[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] Fun Health Exercises for Older Adults and Seniors (21–30)
Preventing falls with towel exercises
Have fun training! Here are some ideas for preventing falls with towel exercises.
Some of you may already be incorporating exercise into your daily routine.
This time, let’s try simple exercises using a face towel.
Moving your body might help refresh both your mind and body.
All you need is one face towel.
You can try these while seated and relaxed, so it’s easy to go at your own pace without overdoing it.
Give it a try and add it to your routine!
Miyakumiyaku exercises with a towel
Improve your circulation! Here are some exercise ideas using a towel inspired by Myaku-Myaku.
Do you know the character Myaku-Myaku? It’s the official mascot created as the symbol of the Osaka-Kansai Expo.
Its distinctive shape and vivid red and blue colors are quite striking.
This time, playing on the name “Myaku-Myaku,” let’s try some exercises to get your blood flowing “myaku-myaku” (steadily).
All you need to prepare are two face towels.
Longer ones are preferable.
Towel exercise: leg pull-through
Here’s an idea for a towel exercise called “leg thread.” Try this to improve your seated stability.
All you need is one towel.
Hold one end of the towel in each hand and, while seated, thread your legs through the towel.
If maintaining balance while sitting is difficult, it’s helpful to lean against a wall or have someone support you.
As you get used to the movement, shorten your grip to increase the difficulty.
The key is to train enjoyably within a comfortable range without overdoing it!
Gymnastics dance – gentle
June 24 is the anniversary of the death of the original Showa-era songstress, Hibari Misora.
It feels as if it were only yesterday that the entire nation wept when she passed away.
For many older adults, there’s likely a memorable Hibari song tied to their youth, working years, or middle age.
So how about showcasing some exercise or dance routines set to the classic “Yawara” as background music? Of course, it’s fine to use your own original choreography.
Just be sure to weave in some moves inspired by judo, as referenced in the lyrics of “Yawara,” at key points.
Since it’s a gentle, relaxed song, even those who aren’t confident with exercise or dance should be able to take part.
Tokyo Ondo: Senior Exercise
Some older adults may have danced in yukata at summer festivals, right? There are many different bon-odori songs across Japan.
Each region has its own distinctive style, and “Tokyo Ondo” is one of them.
Its lively call-and-response shouts like “Hai-hai!” and “Yoisho!” are characteristic.
The choreography and the sound of the shamisen further enhance the festive atmosphere.
Of course, it’s also nice to dance while seated.
Since this song is used to cheer for the Yakult Swallows, it may also appeal to older adults who enjoy baseball.
Core strengthening: Exercises and stretches for older adults
Here are upper-body exercises you can do while seated that help strengthen your core.
Standing exercises can cause unsteadiness, falls, or even fractures, so please try these seated exercises instead.
The key points to watch out for are explained in detail, so follow along with the video as you do them.
If you prefer a slower pace, reducing the playback speed is a good option.
Also, even if two exercises look similar, whether you’re moving in a closing direction or an opening direction changes their purpose, so please pay attention to that.
Care prevention exercises to the tune of Kiyoshi’s Zundoko-bushi
These days, Kiyoshi Hikawa has been showcasing new sides of his charm to the public.
I imagine there are fans of Kiyoshi Hikawa among older adults as well.
And when it comes to his hit songs, “Kiyoshi no Zundoko-bushi” comes to mind, doesn’t it? It’s a tune known across many generations.
Let’s move our bodies to “Kiyoshi no Zundoko-bushi.” The key to exercise is consistency.
If the workout uses a song familiar to older adults, it might be easier to keep it up while having fun.
By all means, try singing along as you do the exercises.