[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
- [For Seniors] Recommended Easy Strength Training
- [Brain Training for Seniors] Recommended Hand-Play Recreation for Dementia Prevention
- Recommended Indoor Exercises for Seniors
- For seniors: Leg-strengthening exercises you can do without overexertion.
[Can Be Done While Seated] A Fun Collection of Health Exercises for Older Adults and Seniors (211–220)
Senior Rhythm Exercise: Longing in the Rain
Let’s loosen up our bodies while singing! Here are some ideas for the Senior Rhythm Exercise “Ame no Bojō.” Moving your body to the rhythm refreshes both mind and body, doesn’t it? It’s especially recommended during the rainy season when the rain keeps you from going out for a walk.
Hum along to a nostalgic song while giving your body a good stretch.
You might find your head feeling clearer after the exercise! The routine is choreographed so you can participate even while seated, so please give it a try.
Scarf Exercise: Nagasaki Was Rainy Again Today
Let’s do some gymnastics with excitement using props! Here are ideas for a scarf exercise set to “Nagasaki wa Kyou mo Ame Datta.” How about joining the workout with a scarf or a large handkerchief? Exercising in a different atmosphere than usual might make some people’s hearts dance with excitement.
The choreography is simple and easy to follow, which is appealing.
You can participate standing or seated, so give it a try while letting your scarf flutter gracefully.
Soran-bushi exercise
Many older adults may be familiar with the Soran Bushi, don’t you think? I’ve heard it’s sometimes performed at school sports days.
Just hearing the rhythm and calls of Soran Bushi can make you feel energized.
Let’s try some exercises to the spirited rhythm of Soran Bushi.
Move your body by extending your hands forward or raising them overhead like a banzai cheer.
It can be done while seated, so many older adults should be able to take part.
If it’s a song they know, older adults will likely enjoy doing the exercises comfortably.
[Seated] A Fun Collection of Health Exercises for Older Adults and Seniors (221–230)
Flutter kicks only! Core training you can do while doing something else
This is a flutter-kick exercise you can do while relaxing in a chair or on a sofa, or even lying in bed! By moving your legs up and down in big motions, you can work not only your leg muscles but also your abs and back at the same time.
If you can’t move your legs up and down very much, your ankles might be stiff.
Interlace your fingers with your toes and make large circular motions with your ankles to loosen the muscles and tendons around them, then try the flutter kicks again—you should find it much easier to move.
Strengthen your core with this “while-doing-something-else” exercise that you can do while watching TV or chatting.
Pa-ta-ka-ra pistol exercise
The “Pa-Ta-Ka-Ra” exercises are said to be effective for maintaining and improving oral function, but even if they work, some people might feel bored after a while.
For those people, we recommend the “Pa-Ta-Ka-Ra Pistol Exercise.” Shape your hand like a gun and, as if shooting bullets, say “Pa! Ta! Ka! Ra!” loudly while adding the corresponding movements.
You can also try other variations, such as saying “Pa-Ta-Ka-Ra!” in a short burst like firing a bullet, or continuing with “Pa-pa-pa-pa-pa!” like a machine gun.
Whatever you do, it’s more effective when you enjoy it rather than doing it on autopilot, so this is a great option if you want to change things up from your usual routine.
Pa-Ta-Ka-Ra alternating counting exercise
Let me introduce a very simple exercise that also trains your brain: the alternating Pa-Ta-Ka counting exercise.
What you do is very simple! Say “pa” while raising the index finger of your left hand and keeping your right hand in a fist.
Next, say “ta,” raise two fingers on your right hand, and make a fist with your left hand.
Then, say “ka,” raise three fingers on your left hand, and make a fist with your right hand.
In this way, you alternate between your left and right hands while counting.
By having your brain process speaking and finger counting at the same time, multiple stimuli are sent to the brain, which is expected to help prevent cognitive decline.
Give it a try!
Patakara exercise: Theme from Shoten
For older generations, the TV show “Shōten” is a familiar favorite.
Here’s an idea for enjoying Patakara exercises using the Shōten theme song.
It’s very simple! Just make the four sounds “pa,” “ta,” “ka,” and “ra” in time with the music.
That’s all it takes, yet it can help maintain and improve your ability to eat and swallow, and the act of inhaling and exhaling can also benefit the respiratory system.
If you can, try opening and closing your hands repeatedly at the same time.
Doing multiple activities simultaneously creates a “dual-task,” which may help prevent cognitive decline.
It’s fun, easy to do, and highly recommended.