Recommended Indoor Exercises for Seniors
Some older adults may find it difficult to exercise outdoors.
For some, going out is challenging, and weather-related reasons like heat or cold can also be factors.
When physical activity decreases, fitness declines, which can lead to falls or increased susceptibility to illness.
With that in mind, here are recommended exercises for seniors that can be done indoors.
We’ve gathered seated exercises that are easy for anyone to participate in, as well as simple routines you can start right away.
Exercising can help increase muscle strength and bone density, and it’s also said to help relieve stress.
We want older adults to continue enjoying their hobbies and favorite activities and to live vibrantly.
Please make use of indoor exercises to help address lack of physical activity.
- [For Seniors] Refresh Your Mood! Lively, Get-Moving Games
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- [For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Balance-Training Exercises: Preventing Falls
- For seniors: Leg-strengthening exercises you can do without overexertion.
- For Seniors: Fun and Lively Exercise Recreation
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [For Seniors] Let's Enjoy Exercising with a Towel!
- [For Seniors] Build a Healthy Body Indoors! Recommended Exercise Equipment
- [For Seniors] Enjoyable While Seated! Ball Exercises and Recreation
- [For Seniors] Exercises to Walk Again. Fall Prevention
[For Seniors] Recommended Indoor Exercises (121–130)
Let’s make shapes with our feet!
While seated, lift and move your legs, focusing on your leg muscles while also adding a brain-training element.
One leg traces a triangle, and the other moves up and down in time with the rhythm.
A key point is to clearly grasp the difference in counts: one leg completes a cycle in three beats, while the other completes a cycle in two beats.
Once you get used to it, switch legs and keep your attention on how you move them.
If lifting your legs is difficult, you can keep your feet on the floor and draw the shapes there instead.
Treasure Hunt Game
Let me introduce a treasure-hunt game you can enjoy using just one hand.
You’ll need a cardboard box, a basket, some newspaper, and lots of colorful balls.
Put the balls in the box, then tear the newspaper and add it on top so the balls are hidden.
Place a basket next to the box, and you’re ready.
Decide which color ball will be the “treasure,” then on “Ready, go!” reach into the box with one hand and search for the balls.
The first person to pull out three balls of the designated color wins.
It’s fun with small numbers or in groups, making it a great recommendation for recreational activities in senior care facilities.
A slightly hard full-body ball exercise
This exercise lets you thoroughly train your whole body by moving a rubber ball using not only your arms but also your legs.
Because it engages the entire body, be mindful of controlling your breathing and maintaining proper posture to avoid injury.
Alternating between upper- and lower-body movements—such as pressing the ball with your hands or gripping and lifting it with your feet—allows you to proceed while giving parts of your body brief rests.
It may also be helpful to include guidance during each segment of the program on which muscles to focus on.
Improve side-to-side wobbling! Core exercises
When you sway from side to side while walking, it not only puts a strain on your lower back but also increases the risk of falling.
So let’s strengthen your core to reduce the swaying.
The muscles of the lower back play a role like a set of supports for the upper body, so we’ll focus on training that area thoroughly.
Move your lower back muscles with exercises such as shifting your upper body horizontally while seated in a chair and lifting your legs.
The key is to proceed while checking that your lower back muscles are engaged and making sure your body doesn’t lean.
[For Seniors] Recommended Indoor Exercises (131–140)
Training to move the limbs on both the left and right sides
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.
Patakara Dance You Can Do While Seated
This song celebrates the expected benefits of the “Patakara Exercises,” sung to a festive ondo rhythm.
With hand movements that get the whole body engaged, aim for smooth mouth movements by clearly pronouncing the “pa-ta-ka-ra” lyrics.
The moves are very simple and focus on the upper body, so they can be done while seated in a chair.
Because the drumbeat makes the rhythm easy to feel, try to catch the beat while also focusing on clear pronunciation.
A dance you can do while seated
When it comes to activities that boost a sense of unity among seniors participating in a sports day, dance is a great choice.
Taking on events that incorporate exercise and music can also provide a chance for communication among seniors.
It’s also a good idea to try well-known J-pop hits like “Koi Suru Fortune Cookie.” Even just moving the upper body to the lively rhythm can be enjoyable.
It’s a dance that can be done while seated, so both those who are good at physical activity and those who aren’t can participate together.
Give it a try—this kind of dance will brighten the atmosphere of the sports day.
