![[For Seniors] A stepping exercise that extends healthy life expectancy. Move your body joyfully while doing brain training](https://i.ytimg.com/vi_webp/7vU4Jgmwh2s/maxresdefault.webp)
Gentle indoor exercises that let you move your body easily are simple to incorporate into daily life and are effective for relieving stress and maintaining or improving muscle strength.
This time, we’ll introduce a variety of stepping exercises that older adults can safely practice.
The appeal of stepping exercises is that they gently warm the body at your own pace without putting undue strain on the legs or lower back.
Time spent moving your feet to a rhythm will help brighten and loosen both mind and body.
Enjoy a pleasant moment of refreshment while communicating together with older adults.
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[For Seniors] A step exercise that extends healthy life expectancy. Move your body while enjoying brain training (1–10)
365-Step March ExerciseNEW!
Kiyoko Suizenji’s “365-Step March” is a hugely popular song among seniors, isn’t it? This exercise routine is a rhythmic workout set to that classic tune.
Once the nostalgic melody starts, your body might naturally start moving.
The moves match the lyrics perfectly, focusing on marching in place and alternating your arms and legs forward.
You can do it seated or standing, so it’s nice to choose based on how you’re feeling.
Let’s extend our healthy life expectancy with this marching exercise that’s fun for both large and small groups!
Goo-Paa ExerciseNEW!
An exercise that involves stepping in place while doing “open-close” hand movements with alternating hands is a great way to move your whole body comfortably while training your brain.
Because it can be done seated, older adults can join with confidence.
Start with a warm-up of deep breathing and moving your wrists and ankles.
The open-close exercise stimulates the brain plenty by having each hand do a different movement while you step in place.
Move your hands not only forward but also upward, and switch which hand is opening and closing; it may feel difficult and confusing at first.
It’s important to move your body slowly at your own pace.
It’s okay to make mistakes—enjoy it and approach it with energy.
Sazae-san de TaisoNEW!
Sazae-san, which began as a newspaper comic strip in 1946, has been a beloved national anime since it started airing on television in 1969.
Let’s try a seated exercise routine set to the familiar Sazae-san theme song, which many older adults also know well.
The core movements involve marching your feet while moving both arms in big motions, so it should be easy to do without strain.
The cheerful, fun melody is sure to bring smiles.
Hum along to the song and enjoy the activity in a relaxed, friendly atmosphere.
Chair aerobicsNEW!
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♬ Original Song – Aqualuce Minami-Kamicho Arukuru – Aqualuce Minami-Kamicho Arukuru
Chair aerobics is an exercise performed while sitting in a chair that combines aerobic activity and strength training.
Because it can be done seated, older adults can enjoy participating as well.
You move your hands while marching your feet to the rhythm of “1, 2, 3, 4.” It also incorporates movements like knee-ups—bringing your arm and knee together—and hand claps, so the routine doesn’t become monotonous and is great for brain training.
With fun music as background, your body will naturally start to move.
By all means, try it together in a warm, friendly atmosphere!
Snip-Snip Stepping ExerciseNEW!
The snip-snip marching exercise you can do in just one minute is a brain-training workout you can easily do while seated.
You make a scissor shape with both hands like a crab, and while opening and closing your fingers like a crab, you do marching steps—simple as that.
It may seem easy, but if you focus on either the hands or the marching, doing both at once becomes difficult.
Combining two movements simultaneously like this helps with brain training and fall prevention.
It’s trickier than you’d think and is a fun exercise that’s sure to spark some laughs.
Indoor stroll with nostalgic kayōkyoku (Japanese pop songs)NEW!
This is an indoor walking activity set to two songs that are hugely popular among seniors: “Dancing Hero” and “Sentimental Journey.” Even for older adults who find regular walking a bit challenging, this indoor exercise makes it easy to participate.
Let’s step in place and do side steps to the rhythm.
The movements of the hands and feet gradually become more intense, so move your body at a comfortable pace according to how you feel.
Wheelchair users can also enjoy exercising by mimicking the stepping and hand movements while seated.
Stepping Rhythm ExerciseNEW!
Exercises that combine stepping in place with simultaneous hand movements are ideal for brain training and dementia prevention for older adults.
They can be done easily while seated, so why not incorporate them into recreational activities at senior facilities? Start by clapping your hands to your left side and lifting your left foot; clap to your right side and raise your right hand.
Repeat this, and once you get used to it, change the coordination of hands and feet.
For example, clap on the left and lift your right foot; clap on the right and lift your left foot.
It looks simple but is surprisingly challenging, providing a pleasant stimulus for the brain.
Give it a try together and have fun!