[Seated] Fun Health Exercises for Older Adults and Seniors
More and more people are finding their bodies tire easily and feel they’re spending longer periods sitting in a chair.
Some of you may be wondering, “Is there any training I can do while seated?” In this article, we introduce enjoyable health exercises you can do while sitting! We’ve compiled easy activities for everyday life, including strength training you can do from a seated position and brain-training exercises.
Be sure to try incorporating them as recreational activities in nursing care facilities as well!
- [For Seniors] Fun Exercises You Can Do While Seated
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [For Seniors] Enjoyable and Healthy Chair Stretches!
- [For Seniors] Easy and Fun Core Training
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Fun Recreational Activities Without Equipment
- Hand games that liven things up for seniors—also great brain training
- Cognicise you can do while seated. Simple dementia prevention.
- [For Seniors] Enjoyable While Seated! Ball Exercises and Recreation
- [Enjoy Safely While Seated] Newspaper Activities Recommended for Seniors
- [For Seniors] Recommended Easy Strength Training
- [Brain Training for Seniors] Recommended Hand-Play Recreation for Dementia Prevention
- Recommended Indoor Exercises for Seniors
[Seated Exercises] Fun Health Exercise Collection for Older Adults and Seniors (61–70)
Song Exercise: Snail
You can use it even in the little breaks between activities! Here are some ideas for a sing-and-exercise routine using “Snail.” Isn’t the children’s song “Snail” one that everyone has heard before? Let’s enjoy the rainy season with song and exercise.
Singing out loud can really clear your mind! And by adding simple movements, you’ll likely stimulate both the brain and the body.
It’s okay if you mess up the choreography.
You can easily try it while making your own adjustments, so be sure to give it a go.
Simple rhythmic exercises: Rainy Moon
Let’s stretch with choreography that matches the lyrics! Here are some ideas for an easy rhythm exercise based on “Amefuri Otsukisan” (Rainy Moon).
It’s designed with simple moves so even those who feel “exercise is tiring” or “I don’t want to learn a new routine” can give it a try.
You might start by having everyone learn the lyrics to “Amefuri Otsukisan.” Since the choreography follows the lyrics, it may be easier to remember.
Fully extend your arms and add gentle twists to loosen up your body—it feels great!
8 Recommended Picks for June: Preventive Care Exercises
Combine brain training with exercises and move your body while having fun! Here are 8 recommended picks for June.
We’ll share ideas for preventive care exercises.
June is the rainy season in Japan.
With all the rain, we tend to go out less, but let’s keep our minds and bodies energized with brain-training exercises you can enjoy indoors! Rainy days are the perfect chance to move with a smile.
The video introduces eight different exercises.
Some of them incorporate household chores and everyday movements, so why not give them a try?
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.
Hotto Atto Nanto Taisō
“Hotto Atto Nanto” is the catchphrase of Nanto City in Toyama Prefecture.
It conveys a sense of security and comfort, giving you a feel for the atmosphere of Nanto.
“From the Green Village” is a song created to commemorate the 5th anniversary of Nanto City’s merger, and let’s move our bodies along with this song.
Despite its slow tempo, the uplifting lyrics of “From the Green Village” bring a calm, peaceful feeling.
It’s a song that resonates with older adults as well.
The rhythm is just right for seniors to move their bodies to, so please give it a try.
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.
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!