For Seniors: Fun and Lively Exercise Recreation

Towel exercises that strengthen your backNEW!

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[For Seniors] Towel Exercises to Strengthen the Back Muscles

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How about training your back using things you have at home? For this exercise, you’ll use a towel.

Sit on a chair, hold both ends of the towel, and spread it in front of your chest.

Then, lean your upper body forward and move your arms from bottom to top.

This movement effectively works your back muscles.

However, since it engages the entire upper body, please don’t overexert yourself if you have back pain or chronic lower back issues.

This training also serves as aerobic exercise, so it’s recommended for those who want to work out indoors.

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sasashina

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Exercises you can do with a single sheet of newspaper

[Part 1] 18 exercises with just one newspaper! Introducing training you can do anytime, anywhere

Recreation using newspapers is popular as a game that anyone can enjoy.

For example, spreading out a newspaper and fanning it up and down is perfect for shoulder exercises.

Also, playing by crumpling a newspaper into a ball and catching it like beanbags requires concentration and helps train both the body and the brain.

Rubbing the newspaper with your fingers promotes fine motor movements.

These activities don’t take up much space and are suitable for rehabilitation.

They also provide opportunities for interaction between residents and staff.

There are many types of exercises you can do with newspapers.

Try incorporating them in a fun way according to each person’s physical condition!

Rhythmic gymnastics with a ball

Perfect for the coming season! Full-body warming rhythmic exercises using a ball [Senior Exercise]

Let’s use a ball to move the whole body and warm up.

It’s also great for exercises in the cold season.

Sit on a chair and bounce the ball on your knees, or hold the ball and spread your arms wide.

Let’s also add a brain-training element.

After bouncing it on your knees, raise one hand high while holding the ball, then grab the ball with both hands at chest height.

Some people may find it difficult to think and move the ball at the same time.

However, it’s said that feeling challenged actually activates the brain.

Try to push yourself a little—within a comfortable range—by making bigger movements and doing ball exercises that move your whole body.

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Nakajima Junko

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Full-body exercise with ball gymnastics

Full-Body Exercise You Can Do While Seated [Ball Exercise]: Simple and Effective Workout for Seniors! Perfect to play as-is at home, in senior care facilities, or at day service centers!

Here’s an idea that’s great even for those who aren’t fond of calisthenics: a seated routine called “Full-Body Exercise with a Ball.” You don’t need any special equipment—a soft ball from a 100-yen shop will work just fine.

By pressing the ball with both hands, circling it around your body, or moving it side to side, you can activate muscles that are hard to engage in daily life.

Placing the ball between your thighs helps strengthen the adductor muscles, which can also be effective for preventing urinary leakage.

It doesn’t take up much space, and it’s easy to keep doing quietly on your own.

This is a perfect recreation activity for preventing the need for care and for maintaining everyday health.

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kojifumi

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ball throwing exercise

[Gymnastics with a Ball 9] Ball Throwing Exercise — A Workout You Can Do at Home

As we get older, our agility is said to gradually decline.

It’s important for older adults to maintain their agility as well.

For example, you might slip while walking down the street.

In such moments, being able to move quickly could help prevent injuries.

With that in mind, here’s a recommended exercise to train agility: while seated, toss a ball overhead and catch it.

While the ball is in the air, add a clap.

Gradually increase the number of claps.

Will older adults be able to catch the ball successfully? It’s an activity that seems enjoyable and approachable for older adults, too.

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Nakajima Junko

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Ball hip rotation exercise

[Gymnastics with a Ball ⑥] Hip Rotation Exercise – A Workout You Can Do at Home

As we age, muscle mass decreases, making us more prone to chronic stiff shoulders.

It’s also said that shoulder stiffness can put strain on the lower back and lead to back pain.

So let’s loosen the shoulders and arms with an exercise that circles a ball around the waist.

Releasing muscle tension can help improve shoulder stiffness.

While seated, hold a ball and pass it around your waist at about waist height for one full circle.

Do this five times in each direction, and once you’re used to it, widen your arms to make larger circles.

If you don’t have a ball, you can use a towel instead.

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Nakajima Junko

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Full-body cold prevention exercises

Burn! A full-body cold-prevention exercise using marching and a ball [Cognicise for older adults]

When blood circulation worsens, your body tends to get cold more easily.

So this time, we’ll introduce a “whole-body cold-prevention exercise” using a ball that you can do while sitting in a chair.

First, keep marching your feet to a rhythm and add the motion of lifting a ball held with both hands up and diagonally up.

Next, while marching, extend one foot forward and simultaneously thrust the ball forward.

By coordinating the ball-thrusting with your leg movements, you promote hand–foot coordination, which helps activate the brain.

It’s a simple exercise you can do without strain that not only improves whole-body chilliness but also helps prevent dementia and maintain muscle strength.

Highly recommended.

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kojifumi

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