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!
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- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
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[For Seniors] Enjoyable Stick Exercises. Simple Workout (1–10)
Lower limb strengthening exercises
Let’s strengthen the lower body with stick-based exercises! Using a stick, you’ll perform knee lifts, leg openings, and step-over movements.
While many of these exercises can be done without a stick, using one helps you focus on lifting your knees properly, which can lead to even better results.
All the exercises introduced here can be done safely while seated, making them ideal for recreational activities in senior care facilities.
Please encourage each older adult to try them at their own pace, tailored to their physical condition, and enjoy the challenge without overexertion!
Body Loosening Exercises
Feel-good stretches! How about some whole-body loosening exercises? It’s hard to make exercise a daily habit, isn’t it? But without moderate activity, your body stiffens up, which can lead to shoulder and lower back pain.
With these exercises, you can easily loosen your body using a rolled-up newspaper stick, making them great for older adults who spend a lot of time indoors.
Hold the newspaper stick and move your arms in big motions while taking deep breaths.
Be careful not to hold your breath—doing so can raise your blood pressure and put strain on your heart and blood vessels.
Moving your arms and hands also stimulates the brain and can help prevent dementia.
Enjoy yourself and relax as you do these body-loosening exercises!
Slow aerobics to the tune of “Alps Ichiman-jaku”
As people age, many find it bothersome to move their bodies.
Let’s get moving with slow aerobics that can be done while seated in a chair.
As the name suggests, slow aerobics involves gently moving your body to music.
It’s said to help raise heart rate and encourage breathing even for older adults who don’t have many opportunities to exercise.
It’s recommended to do rhythmic exercises to familiar songs—like “Alps Ichiman-jaku”—that many seniors know well.
Moving to music can also help bring out a sense of fun in older adults.
[For Seniors] Enjoyable Stick Exercises: Simple Movements (11–20)
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!
Rhythmic gymnastics at Blue Light Yokohama
Released in 1968, “Blue Light Yokohama” is one of the signature songs of the Showa era.
Many older adults have likely sung it at karaoke or heard it on TV or the radio.
Let’s try some rhythmic exercises with this familiar tune.
Since the song portrays a couple in love, it could be fun to incorporate movements that match the lyrics.
Older adults might feel nostalgic, recalling the time when this song was popular as they exercise.
You could even sing along while doing the exercises.
Slow aerobics with Momotaro
Many older adults are likely familiar with the folktale Momotaro.
There’s also a children’s song that tells the story of Momotaro, isn’t there? Let’s try moving our bodies to that song.
This is called slow aerobics, where you move gently in time with the music.
You can do the exercises standing, but they can also be done while seated.
It’s an easy routine for older adults who find standing difficult.
Through gentle, low-strain movements, it may also help you lead a more vibrant, fulfilling daily life.
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.
