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 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.
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!
Finger exercises
In recreational activities and exercises at senior and welfare facilities, there are often routines that use and move the fingers a lot.
The hands and fingers have a deep connection with the brain.
They contain many nerves that link to the brain, and those nerves are densely distributed to enable fine motor movements.
By moving the hands and fingers, we can stimulate the brain and even expect improvements in cognitive function.
This time, we’ll introduce a stick exercise that focuses on moving the hands and fingers.
It’s a game-like activity where you release a stick from your hand and then grab it again, making it enjoyable and accessible for older adults.
It also helps strengthen the arm muscles, so please give it a try!
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!
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.