For Seniors: Fun and Lively Exercise Recreation

Slow aerobics with Momotaro

Let’s try Slow Aerobics! — Momotaro

Many older adults are familiar with the folktale Momotaro (Peach Boy).

There’s also a children’s song that tells the Momotaro story, right? Let’s try moving our bodies to that song.

This is called slow aerobics, where you move your body gently to the music.

The exercises can be done standing, but you can also do them while seated in a chair.

They’re easy for older adults who find standing difficult.

By moving your body gently without strain, these exercises can also help you lead a more vibrant, lively life.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

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.

expand_lessRaise the rankingexpand_morelower

kappamaki

Report a problem

Rhythmic gymnastics with bean throwing

Seated singing exercise: Nursery rhyme “Mame-maki (Bean-Throwing)” — rhythm exercises for seniors and the elderly #seniors #exercise

Bean-throwing is one of the major events in February, isn’t it? Depending on the region, some people throw peanuts or edamame, but in Japan, people have traditionally done bean-throwing on Setsubun in February.

So, we’d like to introduce a rhythm exercise perfect for February: a bean-throwing themed routine.

Move your body to the children’s song “Mamemaki.” Sit in a chair and, while singing, extend your hands and feet forward.

An exercise with a bean-throwing theme can help older adults connect with the current season.

Also, using a familiar song makes it easier for many seniors to join in.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

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.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

Exercise to the song ‘Spring Has Come’

Simple exercises and senior activities: “Spring Has Come” brain training that livens up day-service programs

The familiar children’s song “Spring Has Come.” This time, we’ll introduce a brain-training exercise you can do while singing this song.

First, let’s review the movement performed over four beats.

After taking three steps in place, on the fourth beat, clap your hands and lift your thigh.

That’s all.

This may seem simple on its own, but doing it while singing the nursery rhyme will likely change your impression.

Moving your body, recalling the lyrics, and singing—these separate actions provide stimulation to the brain and are said to help prevent cognitive decline.

It can be done anywhere and with any number of participants, so it’s also recommended as a recreational activity in senior care facilities.

expand_lessRaise the rankingexpand_morelower

kojifumi

Report a problem

Height Comparison Song Exercise

💜 [Exercise with Songs for Seniors] In May’s group rehab, we’ll move full speed toward healthy longevity with the “Height Comparison” song-exercise. Activate your brain 🎵 and enjoy preventive care while singing a beloved Japanese classic 😊

As we get older, our footing can become unsteady, so exercises you can do while seated feel reassuring.

What I’m introducing here is a seated health exercise called “Height Comparison.” In Japan, there’s a traditional song called ‘Sekkura-be’ (Height Comparison), and this routine lets you move in ways that match the lyrics as you sing along.

It’s wonderful.

You’ll try movements you don’t usually do, and learning the choreography and moving quickly also serves as brain training.

Please give it a try.

expand_lessRaise the rankingexpand_morelower

Hirakawa Masako (Bōkarisuto: Sakata Mizumako)

Report a problem

The Hare and the Tortoise

Brain and finger exercises with “The Tortoise and the Hare”!

This is a brain-training exercise where you move your hands separately to the tune of “Usagi to Kame” (The Hare and the Tortoise).

First, open your right hand (paper) and extend it forward, while making a fist (rock) with your left hand and placing it in front of your chest.

Next, switch sides: extend your left hand open in front, and place your right hand as a fist in front of your chest.

Then, repeat these movements to the rhythm of the song.

It’s simple and easy to remember, making it a great option for those who feel hesitant about more complex recreation activities.

Try the variation where the hand you extend is a fist and the hand in front of your chest is open, too!

expand_lessRaise the rankingexpand_morelower

yuri

Report a problem