Recommended Indoor Exercises for Seniors

Leg exercises with beanbags

Foot exercises with beanbags~ 🎶 So much fun 😊 Let’s try 😆 #recreation #activitiesForSeniors #exercise #shorts #concentration #beanbags #dayService

Here’s a foot exercise you can do indoors using beanbags.

Sit in a chair and place one beanbag on your knee.

Do a marching motion with the leg that has the beanbag on it.

Start with one leg, then gradually try placing beanbags on both legs or increase the number of beanbags.

Not only does this work as a foot exercise, but keeping the beanbags from falling while you march also helps improve concentration.

Because it doesn’t require heavy objects and can be done while seated, it’s recommended for older adults as well.

When the weather turns warm, you feel like moving your body, right? This simple indoor beanbag foot exercise is an easy way to get started.

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Nakajima Junko

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15-minute lunchtime exercise

[Just Play It: 11 Picks] “15-Minute Lunchtime Exercises!” Group Exercise and Group Rehab for Seniors and Care Facilities [Day-Service Exercises] by Ryusei Ishida

In many senior care facilities, some may incorporate exercise as a daily lunchtime routine.

However, doing exercises every day can make them feel repetitive.

So here are some seated exercises you can try.

Let’s get the body moving by touching knees and elbows, lifting the hips slightly from the chair, and more.

While seated, you can move not just your hands and arms but your whole body.

Long exercise sessions can be tiring for older adults, so about 15 minutes seems manageable.

Try it while taking breaks as needed.

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Nakajima Junko

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Cognicise with the Frog Exercise

Chair Cognisize 27: Senior & Health Exercises – Dementia and Nursing Care Prevention

Sit in a chair and move both your hands and feet.

Because you can move your whole body without strain, this helps improve blood flow and can prevent or reduce swelling.

While doing the exercises, keep your fingers spread wide in a “pa” (open-hand) shape.

Moving your legs and other parts while keeping your fingers in this open shape helps activate the brain.

Cognicise is also called dual-task exercise.

Dual-task exercise refers to doing more than one thing at the same time, such as thinking while you exercise.

Doing two things simultaneously is said to stimulate the brain and activate it efficiently.

Gradually increase the difficulty, and don’t worry about making mistakes—just keep your body moving.

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Nakajima Junko

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Towel exercises to the tune of Kiyoshi’s Zundoko-bushi

Towel exercises to the tune of Kiyoshi no Zundoko-bushi (seated version)

Kiyoshi Hikawa’s “Kiyoshi no Zundoko Bushi” is a song that many older adults are familiar with, so it’s likely to boost motivation for exercise! Let’s move energetically to the music.

In addition to movements like holding a towel and bending and stretching the arms, we also recommend moving your legs along with it.

For the easy-to-hum phrases, try singing while you move your body.

Because the song is very rhythmic, following the beat exactly can sometimes be challenging, so don’t push yourself—take a more relaxed tempo and move your body comfortably.

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SAKI

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Goo Choki Paa-ty (Rock-Paper-Scissors Party)

From Momoclo-chan Z “Tobidase! GooChokiParty” — “GooChokiPa Gymnastics”

Shall we all try dancing the “Goo-Choki-Paa” exercise together—just watching it might lift your spirits! This routine is done standing, but it can also be done seated, so it can be adapted to the physical and mental condition of older adults.

Various animals and creatures appear throughout, and their movements are expressed with the hands and feet.

For example, a fist (goo) can represent a gorilla, and scissors (choki) can represent a crab—there are so many ways to communicate using just your hands.

Don’t forget to take a deep breath at the end to refresh your body and mind.

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Nanaka

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Twisting exercise

[Senior Exercise] Twisting Exercises Needed to Prevent Falls

In addition to weakening of the legs and hips, stiffness in the upper body—such as the sides of the torso and the spine—can also cause older adults to fall.

Normally, when turning to look behind, the body twists in order: head, upper body, hips, then legs.

However, if the upper body is stiff, the lower body twists first.

As a result, the head and upper body can’t keep up with the twist, which may lead to a fall.

This video explains the importance of keeping the upper body flexible and practicing twisting movements to prevent falls.

The exercises are performed while seated, so they can be done safely.

Balloon holder bag with a string

Recreation for seniors – Everyone’s cooperation is needed! Fun while sitting! Put the balloon in with a string #SeniorRecreation #Recreation #PreventiveCare

Here’s a string-and-balloon game that’s sure to liven up spring events and gatherings.

Have several older adults sit in chairs facing each other, each holding one end of a string so that paired participants are connected and keep the string taut.

By moving the string up and down or sliding it side to side, they work together to carry a balloon to the goal.

Cooperation is key in this game.

Because participants call out to each other as they play, it naturally encourages communication as well.