[Seated] Fun Health Exercises for Older Adults and Seniors

Ankle Swelling Improvement Exercises

Let’s reduce swelling with ankle exercises! [Senior Exercise TV]

As we age, the ankles become stiff and harder to move.

This increases the likelihood of tripping while walking and raises the risk of falls.

With today’s exercises, let’s work on making your ankles move more easily and freely.

Older adults tend to experience leg swelling, so these exercises can also help reduce edema.

When sitting in a chair and lifting your heels off the floor (a tiptoe position), the key to moving the ankles freely is not to have only the tips of your toes touching the floor, but to bend from the base of the toes so that all the toes are in contact with the floor.

Neck strength training

[Senior Training] Explanation of Essential Neck Muscle Exercises for Balance and Their Importance

They say the head weighs more than 5 kilograms.

Your neck supports that heavy head every day, and when it can no longer keep up, you start to develop a hunched posture.

Being hunched also means your balance is off.

That can lead to falls, so let’s strengthen the neck muscles through training to better support the head.

Place both hands on a chair and lift and lower your head.

Then, in the same position, turn your neck to the side and to the back.

Move your neck slowly and adjust the number of repetitions to match the pace of older adults.

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Nakajima Junko

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Radio calisthenics done while seated

Radio Calisthenics No. 1 (full routine)

Radio calisthenics is a melody everyone has heard and has been loved for a long time.

For many people, it’s the first thing that comes to mind when they think of summer vacation! It’s an exercise with a catchy, rhythmic tune that anyone—regardless of age or gender—can enjoy doing comfortably.

As a full-body workout that moves bones, joints, and muscles evenly, it enhances bodily functions and helps improve physical fitness.

In fact, there’s an official seated version of radio calisthenics you can do while sitting.

Feel free to use it as a reference and enjoy exercising within a comfortable range for you!

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miyabi

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Patakara Dance You Can Do While Seated

Patakara Ondo - Exercise Version

This song celebrates the expected benefits of the “Patakara Exercises,” sung to a festive ondo rhythm.

With hand movements that get the whole body engaged, aim for smooth mouth movements by clearly pronouncing the “pa-ta-ka-ra” lyrics.

The moves are very simple and focus on the upper body, so they can be done while seated in a chair.

Because the drumbeat makes the rhythm easy to feel, try to catch the beat while also focusing on clear pronunciation.

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kappamaki

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Exercises related to spring

Recommended for April and May: A 35-minute spring-themed exercise routine! A collection of exercises popular at day-service centers.

Did you know that people with declining cognitive function often show signs such as lower leg muscle mass, fewer red blood cells, and reduced agility? This time, we’ll introduce exercises with a spring-themed twist that can help address these issues.

The flutter-and-stop hand movement trains agility, and the leg-raising movement strengthens everything from the legs to the abdominal muscles.

Using onomatopoeia—like “pika-pika” (sparkling) for a shiny entrance ceremony and “goku-goku” (gulping) for cherry-blossom viewing—stimulates brain activity, and expressing them with the body adds exercise benefits.

The content is bound to make you chuckle whether you do it or watch it, making it perfect for recreational activities in senior care facilities.