[For Seniors] Let's Enjoy Exercising with a Towel!
Many nursing and care facilities incorporate simple exercises into their daily routine as a form of recreation.
Why not try adding the “towel exercises for seniors” we’re introducing this time?
With towel exercises, you can train the whole body—from the upper to the lower body—while remaining seated.
We’ve gathered exercises that are gentle and manageable for older adults.
It’s also easy to prepare since you can use towels already available at the facility.
By calling out rhythms or singing while exercising, the five senses are stimulated, which also supports brain training.
Please consider using “towel exercises” as a workout option for older adults!
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- [For Seniors] Recommended exercises to relieve constipation.
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- [For Seniors] Let's try customizing the usual Pa-Ta-Ka-Ra exercises!
[For Seniors] Let’s Have Fun Exercising with a Towel! (11–20)
Brain training! Towel rock-paper-scissors
Like the game “Hit-and-Cover Rock-Paper-Scissors,” this towel rock-paper-scissors trains your reflexes and your brain.
Spread a towel on the table and sit facing your opponent.
Play rock-paper-scissors; if you win, pull the towel toward yourself.
If you lose, hold the towel down firmly so it can’t be taken.
As the game heats up, people often mix up what to do with the towel when they win or lose, which in turn stimulates the brain even more.
Since it’s an exercise you do with someone else, it also encourages communication and lifts your mood!
Preventing falls with towel exercises
Have fun training! Here are some ideas for preventing falls with towel exercises.
Some of you may already be incorporating exercise into your daily routine.
This time, let’s try simple exercises using a face towel.
Moving your body might help refresh both your mind and body.
All you need is one face towel.
You can try these while seated and relaxed, so it’s easy to go at your own pace without overdoing it.
Give it a try and add it to your routine!
Towel exercise: leg pull-through
Here’s an idea for a towel exercise called “leg thread.” Try this to improve your seated stability.
All you need is one towel.
Hold one end of the towel in each hand and, while seated, thread your legs through the towel.
If maintaining balance while sitting is difficult, it’s helpful to lean against a wall or have someone support you.
As you get used to the movement, shorten your grip to increase the difficulty.
The key is to train enjoyably within a comfortable range without overdoing it!
Lower limb towel exercises
Learn from a certified health fitness instructor! Here are ideas for lower-limb towel exercises.
Try this training to help your feet move smoothly when walking.
All you need is a long face towel.
First, sit in a chair and fold the towel in half, then place the ends between your knees.
With both hands, pull the remaining part of the towel upward with strength.
Finally, as if lightly kicking a soccer ball, alternately move your lower legs from the knees down.
Try incorporating this into your daily routine.
Miyakumiyaku exercises with a towel
Improve your circulation! Here are some exercise ideas using a towel inspired by Myaku-Myaku.
Do you know the character Myaku-Myaku? It’s the official mascot created as the symbol of the Osaka-Kansai Expo.
Its distinctive shape and vivid red and blue colors are quite striking.
This time, playing on the name “Myaku-Myaku,” let’s try some exercises to get your blood flowing “myaku-myaku” (steadily).
All you need to prepare are two face towels.
Longer ones are preferable.
Number Exercise
Here’s a fun number exercise where you get to learn movements, too.
For 1, touch your head with both hands.
For 2, cross your hands in front of your chest.
For 3, clap your hands and move your body.
The moves and rules are simple, but since you have to think, you might get a little confused at first.
Until you get used to it, say the numbers clearly and keep a slow rhythm.
Once it becomes familiar, try adding combinations where you call out two numbers, or speed up the rhythm for a challenge.
Let’s make it something you can enjoy while you practice.
[For Seniors] Let’s Have Fun Exercising with a Towel! (21–30)
Patakara Towel Catch Exercise
@rizumicalgass The ultimate technique for a long, healthy life: the “Patakara Towel Catch” exercisePreventive Care ExercisesSmile ActivityDementia preventionBrain training exercises#SeniorActivities#RhythmicalGas#NijiiroVideoGrowing Together as Parent and Child
♪ Original Song – Rhythmic Gas – Rhythmic Gas
Here is an idea for doing the Patakara exercise using a towel.
The Patakara exercise involves pronouncing the four syllables “pa,” “ta,” “ka,” and “ra” to engage the muscles of the mouth and tongue, helping to train the functions used for eating and swallowing.
In this version, you step in place while gripping and releasing a towel in time with the Patakara sounds.
This exercise is expected to benefit not only oral functions but also the maintenance and improvement of lower-limb strength and the prevention of falls.
The action of grasping and releasing helps build the quick, reflexive gripping power needed to catch yourself if you start to fall, which in turn supports a healthy daily life.
It’s easy to do and highly recommended.
