Cognicise you can do while seated. Simple dementia prevention.
Do you know about Cognicise?
It’s an exercise that combines mental tasks with physical movements to effectively train both the brain and the body.
Because it’s effective for preventing dementia, many nursing homes and day service centers have adopted it.
This time, we’ll introduce Cognicise exercises you can do while seated.
They range from simple to difficult, including ones done to a rhythm and more complex versions that use numbers.
Enjoyment is key to keeping it up!
Be sure to find activities that suit the participants and give them a try!
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Cognicise exercises you can do while seated. Simple dementia prevention. (1–10)
Finger-based cognicise
Here’s an introduction to finger-based cognicise (cognitive exercise)! In this video, you’ll move your fingertips while performing different actions with the left and right hands, so you’ll need to use your head as you go.
It may look easy at first glance, but it’s actually quite challenging.
The key is to practice each movement slowly at the beginning and memorize them.
Once you get used to it, gradually speed up to match the rhythm.
It’s great not only for hand exercise but also as brain training, so it’s recommended for recreational activities for older adults.
Give it a try and use this as a reference!
Cognicise using paper cups
We’d like to introduce a cognicise activity using a paper cup and a beanbag.
While seated, hold the beanbag in your right hand and the paper cup in your left.
Toss the beanbag into the air with your left hand and use the paper cup in your right hand to catch it.
Once you get used to it, switch which hand holds which item.
Next, try this sequence at a 1-2-3 tempo: throw the beanbag, catch it with the paper cup, then lift both feet and lower them.
You can keep things fresh by changing the flow—for example, switch the foot lift to marching in place, or start from marching and then throw and catch the beanbag.
It’s especially lively with a large group, so give it a try!
Action on multiples of 3
This is a Cognicise exercise with many variations.
You can do it sitting or standing.
First, march in place while counting from 1 to 30, and clap your hands on multiples of 3.
Second, step side to side and similarly clap on multiples of 3.
Once you get used to it, try adding forward and lateral steps as you go.
Doing physical movement and thinking at the same time can feel challenging, but regardless of success or mistakes, the act itself provides beneficial stimulation to the brain.
So try it while having fun.
Cognicise you can do while seated. Simple dementia prevention. (11–20)
Cognicise to the rhythm of A-KA-SA-TA-NA-NI
This is an easy, seated Cognicise exercise.
As a basic movement, swing your arms and march in place as if you were walking, then add additional movements.
First, while swinging your arms and marching, move your feet outward, outward, inward, inward.
Once you’re used to it, in addition to coordinating your arms and legs, try saying the vowels A, I, U, E, O in rhythm, followed by the k‑s‑t‑n series (ka, sa, ta, na sequence).
If you’re confident, add a clap when you say the last syllable to further stimulate your brain.
Once you get the hang of it, you can also do it standing—give it a try!
Cognicise with Shiritori
Here’s a cognicise (cognitive exercise) using shiritori that anyone can do anytime.
It’s simple! Just do stepping exercises while playing the familiar shiritori word game.
That’s all there is to it.
Whether you’re doing it alone or with others, aim for about 10 rounds of exchanges.
You might find that when you focus on stepping, words don’t come easily, and when you concentrate on thinking of words, your stepping becomes sloppy.
This happens because thinking and moving your body are completely different activities.
It’s proof that your brain is working hard, so keep at it and do it more and more.
Calendar Cognisize
Calendar Cognisize is an exercise that gets you moving using a calendar from January to December, divided into short months and long months.
It’s a brain-training workout you can enjoy while seated.
Swing your arms and march your feet as you count from 1 to 12 in order.
When you say a short month out loud, clap your hands.
It can be quite tricky until you get used to it, so write the calendar on a whiteboard and mark which months are short and which are long as you practice.
Once you’re comfortable, try adding movements like straightening your knees, or make your own variations!
Cognicise with the Twelve Zodiac Animals
This is a cognicise (cognitive exercise) that uses the twelve zodiac signs.
To make it run smoothly, it’s a good idea to write the zodiac signs on a whiteboard in advance.
The basic movement is to march in place while saying the zodiac signs.
In addition, set a rule such as clapping your hands when a certain zodiac sign comes up.
Once you get used to it, you can increase the number of signs for which you clap, add variations like tapping your thighs instead of clapping, or mimicking the animal for a particular sign.
These changes make it more game-like and fun, so it’s also recommended as a year-end and New Year’s recreational activity.