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] Recommended Easy Strength Training
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Let's Enjoy Exercising with a Towel!
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Easy and Fun Core Training
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Enjoyable While Seated! Ball Exercises and Recreation
- For seniors: Fun shiritori—enjoyable and easy to play
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- [For Seniors] Simple Rhythm Exercises: Recommended Songs and Routines
- [For Seniors] Enjoy Easily! Hand Play 'Shimoshika Meyo' (If If, Tortoise)
- Recommended simple exercises for recreational activities for the elderly
[For Seniors] Enjoyable Stick Exercises. Simple Workout (1–10)
Slow aerobics to When the Saints Go Marching In
Aerobics—moving your body to music—can feel difficult for people who have trouble with movement.
This exercise adapts aerobics by slowing the tempo and using gentler motions, making it accessible for anyone.
Find a calmer rhythm than the original song and move your body as if buoyantly engaging your whole body.
Rather than trying to keep up with the music, it’s more important to use your entire body, so it may be best to proceed at a rhythm that suits the participants.
Rhythmic gymnastics with bean throwing
Bean-throwing is one of the major events in February, isn’t it? Depending on the region, some people throw peanuts or edamame, but in Japan, people have traditionally done bean-throwing on Setsubun in February.
So, we’d like to introduce a rhythm exercise perfect for February: a bean-throwing themed routine.
Move your body to the children’s song “Mamemaki.” Sit in a chair and, while singing, extend your hands and feet forward.
An exercise with a bean-throwing theme can help older adults connect with the current season.
Also, using a familiar song makes it easier for many seniors to join in.
Fall-prevention exercises to the tune of ‘The Highland Train Is Coming’
We will introduce fall-prevention exercises set to the song “Kogen Ressha wa Yuku” (The Highland Train is Coming).
Sit on a chair and slowly lift your toes and heels to move your feet.
When raising your legs so they are parallel to the floor, it’s best to use a stable, fixed chair to avoid falling backward.
Move your legs as if walking, and slowly move your arms along with them.
When bringing your feet and arms back, do so slowly.
Let’s move our bodies to an upbeat song, have fun, and keep smiling.
[For Seniors] Enjoyable Stick Exercises: Simple Movements (11–20)
Stretch & Rhythm Exercises
Many people find they have fewer opportunities to exercise as they get older.
Let’s solve that problem by enjoying stick exercises indoors! All you need is a long, slender stick, so you can start right away.
Follow the video to do stretches and rhythm exercises.
If you’re using this as a recreational activity in a senior facility, be sure to keep plenty of space between participants and prioritize safety.
Exercise that’s hard to keep up with alone becomes doable when you have companions.
Give it a try together and have fun!
Exercises using two empty toilet paper rolls
One of the great things about stick exercises is how easy they are to do as long as you have a stick.
They’re also accessible for people who use wheelchairs and those living with dementia, so a wide range of older adults can enjoy them.
This time, we’re introducing a stick exercise you can do with two empty plastic wrap cores.
Of course, any pair of sticks the same length will work.
Since you use two sticks, you’ll make movements that take advantage of both.
For example, you can rotate one stick in a circle with one hand like drawing from a raffle box, or move both hands up and down alternately as if beating a drum.
If you call out the names of the movements and describe them as you go, older participants will likely find it engaging.
Once you’ve got your plastic wrap cores ready, give it a try!
Soran-bushi exercise
Let’s take part in the exercise while seated! Here are some ideas for a Soran-bushi exercise.
Warm-ups are important at the start of a sports day, right? How about trying a Soran-bushi routine to support your body, mind, and mental sharpness—and to help prevent injuries? The video features a “modern-style Soran-bushi.” Raise everyone’s spirits by singing together as one and dancing while focusing on the key points! Be sure to give it a try.
Balloon volleyball stick whacking
When you fill a balloon with air, it moves in a light, floaty way, right? Let’s try playing volleyball with one of those floaty balloons by hitting it with sticks.
Divide into two teams and have the older adults sit while holding a stick.
When the balloon comes to you, use the stick to return it like in volleyball.
The key is to use longer sticks.
The slow-moving balloon volleyball will surely get older adults excited.
Once everyone gets used to it, try using two balloons, and so on.