[Recommended for seniors] Rejuvenating Rock-Paper-Scissors Exercise

Goo-Paa Exercise

[Exercise for Seniors: Open-and-Close (Goo-Paa) Routine] Dr. Arai’s Rock-Paper-Scissors Exercise — Recommended for brain training, dementia prevention, and care prevention. Please use it in care settings such as day-service centers. by FUKUKURU

This Goo-Paa exercise starts with deep breathing! Deep breathing is very important as a warm-up and also helps relieve stress.

Doing exercises while relaxing both body and mind seems to have more effective benefits for the body.

Also, please lightly loosen up your lower body before you begin.

The exercise of marching in place while doing the open-and-close (goo-paa) motions with your upper body provides excellent stimulation to the brain.

Alternating your arms and legs activates the brain even more.

As you keep exercising, your facial expressions will naturally become more expressive, so I highly recommend it.

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Nanaka

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Exercise with Sazae-san

Sazae-san de Taiso: Sitting Edition

When you think of Sunday evening TV shows, many people probably think of Sazae-san.

Let’s try moving our bodies to the Sazae-san song.

It’s a long-running program, so many older adults are likely familiar with the song and the content of the anime.

When it’s a song you know, it’s easier to get your body moving.

The Sazae-san song also has a bright, cheerful feel, which can help calm and uplift older adults while they exercise.

Both the opening and ending themes work well for fun exercises, so I recommend either one.

Please give it a try!

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Nakajima Junko

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Fall prevention exercises with Tokyo Boogie-Woogie

[Lively Exercise with Music] Easy Rhythm Workout to '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!

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mayumi

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Slow aerobics with Momotaro

Let’s try Slow Aerobics! — 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.

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Nakajima Junko

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Fall-prevention exercises to the tune of ‘The Highland Train Is Coming’

[Lively Exercises with Music] Fall-Prevention Exercises to the Song “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.

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mayumi

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