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 (11–20)
Hotto Atto Nanto Taisō
“Hotto Atto Nanto” is the catchphrase of Nanto City in Toyama Prefecture.
It conveys a sense of security and comfort, giving you a feel for the atmosphere of Nanto.
“From the Green Village” is a song created to commemorate the 5th anniversary of Nanto City’s merger, and let’s move our bodies along with this song.
Despite its slow tempo, the uplifting lyrics of “From the Green Village” bring a calm, peaceful feeling.
It’s a song that resonates with older adults as well.
The rhythm is just right for seniors to move their bodies to, so please give it a try.
stick exercises
Rod exercises using a handheld stick to help relieve lack of physical activity.
Because they can be done while seated, they’re perfect as recreation for older adults gathered at day-care or nursing facilities.
You can enjoy a variety of movements, such as stretching while holding the stick with both hands or twirling it with one hand.
It’s also recommended to do them to slow-tempo popular songs or enka, enjoying the singing as you go.
By moving your shoulders and arms broadly, you’ll work muscles you don’t usually use.
Try movements like sword techniques, shoulder tapping, and stirring a pot as well.
Borrowed Item Race
Let’s take on the challenge with excitement! Here are some ideas for a “borrowing race.” Many of you may already know this as one of the most exciting events at a sports day.
This time, let’s try a thrilling borrowing race.
Set a table 10 meters from the starting line.
Place various items on the table along with lots that have the item names written on them, and you’re all set! Participants move from the starting line to the table, draw a lot, and search for the corresponding item.
Once they have the item in hand, they return to the starting line to finish!
Passing balloons with handheld fans
Team competitions are exciting precisely because everyone participates, win or lose.
So this time, we’re introducing “Balloon Pass,” a game perfect for large groups.
All you need is a single balloon—just that.
Have each team sit in a single horizontal row of chairs.
At the starting signal, the person on the end passes the balloon to the next person, and the first team to get it to the last person wins.
There are many variations: pass with a fan instead of by hand, increase the number of balloons and compete on how many you can pass, or have the last person pop the balloon.
It’s a game anyone can enjoy in a variety of ways.
Ping-pong ball catch
May and June, when temperatures gradually rise and it feels good to get moving, are the perfect season for exercise.
Prepare some fun activities and gently loosen up bodies that got sluggish over the winter! This time, we’re introducing “Ping-Pong Ball Catch.” Attach strips of duct tape in a grid pattern across a hula hoop, then have someone hold it with the sticky side facing up.
From a distance, throw ping-pong balls and have them catch the balls on the taped area.
Adjust the size of the hoop according to participants’ abilities so everyone can enjoy it.
It also serves as upper-limb training while you play, making it a great recommendation for recreational activities in senior care facilities.
A quick newspaper tug-of-war with feet
Foot tug-of-war might feel refreshingly new for older adults, too.
Many of us tried tug-of-war as children—this time, let’s do it with our feet! It’s an indoor activity, so the setting is ideal.
Place a sheet of newspaper on the floor and have two people pull on it with their feet.
There’s an illustration in the center; compete to see who can pull more of the newspaper to their side.
The key is to use your leg strength effectively and move quickly.
Enjoy experimenting together and have fun!
[For Seniors] Recommended Indoor Exercises (21–30)
Bell cracking
The real thrill of a sports day is everyone on the team doing their best and getting lively over wins and losses, right? This time, we’d like to introduce “Suzu-wari,” a team event that really gets the crowd going.
You’ll need two large colanders, red and white tissue paper flowers, and some balls.
Attach the red and white tissue paper to the large colanders, then face the openings of the colanders together and stick them to create a big kusudama (paper ball).
If you put small pieces of paper in various colors inside, it’ll look beautiful when it opens, like a shower of confetti.
Once you hang the kusudama, all that’s left is for the players to throw balls at it! It’s fun and also serves as training from the shoulder to the fingertips, so even those who aren’t fond of rehabilitation will be happy to participate with this activity.