For seniors: Enjoyable stick exercises. Easy workouts.
Maintain your health comfortably and enjoyably!
We’re introducing stick exercises recommended for seniors.
Stick exercises use simple movements to train the whole body in a balanced way and are effective for maintaining flexibility and muscle strength.
All you need is a broom handle or any stick-shaped tool you have at home.
You can even make one from newspaper.
No special preparation is required, and you can easily do them at home—that’s the appeal.
This time, we’ve gathered basic stick exercises that are safe even for beginners.
Let’s get moving and aim for vibrant days for both body and mind!
[For Seniors] Enjoyable Stick Exercises. Simple Workout (1–10)
Slow Newspaper Stick ExercisesNEW!
The newspaper-stick exercises made by rolling up newspaper are thick, easy to grip, and can be done with items you have at home, making them perfect for older adults.
Hold the newspaper with both hands, raise it up and down, and take deep breaths.
While holding the newspaper, move side to side and lower the stick along your legs; if you have back pain, move only within a comfortable range.
Moving forward and backward while holding the newspaper and counting the numbers out loud helps maintain cognitive function and makes the exercise much more effective.
Using familiar newspaper lowers the barrier to exercising and may help you relax while doing it.
Seated Stick Exercises
This is a stick exercise designed by an occupational therapist.
It’s done while seated in a chair.
Hold both ends of the stick, extend your arms forward, and swing your arms left and right.
Raise your arms overhead and move your body side to side.
There are many other movements too—some build strength, others stretch your lower back and spine—there’s a variety.
It can help relieve shoulder stiffness, activate the brain, and improve explosiveness, among other benefits, so please give it a try if you like.
If you can’t do everything, it’s fine to proceed within your own limits.
Align the palm of your hand with the sun
Let’s do a stick exercise to the rhythm of “Tenohira wo Taiyou ni.” This routine focuses on loosening the arms, making it effective for relieving shoulder and neck stiffness and preventing issues like headaches.
Sit while holding the stick and move your arms broadly in time with the rhythm.
Be mindful to keep your back straight and avoid slouching.
It’s said that moving your body moderately while having fun is more effective than exercising mindlessly.
Hum the melody together and enjoy a cheerful atmosphere as you do it!
Balance exercises
Let’s try a balance exercise using a stick that’s also effective for preventing falls! Balance exercises are often associated with doing them while standing, but this routine can be done while seated, making it easy for a wide range of older adults to try.
While counting aloud, hold the stick and move your arms and legs in large motions.
The movements are mostly simple, so older adults can get used to them quickly.
Instead of moving your body aimlessly, focus on the areas you want to strengthen to boost the effectiveness even more.
Fox Dance
Let me introduce the Fox Dance that you can enjoy together with older adults.
It’s recommended because you can move your body while sitting in a chair.
After making a fox shape with your hands, use your arms and hands to dance.
The song has a quick tempo, but move within a comfortable range.
Once you get used to the moves, it could be fun to add some marching steps from the second round.
When it’s time to turn your neck, be careful to avoid falls.
The Fox Dance might be a great opportunity to spark new communication!
Hotto Atto Nanto Taisō
“Hotto Atto Nanto” is the catchphrase of Nanto City in Toyama Prefecture.
It conveys a sense of security and comfort, giving you a feel for the atmosphere of Nanto.
“From the Green Village” is a song created to commemorate the 5th anniversary of Nanto City’s merger, and let’s move our bodies along with this song.
Despite its slow tempo, the uplifting lyrics of “From the Green Village” bring a calm, peaceful feeling.
It’s a song that resonates with older adults as well.
The rhythm is just right for seniors to move their bodies to, so please give it a try.
Exercise with Sazae-san
When you think of Sunday evening TV shows, many people probably think of Sazae-san.
Let’s try moving our bodies to the Sazae-san song.
It’s a long-running program, so many older adults are likely familiar with the song and the content of the anime.
When it’s a song you know, it’s easier to get your body moving.
The Sazae-san song also has a bright, cheerful feel, which can help calm and uplift older adults while they exercise.
Both the opening and ending themes work well for fun exercises, so I recommend either one.
Please give it a try!