Recommended Indoor Exercises for Seniors

Oral exercises that also serve as brain training

[Patakara + Full-Body Exercise] The combo of oral exercises and stepping is challengingly fun!

This exercise adds a physical movement element to the usual mouth exercises, creating a brain-training effect by thinking about combinations.

The basic movement is large marching steps, and each time the step count reaches a multiple of three, you pronounce the syllables “pa-ta-ka-ra” in order.

While firmly counting your steps and considering which numbers are multiples of three, let’s move the body and activate the brain at the same time.

When attention shifts to the body’s movements and counting, the “pa-ta-ka-ra” pronunciation can become quieter, so it’s also important to encourage clear, distinct articulation.

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Great for brain training! Recommended for recreation too: hand and foot exercises

Brain-training benefits too! A ball-passing recreation that exercises the arms and legs [Senior Activities]

This is a recreation activity where everyone forms a large circle and passes a ball around inside the circle.

The person throwing the ball can strengthen their shoulder and arm joints, while the person catching it can train their focus and dynamic visual acuity.

If you make it more challenging by adding variations—like incorporating footwork when throwing—you can also gain brain-training benefits from planning movements.

Playing music and having participants pass the ball in time with it can make it easier to find a rhythm.

There are various tips, such as keeping the shoulders and arms moving smoothly and getting a feel for the rhythm, so offer advice as you go and let everyone enjoy passing the ball.

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Brain Training Ball Exercises

Simple brain training using a ball!!

This exercise focuses on how you move the ball, training not only the body but also stimulating the brain.

You start by alternately repeating the motion of grasping the ball from above and from below, then add movements of the hand without the ball and the feet.

Changing the position where you grasp the ball requires quickness and grip strength, so if that part is difficult, it may be better to switch to a different motion, such as simply squeezing the ball.

What’s most important is performing different movements with both hands and both feet, so proceed in a way that doesn’t place strain on the body.

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Brain Training! Towel Catch Exercise

Brain Training Exercise 9: Towel Catch Exercise

Let’s add some brain training to our towel exercises to activate both body and mind! “Towel catch” refers to the movement of letting go of a towel from your hand and then catching it.

You can do a quick version where you release it for just a moment and catch it right away, or toss it a little higher and catch it.

You can also reverse the orientation of your hand between letting go and catching the towel.

If you do this alternately with the left and right hands in an irregular pattern, you’ll be thinking things like, “What’s the next move?” as you exercise, which makes it effective brain training.

For the quick release-and-catch movement, saying “pa-ta-ka-ra” rhythmically while you do it adds oral motor exercise on top of the physical and brain training!

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Arm exercises

Upper-body strength training exercises effective for preventing the need for care, suitable even for older adults – health exercises

They say that as we age and our physical abilities decline, having trained upper limbs can help us sit up and stand up more smoothly.

With that in mind, why not incorporate arm exercises—also effective for preventing the need for long-term care—into your daily routine? While seated in a chair, you can train both pushing and pulling strength in your arms.

There are also many simple movements you can easily include in everyday life, so it might be helpful to consciously use your arm muscles during daily activities.

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Kneeling balance practice

[Stroke Rehabilitation] Balance Training in Kneeling That Leads to Improved Walking | Saitama Koshigaya | YU Chiropractic Clinic

In our usual way of standing, we might hold onto something, but we rarely pay attention to the finer details.

This exercise intentionally makes your stance unstable so you can become aware of the muscles you use when standing and improve your balance.

Slowly move into a kneeling position, and from an upright kneel, shift your weight to one side at a time while paying attention to which muscles you’re engaging.

Since kneeling and maintaining balance can be difficult, use a chair for support or try other methods that make it easier as you go.

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Patakara exercises to train the tongue

“Patakara Exercise Song” — Sing to Enhance Oral Function: For Enjoying Your Meals More — Apex Medical & Dental Clinic [Senior Exercise]

When eating, not only the movements of the mouth but also the tongue’s motions that carry food to the throat are important.

This exercise focuses on tongue movements that can’t be fully trained with the “pa-ta-ka-ra” routine alone.

It also incorporates whole-body movements, and if standing is difficult, doing it seated in a chair is recommended.

You begin with movements that loosen the area around the mouth, such as “pa-ta-ka-ra,” and then progress to exercises that move the tongue extended out of the mouth.

Because we rarely stick out our tongues in daily life, deliberately pushing the tongue forward with some force helps you consciously engage tongue muscles you don’t usually use.

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