[For Seniors] Rehabilitation exercises targeting each body part: Introducing easy routines you can incorporate without strain
Moving your body helps refresh both mind and body.However, it can be difficult to keep it up consistently.So this time, we’re introducing rehabilitation exercises that older adults can do comfortably at their own pace.We’ve gathered a variety of exercises focused on each body part—from fingertips to the neck and shoulders, lower back, knees, and ankles.It’s packed with activities that will warm both your heart and body.Being able to do it enjoyably and without strain is the key to consistency!Enjoy a healthy time that brings smiles to your face as you chat with those around you.
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- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
[For Seniors] Rehabilitation exercises targeting specific body parts. Introducing simple, easy-to-incorporate routines (1–10)
Energetic Stepping ExerciseNEW!
When you want a full-body workout, walking is an easy option, but there are times when it’s difficult for those with mobility issues or due to the weather.
In that case, let’s do a seated marching exercise that moves your whole body while staying in a chair.
First, take deep breaths and do some warm-up stretches.
After the warm-up, march your feet while counting out loud and add movements like raising your hands, opening both hands, and rolling your shoulders.
Finally, cool down to relax your body and finish.
Let’s move the whole body to maintain and improve muscle strength.
Ankle exercisesNEW!
To make walking easier, incorporate ankle exercises into your daily routine.
You can do them easily while seated, so give them a try.
First, sit back deeply in a chair with a backrest, extend your legs hip-width apart, and gently sway your ankles from side to side.
Next, with your knees at a 90-degree angle and your soles firmly on the floor, lift your heels alternately as if going up on tiptoes.
We’ll also loosen and strengthen the ankles with various other movements.
Taking care of your feet can help prevent falls and swelling.
Neck and shoulder exercisesNEW!
Here are some recommended exercises that can also help relieve stiff shoulders.
Start by stretching the muscles at the front and back of your neck, then the sides, followed by the muscles around your shoulders, chest, and back.
After relaxing your body this way, move on to shoulder exercises.
The first is lifting and lowering your shoulders; the second is shoulder rolls.
Moving every day improves circulation and helps ease shoulder stiffness.
Key points for this routine are to avoid using momentum and not to hold your breath.
Doing it before bed may also improve your sleep quality.
[For Seniors] Rehabilitation exercises focused on each body part. Introducing simple exercises that can be incorporated without strain (11–20)
10-Minute Health Exercises for Older AdultsNEW!
This health exercise engages your whole body while also training your brain.
It starts with alternating between lifting your toes and heels.
Next, you’ll combine two movements at once, such as swinging your arms and marching in place.
For the brain-training part, you move your body while counting numbers and clap on specific numbers.
Even doing the entire routine only takes about 10 minutes.
Since it can be done while seated, older adults can move their bodies without overexertion.
However, be sure to take proper breaks when you feel tired.
Five-minute exercises you can do while lying downNEW!
When you feel knee pain, you might think you shouldn’t move, but walking can sometimes make the pain worse.
That’s why I recommend this exercise you can do while lying down.
Lie on your back, bend your knees, open them, and alternately let each knee drop to the side.
Next, bring the soles of your feet together and move your knees up and down rhythmically.
You can also reduce the strain on your knees by stretching the backs of your knees and your glute muscles, and by making hip-circling movements.
It only takes about five minutes, so try to do it every day within a comfortable range.
Seated Rhythm ExercisesNEW!
Let’s do rhythm exercises to classic Showa-era hits.
First, sit in a chair and make sure there’s nothing dangerous around you.
When the music starts, move your whole body by spreading and stretching your arms wide and marching in place.
There’s also a finger-counting exercise, so you’ll get to use even the tips of your fingers.
If you find plain exercise boring, doing it while listening to your favorite songs might make it fun.
While seated indoors, loosen up and strengthen your body to the rhythm.
Seated Stick ExercisesNEW!
This is a stick exercise designed by an occupational therapist.
It’s done while seated in a chair.
Hold both ends of the stick, extend your arms forward, and swing your arms left and right.
Raise your arms overhead and move your body side to side.
There are many other movements too—some build strength, others stretch your lower back and spine—there’s a variety.
It can help relieve shoulder stiffness, activate the brain, and improve explosiveness, among other benefits, so please give it a try if you like.
If you can’t do everything, it’s fine to proceed within your own limits.