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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- 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)
Seated Stick ExercisesNEW!
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.
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.
Balance-Improvement Exercises
Unsteadiness when standing up, for example, can lead to falls.
Even a single fall can leave someone bedridden and completely change their life.
Causes of unsteadiness can include poor posture, insufficient bending and stretching of the joints, and decreased muscle strength.
Here, we introduce exercises that improve body balance using a stick.
Using a stick is said to help you perform the exercises with correct posture.
You’ll rotate the stick near your feet and do box steps.
Try the exercises in ways suitable for older adults, such as holding onto a chair or a wall.
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.
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!