[Today's Recommendation] Gentle Health Exercises for Seniors

Hinamatsuri Exercise

Children’s Song “Happy Hinamatsuri” Exercise: Leg Exercise Edition — Simple seated sing-along exercises you can do in a chair. Perfect for senior facilities, day services, or at home! / For seniors / Health exercises / Care-prevention

Here’s an introduction to a seated exercise that’s perfect for March.

Let’s move our legs and arms to the tune of the children’s song “Ureshii Hinamatsuri.” This exercise is expected to improve blood circulation and help reduce swelling.

Many older adults have probably heard or sung “Ureshii Hinamatsuri” at least once, right? Using a familiar song makes it easier to get started.

Some of the moves also match the imagery of the lyrics, which makes them easy to remember and helps the body move more naturally.

It’s fine to wait until you’re comfortable, but try doing the exercises while singing along.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

What shall we make with rock, scissors, paper?

What shall we make with rock, paper, scissors? ♪

The “Goo-Choki-Paa de Nani Tsukurou” exercise is a song that many older adults are familiar with.

Those with children may remember singing it to them often.

This hand-play song involves moving your body while singing, which provides good stimulation for the brain.

What’s more, just by combining rock, scissors, and paper in different ways, you can create many variations.

It’s a hand-play song enjoyed by a wide range of ages, from children to seniors, so it might be nice to try it together with your grandchildren.

expand_lessRaise the rankingexpand_morelower

Nanaka

Report a problem

Rock, paper, scissors with pumpkin

[TV Program Shimajiro no Wao!] Kodomo Challenge Halloween [With Rock-Paper-Scissors, Pumpkin] [Shimajiro Channel Official] Long Version

Goo-Choki-Pa Pumpkin is a recommended exercise for Halloween.

Dressing up in Halloween costumes while you dance will lift your spirits and make it even more fun.

Since the Goo-Choki-Pa movements are incorporated into various parts, it should help activate the brain.

You can do it standing or sitting, so please adjust it to your physical and mental condition.

The song used here is an upbeat track that I believe will also benefit the minds and bodies of older adults.

Let’s enjoy the Goo-Choki-Pa exercise along with the up-tempo music.

expand_lessRaise the rankingexpand_morelower

Nanaka

Report a problem

Soran-bushi exercise

Soran-bushi exercise

Many older adults may be familiar with the Soran Bushi, don’t you think? I’ve heard it’s sometimes performed at school sports days.

Just hearing the rhythm and calls of Soran Bushi can make you feel energized.

Let’s try some exercises to the spirited rhythm of Soran Bushi.

Move your body by extending your hands forward or raising them overhead like a banzai cheer.

It can be done while seated, so many older adults should be able to take part.

If it’s a song they know, older adults will likely enjoy doing the exercises comfortably.

Posture-improving exercises using a towel

[Important‼️ Kyphosis in older adults] Improve posture! Here are some simple exercises.

As we age, a forward-leaning posture—so-called hunching—tends to become more noticeable.

It’s said that hunching occurs as the back and chest muscles tighten over time.

When posture deteriorates, even just standing can be tiring, so exercises to correct posture are very effective! This routine uses a towel and simple movements, yet by continuing it you can expect improvements in posture.

All you do is hold a towel with both hands and move your arms forward and back, so it’s easy for older adults to try.

Why not incorporate it into activities at home or in senior care facilities?

expand_lessRaise the rankingexpand_morelower

miyabi

Report a problem

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.

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem

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!

expand_lessRaise the rankingexpand_morelower

Nakajima Junko

Report a problem