[For Seniors] Simple Rhythm Exercises: Recommended Songs and Routines

Sazae-sanUno Yuuko

Sazae-san de Taiso: Sitting Edition

For older adults, familiar songs make it easier to keep the rhythm.

This “Sazae-san de Taiso” is an exercise routine performed to the theme song of Sazae-san.

Because it’s up-tempo, you can move energetically.

It’s done seated, so it should place less strain on the body and mind of older adults.

You move your hands and feet to the music.

There are no difficult movements, so it’s an exercise you can learn quickly.

Like the Sazae-san anime, it’s a routine that can invigorate both body and mind.

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Nanaka

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Rhythmic exercises that move the arms and legs in time

[Just Follow Along] Rhythm Exercises Moving Arms and Legs to the Beat [Brain Training Exercises for Seniors]

Here’s an introduction to rhythmic exercises that move your arms and legs in time.

For the arm exercises, move your hands to the rhythm and lift your gaze upward—this also works your eye muscles.

For the leg exercises, count the beats together and move as if you’re lifting your toes.

Exercises that move the arms and legs asymmetrically can help improve cognitive function and contribute to better balance.

As you make big movements with your arms and legs, regulate your breathing and start moving your body little by little.

Once you get used to it, speeding up the rhythm is also recommended.

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mayumi

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Blue MountainsFuji Yama Ichirou, Nara Mitsue

[Lively Exercise with Music] Rhythm Exercise to 'Blue Mountain Range'

“Aoi Sanmyaku” (Blue Mountains) is a song by Ichirō Fujiyama and Mitsue Nara, known as the theme song of the film.

As it was a youth movie released soon after the war, its lyrics depict the arrival of a new era.

Many people may find this song encouraging.

This exercise routine is designed so that it’s easy to move to a lively tempo even while seated.

It also includes movements for the feet and hands, making it a workout that trains you right to the extremities.

Let’s all do this healthy exercise together to stimulate various parts of the body.

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Nanaka

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Furusato: Song Exercise

Gentle exercises for seniors: Autumn children’s song “Furusato” sing-along exercise. Easy seated rhythm exercises you can do at home, in senior facilities, or day service centers. Health exercises for caregiving prevention.

Let’s move our bodies with a seated sing-and-exercise routine to the song “Furusato.” When you lift both hands overhead and move one leg, the key is to make the movement big.

Move your arms and legs within a comfortable range.

When clapping and touching your knees, focus on lifting your knees and move slowly.

When moving both hands forward and backward, it will feel easier if you focus on opening your chest.

Hum along to the song, move your body, and have fun!

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mayumi

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Festival MamboMisora Hibari

Kizuna Day Service Warm-Up Exercises Summer 'Festival Mambo'

Mambo—a genre that many Japanese first became aware of thanks to Hibari Misora’s “Omatsuri Mambo.” You can probably picture the jokesters who shout “Uu—Mambo!” when they’re in high spirits.

It’s said that mambo emerged in the 1900s from a fusion of rumba and jazz.

Hearing “the 1900s,” it still feels like a relatively new musical genre, doesn’t it? Just the famous intro of “Omatsuri Mambo”—that tsuttaka-tsuttakattakata rhythm—will get your body moving.

It’s a fun, highly recommended song: you can learn some simple mambo steps, or just imitate Hibari Misora’s moves.

Mito Komon Exercise

Activity Care in 3 Minutes Vol.16 [Exercise] “Everyone Knows It! Mito Komon” Gymnastics

This is an exercise routine that moves the whole body to the theme song of Mito Kōmon, a staple of period dramas.

Because it uses a song everyone knows, the music itself is enjoyable.

Despite its powerful feel, the song’s gentle tempo is another key point; moving your body while catching the rhythm helps you generate strength.

Once you get used to moving along with the music, doing it while singing is also recommended, as it is expected to help improve cognitive function.

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Rhythmic exercises while seated

[For Seniors] Dementia Prevention with Seated Rhythm Exercise – Teacher Gobō

If you watch professional baseball players’ practice closely, you’ll notice there’s music playing.

It’s not that the players are particularly moving their bodies to the rhythm—it’s just there as background music.

It’s not because practicing in silence feels lonely; rather, it’s because they’re expecting the “relaxation effect” of music.

For “seated rhythm exercises,” it’s recommended not only to move your body to a 1-2-3 rhythm, but also to listen to music while you do it! When a song you know comes on, it alone might lift your spirits.

For those who can’t exercise, simply placing your hands on different parts of your body can still be a good activity.

If you’re doing knee-raising exercises, be careful not to fall off your chair!