give that a try.

Because you’ll interact with various people—your towel partner, the pair you pass the ball to, and others—it’s a great way to communicate and help reduce feelings of loneliness.

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SAKI

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Number Exercise

[Elderly] Getting excited with Number Exercises! Group Exercise by Gobō-sensei

This is a number exercise where you move your hands to match the number that’s called.

For 1, raise your hands over your head; for 2, clap your hands; for 3, pat your legs.

Decide and memorize a movement for each number.

Next, after a number is called and you hear “Ready, go!”, practice striking the pose you learned.

Once you get used to it, try calling two numbers, like “1, 2” or “2, 3,” and perform the two poses in sequence.

Then, as you see fit, gradually increase the difficulty by doing three in a row, such as “1, 2, 3.”

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yuri

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Exercise for touching facial parts

[Easy!] Brain-Training Exercises That Liven Things Up Just by Touching Facial Features [Senior Recreation]

Here we introduce a brain-training exercise that gets lively just by touching parts of your face.

For example, touch your nose with your right hand and your left ear with your left hand, clap once, then switch so your left hand touches your nose and your right hand touches your right ear.

Once you can do that, cross your arms and try touching your right ear with your left hand and your nose with your right hand, and so on.

To make it more complex, try changing the number of claps.

It may seem simple, but it’s surprisingly difficult when you try it, which stimulates the brain, and stimulating the nose and ears is also good for your body—so give it a try!

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Hirakawa Masako (Bōkarisuto: Sakata Mizumako)

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Guu-Choki-Paa Exercise

[Senior Recreation] Create Laughter with Rock-Paper-Scissors Finger Exercises

The “rock, scissors, paper” exercise, which involves moving your fingertips in big motions to activate the brain, is also recommended for dementia prevention! Start by slowly doing the movements for rock, scissors, and paper, then gradually increase the tempo.

Next, switch the order to “paper, rock, scissors” and do the same.

You can further boost brain stimulation by adding other actions in between, such as “rock, scissors, clap, paper” or “rock, scissors, thigh touch, paper.” Even if speeding up makes it tricky, turn it into laughter and have fun getting everyone excited together!

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yuri

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