![[For Seniors] Recommended Rhythm Play and Exercises](https://i.ytimg.com/vi_webp/WtnhpTAHHNU/maxresdefault.webp)
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] Easy and fun seated activities you can do in your room
- [Today's Recommendation] Gentle Health Exercises for Seniors
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[For Seniors] Recommended Rhythm Activities and Exercises (1–10)
Number Exercise
Here’s a fun number exercise where you get to learn movements, too.
For 1, touch your head with both hands.
For 2, cross your hands in front of your chest.
For 3, clap your hands and move your body.
The moves and rules are simple, but since you have to think, you might get a little confused at first.
Until you get used to it, say the numbers clearly and keep a slow rhythm.
Once it becomes familiar, try adding combinations where you call out two numbers, or speed up the rhythm for a challenge.
Let’s make it something you can enjoy while you practice.
Brain training exercises of see-not, speak-not, hear-not
Let me introduce a brain-training exercise that moves your body and stimulates your mind: the “see no evil, speak no evil, hear no evil” workout.
For “see no evil,” cover your eyes with both hands.
For “hear no evil,” cover your ears with both hands.
For “speak no evil,” cover your mouth with both hands.
When you hear the staff member’s cue, decide which pose it is and move your hands to make that pose.
It can train your reaction speed and thinking skills, and it might even encourage more communication.
Even if you make mistakes, keep it lighthearted—relax and enjoy the exercise!
Rhythmic gymnastics with Momotaro
Here’s a rhythm exercise using the familiar song Momotaro.
Sit in a chair and rotate your arms to the beat of the song.
Slowly twist your body to the left and right.
Be careful not to fall off the chair when twisting.
When spreading your arms and legs, move within a comfortable range.
At the end, take slow deep breaths to steady your breathing and relax.
It’s also recommended to move your body using a ball or a towel.
Stay safe and enjoy getting your body moving.
Singing and exercising with children’s songs
These are brain-training exercises performed to nostalgic children’s songs.
For “Donguri Korokoro,” rotate your hands in circles and mimic swimming to match the lyrics.
For “Usagi to Kame,” move your body rhythmically with steps in place and a feet-apart motion.
For “Katatsumuri,” repeatedly make a fist with one hand and grasp that wrist with the opposite hand.
For “Zui Zui Zukkorobashi,” repeatedly insert the fingers of one hand into a teapot shape made with the other hand.
For “Antagata Dokosa,” step in place and clap your hands on the syllable “sa” that appears in the lyrics.
Take breaks as needed and don’t overexert yourself.
Slow aerobics to the tune of “Alps Ichiman-jaku”
As people age, many find it bothersome to move their bodies.
Let’s get moving with slow aerobics that can be done while seated in a chair.
As the name suggests, slow aerobics involves gently moving your body to music.
It’s said to help raise heart rate and encourage breathing even for older adults who don’t have many opportunities to exercise.
It’s recommended to do rhythmic exercises to familiar songs—like “Alps Ichiman-jaku”—that many seniors know well.
Moving to music can also help bring out a sense of fun in older adults.
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.
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!
