[Today's Recommendation] Gentle Health Exercises for Seniors

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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Spring Song Exercise

[Singing Brain-Training Exercises] For Seniors, Simple, Preventive Care, Care Facility Recreation, Health Exercises

When we listen to songs like “Haru no Ogawa” and “Sakura Sakura,” we picture the warm, sunny weather of spring.

Let’s try doing some exercises to these spring songs.

As you sing, clap your hands and lift your legs.

Many children’s songs are likely familiar to older adults, too.

It’s said that recalling and singing the lyrics of songs you know can also serve as a workout for the brain.

For older adults who find it difficult to move their legs, just the hand motions are perfectly fine.

Please participate within the range you can manage.

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Nakajima Junko

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Aiube exercises while singing

AIUEBE mouth exercise (Aoba Family Dental version)

Here is an introduction to the “Ai-U-Be Exercise,” which comes with lyrics and hand movements.

The Ai-U-Be Exercise is designed to improve breathing from mouth breathing to nasal breathing.

You can do it while seated and practically anywhere, so many senior care facilities may have adopted it.

By switching to nasal breathing, germs can be trapped in the nose, and moistened air can be sent into the body.

Repeating a set—such as 10 repetitions—several times helps strengthen the tongue and enables the mouth to stay closed.

For older adults, an exercise that includes simple lyrics and hand choreography makes it easier to try several times to music.

The movements can be done while seated, helping to move the body and promote overall blood circulation.

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Nakajima Junko

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Autumn Song Calisthenics

[Singing Exercise] Seniors • Recreation • Brain Training • Health Exercise • Preventive Care — 30 Minutes of Autumn Songs

Autumn is the season when it starts to feel chilly, isn’t it? It’s also a time when older adults may feel reluctant to move their bodies.

So how about trying a singing exercise with an autumn theme? If it’s a seated singing exercise, even seniors who find standing difficult can participate.

Autumn songs include pieces like “Tsuki” (The Moon) and “Donguri Korokoro” (Acorns Rolling).

By singing them during exercise, older adults can also get a sense of the season’s atmosphere.

In addition, exercising while singing can help activate the brain and relieve stress.

If you’d like, please use this as a reference and give it a try.

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Nakajima Junko

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Ashi-fumi A-I-U-Be exercises

Healthy Longevity: “Ai-U-Be ~ Stepping” #shorts #healthyLongevity #healthExercise #forSeniors #carePrevention #preventiveExercise #preventiveGymnastics #brainTrainingExercise #fallPrevention #dementiaPrevention #healthyLifestyle #NijiiroVideos

Let’s do “marching in place” while practicing the “Ai-U-Be” mouth exercise.

This routine is recommended for older adults who are already comfortable moving their mouths into “A” and “I” shapes with the Ai-U-Be exercise.

By adding marching, you can also strengthen the iliopsoas at the hip and the abdominal muscles.

It can even help train the gluteal muscles.

This supports balance in older adults and helps prevent falls.

The key points are to move your mouth widely and stick out your tongue when vocalizing.

Exaggerating the movements a bit more than you would in normal conversation—within your comfortable range—can enhance the benefits.

Please make good use of this exercise.

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Nakajima Junko

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Seated Leg Vitality Exercises

Seated Leg Vitality Exercises

This exercise is a leg workout you can do while sitting.

It’s recommended not only for older adults but also for anyone who spends a lot of time seated.

As we get older, it becomes harder to lift our legs, doesn’t it? Injuries from falls among seniors might be closer to home than we think.

This routine is very simple and provides a moderate amount of activity.

Why not try it and work toward a body that’s less prone to injury?

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konii

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Song Exercise

Singing Brain-Training Exercise for Seniors: Day Service, Simple Health Exercises

This song exercise features only songs recommended for winter.

Snow, Campfire, and North Wind Boy Kantarō—aren’t they all nostalgic tunes you heard as a child? Here we introduce a Goo-Choki-Paa exercise you can do while singing these popular children’s songs.

It can be done seated, so it’s reassuring from a safety standpoint for older adults.

Since many movements involve using both the upper and lower body, it helps strengthen you both physically and mentally.

You can also express actions like opening and closing your hands with your fingertips, which should provide good stimulation for the brain.

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Nanaka

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