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!
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Simple Rhythm Exercises: Recommended Songs and Routines
- [For Seniors] Have Fun and Relieve Stress! Introducing Dances Everyone Can Enjoy Together
- [For Seniors] Songs Everyone Can Sing Together! A Roundup of Recommended Crowd-Pleasers
- [For Seniors] Hand and finger play roundup: Finger exercises that lead to brain training
- For People in Their 90s: Dance Tracks and Exercise Songs That Make Moving Your Body Fun!
- [For Seniors] Fun Exercises You Can Do While Seated
- [Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise
- [Sing for your health!] Popular songs among seniors. Also recommended for recreational activities.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Popular Hand-Play Songs: Fun Brain-Training Ideas
- [Brain Training for Seniors] Recommended Hand-Play Recreation for Dementia Prevention
- Ranking of popular songs for senior citizens
Full of Vitality! Singing Exercises for Seniors (21–30)
Ashi-fumi A-I-U-Be exercises
Let’s do “marching in place” while practicing the “Ai-U-Be” mouth exercise.
This routine is recommended for older adults who are already comfortable moving their mouths into “A” and “I” shapes with the Ai-U-Be exercise.
By adding marching, you can also strengthen the iliopsoas at the hip and the abdominal muscles.
It can even help train the gluteal muscles.
This supports balance in older adults and helps prevent falls.
The key points are to move your mouth widely and stick out your tongue when vocalizing.
Exaggerating the movements a bit more than you would in normal conversation—within your comfortable range—can enhance the benefits.
Please make good use of this exercise.
Momotarosakushi: fumei/sakkyoku: okano teiichi
The rhythm exercise that uses the nursery rhyme “Momotaro,” which every Japanese person knows, is a seated routine that moves your body from the shoulders to the toes.
One segment consists of rotating the shoulders and hips and moving the knees up and down.
Another segment consists of moving the toes up and down, rounding your back to crouch, then extending.
The key to doing it smoothly is to practice each movement slowly and firmly one by one, then run through the whole sequence.
If you sing while you exercise, the workout becomes even more effective, so if you feel up to it, give it a try!
Energetic and Lively! Singing Exercises for Seniors (31–40)
Ah, there are tears in life.Sugi Ryōtarō to Yokouchi Tadashi
Aa, Jinsei ni Namida Ari is a song by actor-singer Ryotaro Sugi and voice actor Tadashi Yokouchi, best known as the theme song of the period drama Mito Komon.
When doing exercises to this song, try to evoke Lord Mito Komon by raising your hands high and marching with big steps! If you work out while listening to the upbeat lyrics—which say that life has both hardships and good times—you’ll feel energy surging through your whole body.
Also, the lyrics are in the traditional 7-5 meter, so you can even mix in and arrange lyrics from other songs that use the same 7-5 rhythm, such as “Donguri Korokoro” and “Ureshii Hinamatsuri.”
What shall we make with rock, scissors, paper?
The “Goo-Choki-Paa de Nani Tsukurou” exercise is a song that many older adults are familiar with.
Those with children may remember singing it to them often.
This hand-play song involves moving your body while singing, which provides good stimulation for the brain.
What’s more, just by combining rock, scissors, and paper in different ways, you can create many variations.
It’s a hand-play song enjoyed by a wide range of ages, from children to seniors, so it might be nice to try it together with your grandchildren.
Rhythmic exercises with pop songs
Moving your body while singing this song is perfect for older adults.
By moving your arms and legs to the cheerful melody and lyrics of this popular tune, both mind and body can feel refreshed.
Doing gentle exercises to the rhythm as you sing makes it a fun way to relieve lack of physical activity.
Since many of the songs are nostalgic, they may spark lively conversations about old memories.
If everyone sings and dances together, smiles will come naturally.
It would also be a great way to spend enjoyable, active time together at day-service centers.
You can even do it while seated, so please join in comfortably without overexerting yourself.
Mount FujiSakushi: Iwaya Kobu / Sakkyoku: Fushō
“Fuji no Yama” is known as a song that celebrates Mount Fuji, the majestic symbol of Japan.
Since it was selected for the Shogakko Shoka (Elementary School Songs), many older adults may remember singing it.
Let’s try moving our bodies to this nostalgic tune! If you incorporate movements related to the lyrics, your body will naturally start to move.
You can likely enjoy stretching and exercising with a refreshing feeling while picturing Mount Fuji! Please make use of it for day-service recreation or for exercising at home.
Spring has come.Sakushi: Takano Tatsuyuki / Sakkyoku: Okano Teiichi
“Haru ga Kita,” which was selected as one of Japan’s 100 Best Songs.
An exercise using this children’s song is recommended where you spread your arms wide and look around.
Because you can naturally move your whole body to the rhythm, it’s perfect for older adults! Also, adding a motion that touches your “nose” to match the lyrics brings a humorous, playful touch! And for the second verse, you can include a “crying” motion, for example—try coming up with various pun-like movements and enjoy moving your whole body while having fun.