[For Seniors] Recommended Rhythm Play and Exercises
In this article, we introduce recommended rhythm games and exercises for older adults!
When people hear “exercise,” they might imagine something intense and feel it’s not for them.
Rhythm exercises involve moving your body to music, so you can use your whole body to keep the beat, or simply clap along while seated—both are great options!
Start by getting into the rhythm.
It’s important to do exercises without overexerting yourself, so prioritize what feels “fun” and try them casually at your own pace.
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[For Seniors] Recommended Rhythm Play & Exercises (81–90)
Soran-bushi exercise
Many older adults may be familiar with the Soran Bushi, don’t you think? I’ve heard it’s sometimes performed at school sports days.
Just hearing the rhythm and calls of Soran Bushi can make you feel energized.
Let’s try some exercises to the spirited rhythm of Soran Bushi.
Move your body by extending your hands forward or raising them overhead like a banzai cheer.
It can be done while seated, so many older adults should be able to take part.
If it’s a song they know, older adults will likely enjoy doing the exercises comfortably.
Lively A-I-U-Be exercises
Let’s try the “Ai-U-Be” mouth exercise to the upbeat, rock-style sounds of lively drums and guitar.
In this exercise, you open your mouth wide to “A,” “I,” and “U,” and then stick out your tongue for “Be.” It’s said to help prevent cavities, encourage nasal breathing, and support overall well-being.
Doing the routine with a rock-inspired melody and vocals can also help you blow off some steam.
You can even adapt it by adding hand claps or combining it with movements like raising your arms.
It’s recommended not only for senior care facilities but also at home with your grandchildren.
Do-Re-Mi scale patakara
This is a variation of “Pa-Ta-Ka-La,” which is strongly associated with mouth-movement training, by incorporating pitch.
Adding musical elements not only makes it more enjoyable, but focusing on sound also improves throat movement.
The content is very simple: pronounce the usual “Pa-Ta-Ka-La” to match the pitches of Do-Re-Mi-Fa-So-La-Ti-Do.
To express the scale, vocal volume and how you open your mouth are also important points, so be sure to pay close attention to these aspects and actively engage the mouth muscles and throat.
Fencing exercises
Fencing, a sport born in France with roots in medieval swordsmanship, always stands out at the Olympics.
Fencing-inspired gymnastics, which incorporates its movements, aligns closely with motions used in everyday life and is recommended as training for older adults as well.
Because it can be done while seated, it’s a perfect option for those who tend to shy away from exercise.
It’s simple, enjoyable, and a great way to approach physical training—so give it a try!
A-I-U-Be mouth exercise to the rhythm
This is the “A-I-U-BE” exercise performed to a rhythm.
Let’s add singing while doing the A-I-U-BE exercises.
With an upbeat melody, older adults will feel cheerful and more willing to give the exercises a try.
If the lyrics describe how to open the mouth, it also helps older adults move their mouths smoothly.
Many senior facilities incorporate A-I-U-BE exercises as training for the mouth and tongue.
Singing is also recommended for preventing aspiration, as it helps strengthen the throat and abdominal muscles.
It also promotes saliva secretion, which helps maintain a healthy oral environment.
Give it a try while having fun!
The Apple Song
“Ringo no Uta” (The Apple Song) is a piece performed by Michiko Namiki, released in 1945.
Amid the defeat, her bright and refreshing voice gave people courage, and it became the biggest hit song of the postwar era.
In 2007, it was also selected as one of Japan’s 100 Famous Songs.
Many older adults may feel that this song gave them energy.
Let’s enjoy it as a hand-play song while reminiscing about memories from that time.
The motion of bringing your elbow and knee together involves twisting the body, which seems likely to activate muscles you don’t usually use.
[For Seniors] Recommended Rhythm Games and Exercises (91–100)
Exercises to strengthen your body’s core
For older adults, falls can easily lead to injuries and are very dangerous.
To prevent falls, it’s important to regularly train your balance.
The exercises introduced here strengthen your body’s central axis, helping stabilize your balance when standing and walking and reducing the risk of falls.
If your body’s axis is weak, your back can round easily, which may cause a hunched posture or lower back pain.
By strengthening your core, your spine naturally lengthens, helping you maintain proper posture and making your body less prone to fatigue.
These exercises can be done while seated, so they’re recommended for anyone.