[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.
- [For Seniors] Simple Rhythm Exercises: Recommended Songs and Routines
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- [For Seniors] Enjoyable Brain Training! Finger Exercises That Help Prevent Dementia
- [For Seniors] Hand and finger play roundup: Finger exercises that lead to brain training
- Hand games that liven things up for seniors—also great brain training
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [For Seniors] Easy and fun seated activities you can do in your room
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- For seniors: Enjoyable stick exercises. Easy workouts.
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[For Seniors] Recommended Rhythm Activities and Exercises (1–10)
Rhythmic gymnastics on a journey of the heart
Let me introduce a rhythm exercise you can do on a gentle, melody-filled journey of the heart.
While seated, clap along with the song and alternately touch the insides of your knees.
Cross your arms in front of your chest as if placing your hands on your shoulders.
Moving your feet in step as well may also serve as a good workout for the brain.
The key is to move your whole body with large motions, but only within a comfortable, enjoyable range.
When you move, try to include your facial expressions and feelings too—you may find it even more fun to sing your heart’s journey.
tea caddy
Let’s rev up your brain while having fun with a hand game to the Teapot Song! First, make your left hand into a “teapot” by clenching it.
To the rhythm of “cha-cha-tsubo, cha-tsubo,” place your right hand on top of the left hand as the lid, then underneath as the bottom.
Next, switch roles: your right hand becomes the teapot, and your left hand becomes the lid and the bottom.
Repeat this pattern until the end of the song.
If, at the finish, the right-hand lid is resting on the left-hand teapot, you pass! Try speeding it up or swapping the order of lid and bottom, and enjoy some brain training with this nostalgic tune.
Fall-prevention exercises to the tune of ‘The Highland Train Is Coming’
We will introduce fall-prevention exercises set to the song “Kogen Ressha wa Yuku” (The Highland Train is Coming).
Sit on a chair and slowly lift your toes and heels to move your feet.
When raising your legs so they are parallel to the floor, it’s best to use a stable, fixed chair to avoid falling backward.
Move your legs as if walking, and slowly move your arms along with them.
When bringing your feet and arms back, do so slowly.
Let’s move our bodies to an upbeat song, have fun, and keep smiling.
[For Seniors] Recommended Rhythm Activities and Exercises (11–20)
Finger-counting game
The “Finger Counting Game” is a fun brain exercise.
You can move your body as if you’re playing a game while refreshing your mind! First, hold both hands out in front of you and bend your fingers one by one.
Start with the thumbs and continue in order to the little fingers.
Once you reach the little fingers, open them back up starting from the little fingers to return to the original position.
Next, make it a bit more challenging by offsetting the fingers and bending and extending them one by one.
At first, your fingers might get mixed up and you may make mistakes, but don’t worry about it too much.
You can also try variations, like doing it while marching in place or even while walking!
Slow aerobics with Momotaro
Many older adults are likely familiar with the folktale Momotaro.
There’s also a children’s song that tells the story of Momotaro, isn’t there? Let’s try moving our bodies to that song.
This is called slow aerobics, where you move gently in time with the music.
You can do the exercises standing, but they can also be done while seated.
It’s an easy routine for older adults who find standing difficult.
Through gentle, low-strain movements, it may also help you lead a more vibrant, fulfilling daily life.
Brown kobin hand clap
Let us introduce the brown Kobin hand-clap that follows the rhythm.
Clap on “Pan,” and take a rest on “Un.” The tempo changes a little partway through the rhythm.
The number of claps also changes to match the tempo.
Clapping along while listening to the rhythm helps refresh both body and mind and fosters communication with those around you.
It’s an activity you can enjoy while seated, so please give it a try.
It’s also recommended to use small instruments like bells while doing it.
365-Step March Exercise
We’d like to introduce an exercise routine you can do to the song “365-step March,” which became a hit when sung by Kiyoko Suizenji.
It’s a song every grandpa and grandma knows, so those who feel up to it can have fun moving their bodies while singing along! Set to a lively march that’s perfect for exercise, it combines gentle movements like swinging your arms, marching in place, and twisting your body, without overexertion.
The choreography that matches the lyrics is unique as well, so be sure to use it for inspiration!