Energetic and Lively! Sing-and-Exercise Program for Seniors
Exercise is essential for good health, but as we become adults, many of us have fewer opportunities to be physically active, don’t we?
And I imagine there are also fewer chances to sing out loud.
For people like that, we recommend a wonderful routine that lets you do both at the same time!
In this article, we’ll introduce exercises for older adults that let you move your body while singing.
Please consider incorporating them into day services and other care facilities.
Of course, you can enjoy them while seated as well.
Move and sing together, and have a great time!
Brimming with Energy! Singing Exercises for Seniors (1–10)
Kiyoshi’s Zundoko SongHikawa Kiyoshi
The enka singer Kiyoshi Hikawa’s hit song “Kiyoshi no Zundoko-bushi.” If you add movements to match the “ta-ta-ta” rhythm in the chorus, it’s easy to remember, making it perfect for exercise routines! The tempo is slow and the rhythm stays steady throughout, so it’s easy to get started.
While this song is an enka number known for its catchy chorus, the verses are authentic enka that evoke the nostalgic atmosphere of old Japan.
It’s great—you might find yourself getting absorbed in listening even as you work out!
If you’re happy and you know it, clap your handsSakamoto Kyu
Kyu Sakamoto, the singer known for songs like “Ue o Muite Arukō (Sukiyaki)” and “Miagete Goran Yoru no Hoshi o.” His “If You’re Happy and You Know It” is, just as the title suggests, a song centered on clapping, making it easy to move your body along with the lyrics.
Starting with clapping as the first step, once you get used to it, it’s also great for adapting into full-body exercises like stomping your feet, patting your shoulders, or tapping your cheeks.
The upbeat lyrics naturally help you feel positive as you listen, which is another nice touch.
365 Steps MarchSuizenji Kiyoko
The moment you hear it, March of 365 Steps makes you want to move your body.
It’s a nostalgic song released in 1968 by Kiyoko Suizenji, known as “Cheetah.” It’s fun to throw punches or step forward in time with the lyrics.
If you’re up for it, you can even sing along while you do it! You can do it standing or sitting, so try it in a way that suits how you’re feeling.
Exercising energetically will fuel you for tomorrow! It’s the perfect routine for anyone who wants to get moving during those cold winter days at home.
Red Sweet PeaMatsuda Seiko
“Akai Sweet Pea” (Red Sweet Pea) is one of Seiko Matsuda’s signature songs.
Its light melody, evoking the arrival of spring, is truly charming.
This classic hit reached No.
1 on the Oricon Singles Chart on February 8, 1982.
More recently, it’s been used in a Fujifilm skincare brand commercial featuring Aoi Miyazaki, bringing it back into the spotlight.
Because it’s a slow-tempo song, it’s perfect for exercise activities for seniors.
Hold onto a chair securely and focus on moving the lower body.
There’s always tomorrowSakamoto Kyu
Kyu Sakamoto, an enka singer with fans across a wide range of ages.
The exercise routine set to his song “Ashita ga Aru sa” is recommended because it’s low-impact—you can even do it seated by just moving your hands.
If you move your right hand diagonally upward and your left foot diagonally downward at the same time, you can also expect a brain-training effect! Adding a motion where you place your hands on your shoulders and rotate your shoulder blades can help relieve common stiffness in the back and shoulders.
And even if you mess up, the lyrics—“There’s always tomorrow”—lift your spirits, so it’s a win-win!
Blue MountainsFujiyama Ichirō to Nara Mitsue
Released in 1949 as the theme song for the film of the same name, “Aoi Sanmyaku” (Blue Mountain Range) is a classic Showa-era hit that ranked first in NHK’s broadcast “200 Unforgettable Songs of the Showa Era.” It has been covered by major artists such as Hibari Misora, Sayuri Ishikawa, and Keisuke Kuwata, and has been frequently used in commercials even after 2000.
Its moderate tempo makes it easy to keep rhythm even with slow movements, allowing you to enjoy moving your body.
Try doing the exercises while paying attention to every part of your body—from the shoulders and hips to the fingertips.
I look up as I walkSakamoto Kyu
Doesn’t the bouncy intro of “Ue o Muite Arukō” make you want to swing your arms and step out with energy? This signature song by Kyu Sakamoto—and a major hit of the Showa era—has appeared in music textbooks many times and is widely known across generations.
Since popular songs change even with small generational gaps, there are surprisingly few tunes that everyone in a facility will know.
But with this song, everyone can surely enjoy exercising while singing along.
Let’s move our bodies within comfortable limits, adding choreography that matches the meaning of the lyrics.