![[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] 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.
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.
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.
Fox Dance
Let me introduce the Fox Dance that you can enjoy together with older adults.
It’s recommended because you can move your body while sitting in a chair.
After making a fox shape with your hands, use your arms and hands to dance.
The song has a quick tempo, but move within a comfortable range.
Once you get used to the moves, it could be fun to add some marching steps from the second round.
When it’s time to turn your neck, be careful to avoid falls.
The Fox Dance might be a great opportunity to spark new communication!
Fall prevention exercises with Tokyo Boogie-Woogie
Let’s try some fall-prevention exercises to the tune of Tokyo Boogie-Woogie and move our bodies gently and energetically.
Sit in a chair and rotate both wrists.
Rotate them in the opposite direction as well to exercise your wrists.
Turn your head left and right, move both hands, and step one foot forward at a time.
When you raise and move both hands, do so slowly and only within a comfortable range.
Lifting the opposite arm while stepping one foot forward is also great brain training because you have to think as you move.
This Tokyo Boogie-Woogie routine incorporates a variety of movements, and one of its charms is that you can move along to pleasant music.
Please give it a try and have fun!