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 Movements (11–20)
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.
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.
Aerobic exercise with a plastic wrap core
Did you know that doing aerobic exercise can help activate your brain function? Regular aerobic exercise improves blood flow to the brain and leads to better cognitive function.
Incorporate simple aerobic activities to help prevent dementia! Hold a stick in each hand and move your wrists and arms.
Once you get used to it, add leg movements as well.
It’s important to move slowly but with large, deliberate motions.
If you’re doing this as a recreation activity in a senior care facility, be sure to keep enough distance from those around you.
Let’s include moderate aerobic exercise in our routines and lead a healthy life!
Brain-training exercises using a toilet paper roll core
Incorporate exercise to energize your body and brain! Hold two sticks and move them differently with your left and right hands.
Because you’ll be learning new movements each time, it also includes a brain-training element.
Doing these exercises can help prevent and improve bodily pain and enhance cognitive function.
Getting moderate physical activity can also reduce stress and improve sleep quality, among other great benefits.
All of these exercises can be done safely while seated, so please use them as a helpful reference!
[For Seniors] Enjoyable Stick Exercises: Simple Workouts (21–30)
Fun exercises that use the whole body and head
In recreational activities and exercises for seniors, having fun is important.
Staff at senior care facilities are likely conducting creative recreational programs and exercises as well.
This time, we’ll introduce exercises and brain training that incorporate enjoyable movements using a stick.
You’ll do movements like kendo thrusts and kote strikes, and while seated you’ll also step over a stick placed on the floor.
For the brain-training part, count numbers aloud, and whenever you reach a multiple of three, extend the stick forward or lift it upward.
Speaking the numbers out loud is key.
Performing two actions at the same time is said to stimulate the brain.