[Today's Recommendation] Gentle Health Exercises for Seniors

Goo-Paa Exercise

[Exercise for Seniors: Open-and-Close (Goo-Paa) Routine] Dr. Arai’s Rock-Paper-Scissors Exercise — Recommended for brain training, dementia prevention, and care prevention. Please use it in care settings such as day-service centers. by FUKUKURU

This Goo-Paa exercise starts with deep breathing! Deep breathing is very important as a warm-up and also helps relieve stress.

Doing exercises while relaxing both body and mind seems to have more effective benefits for the body.

Also, please lightly loosen up your lower body before you begin.

The exercise of marching in place while doing the open-and-close (goo-paa) motions with your upper body provides excellent stimulation to the brain.

Alternating your arms and legs activates the brain even more.

As you keep exercising, your facial expressions will naturally become more expressive, so I highly recommend it.

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Nanaka

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Pa-Ta-Ka-Ra finger exercises

[Mouth Exercises While Wearing a Mask] Patakara + finger exercises have become the ultimate oral workout! 4 patterns! Also activates the brain!

Many care facilities incorporate the “Pa-Ta-Ka-Ra” oral exercises.

However, some older adults may get bored if it’s the same routine every time.

So let’s add finger movements to the usual Pa-Ta-Ka-Ra exercises.

While saying pa-ta-ka-ra out loud, clap your hands or make a “fox” hand pose and move your hands.

The key is to enjoy it.

You’ll be using both your mouth and your hands, which can be tricky at first if you’re not used to it.

But it’s fine to make mistakes.

We use both our mouths and hands when eating, right? Using your fingertips during the exercises also helps train the movements needed for meals.

Try doing Pa-Ta-Ka-Ra with added finger movements at the pace that suits the older adults.

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Nakajima Junko

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A-I-U-Be mouth exercise to the rhythm

AIUE-BE mouth exercise movie

This is the “A-I-U-BE” exercise performed to a rhythm.

Let’s add singing while doing the A-I-U-BE exercises.

With an upbeat melody, older adults will feel cheerful and more willing to give the exercises a try.

If the lyrics describe how to open the mouth, it also helps older adults move their mouths smoothly.

Many senior facilities incorporate A-I-U-BE exercises as training for the mouth and tongue.

Singing is also recommended for preventing aspiration, as it helps strengthen the throat and abdominal muscles.

It also promotes saliva secretion, which helps maintain a healthy oral environment.

Give it a try while having fun!

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Nakajima Junko

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Northern Country Spring Exercises

Northern Country Spring Exercises

We would like to introduce an exercise set to the classic song “Kitaguni no Haru,” which most older adults are likely familiar with.

March in place during the intro, then raise and lower your hands, do open-and-close (grip-and-release) movements, and tap your hands, shoulders, and knees.

There are also twisting motions for the neck and torso, so be careful not to overexert yourself.

It’s a good idea to review the movements beforehand if it’s your first time.

When doing this as a recreation activity at a senior facility, giving prompts such as “Next is marching in place,” each time will make it more enjoyable.

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kojifumi

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Patakara Dance You Can Do While Seated

Patakara Ondo - Exercise Version

This song celebrates the expected benefits of the “Patakara Exercises,” sung to a festive ondo rhythm.

With hand movements that get the whole body engaged, aim for smooth mouth movements by clearly pronouncing the “pa-ta-ka-ra” lyrics.

The moves are very simple and focus on the upper body, so they can be done while seated in a chair.

Because the drumbeat makes the rhythm easy to feel, try to catch the beat while also focusing on clear pronunciation.

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kappamaki

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Let’s look up and walk with finger exercises

Finger exercise brain training with “Ue o Muite Arukō” @cuore-libero

The song ‘Ue o Muite Arukou’ is a famous classic by Kyu Sakamoto.

It remains a beloved piece even today.

The familiar melody is wonderful, and the uplifting lyrics are lovely too.

This time, let’s do the Goo-Choki-Pa exercise while singing this song.

It’s an exercise where you have fun making rock-paper-scissors shapes with your left and right hands.

Doing it to such a soothing tune feels calming, doesn’t it? The tempo is relaxed, so it should be easy for older adults to keep the rhythm.

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Nanaka

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Patakara exercises in a spring brook

Understand Activity Care in 3 Minutes Vol. 8 [Singing, Oral Care, Exercise] Let’s do exercises while singing “Spring Stream”! 🎵

We’d like to introduce the Patakara exercise that you do while singing.

By pronouncing “pa,” “ta,” “ka,” and “ra,” the Patakara exercise helps train the muscles around the mouth and the tongue.

Some facilities have already incorporated it into their daily exercise routines.

Using a familiar song for older adults, such as “Spring Brook,” makes it easier for them to engage in the exercise.

“Spring Brook” has a gentle melody, making it especially suitable.

Choosing songs that reflect the season can also help older adults feel the change of seasons.

Why not try adding it to your usual exercise routine?

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Nakajima Junko

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