[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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- Recommended simple exercises for recreational activities for the elderly
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- For seniors: Enjoyable stick exercises. Easy workouts.
- For Seniors: Effective Recreation for Preventing Care Needs—Have Fun While Staying Healthy
- [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! (21–30)
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.
Slow aerobics to When the Saints Go Marching In
Aerobics—moving your body to music—can feel difficult for people who have trouble with movement.
This exercise adapts aerobics by slowing the tempo and using gentler motions, making it accessible for anyone.
Find a calmer rhythm than the original song and move your body as if buoyantly engaging your whole body.
Rather than trying to keep up with the music, it’s more important to use your entire body, so it may be best to proceed at a rhythm that suits the participants.
[For Seniors] Let’s Enjoy Exercise with a Towel! (31–40)
Rhythmic gymnastics with bean throwing
Bean-throwing is one of the major events in February, isn’t it? Depending on the region, some people throw peanuts or edamame, but in Japan, people have traditionally done bean-throwing on Setsubun in February.
So, we’d like to introduce a rhythm exercise perfect for February: a bean-throwing themed routine.
Move your body to the children’s song “Mamemaki.” Sit in a chair and, while singing, extend your hands and feet forward.
An exercise with a bean-throwing theme can help older adults connect with the current season.
Also, using a familiar song makes it easier for many seniors to join in.
Fall-prevention exercises to the tune of ‘The Highland Train Is Coming’
We will introduce fall-prevention exercises set to the song “Kogen Ressha wa Yuku” (The Highland Train is Coming).
Sit on a chair and slowly lift your toes and heels to move your feet.
When raising your legs so they are parallel to the floor, it’s best to use a stable, fixed chair to avoid falling backward.
Move your legs as if walking, and slowly move your arms along with them.
When bringing your feet and arms back, do so slowly.
Let’s move our bodies to an upbeat song, have fun, and keep smiling.
Rhythmic exercises with carp streamers
Do you know the “ikarano-nami” that appears in the children’s song Koinobori? One theory says that ikarano-nami refers to the wave-like pattern formed by the ridge tiles at the peak of a tiled roof.
When you listen to Koinobori, you can imagine the carp streamers swimming as the waves of clouds and the ikarano-nami overlap.
These days, it seems we don’t sing or hear the version of Koinobori that mentions ikarano-nami as often.
Some older people may find Koinobori nostalgic.
If you do exercises themed around carp streamers, you might be able to feel the season while you move.
Try moving your body to the song’s expansive tune and melody.
Lunge exercise
This exercise aims to strengthen the pelvic floor muscles by stepping forward and doing a gentle knee bend.
As long as you have a spot to step into, you can do it even in a small space, so it’s easy to incorporate into everyday moments.
Exhale as you step forward and bend slightly, then inhale as you return, repeating the movement while focusing on the muscles.
If you’re worried about balance, it’s recommended to hold onto a support.
In addition to strengthening the pelvic floor, it also seems helpful for loosening up the legs.
Pelvic floor exercises while lying down
Here’s a simple pelvic floor exercise you can do while lying down.
All you need is one towel—nothing else.
First, lie on your back and bend your knees.
Place a folded towel between your knees.
Keep your knees firmly together so the towel doesn’t fall.
Tighten as if closing your anus, slowly lift your hips while exhaling.
When lowering your hips, relax and inhale.
Just repeat this sequence.
Even a little every day is important—consistency matters.
If you feel any pain in your lower back, don’t push yourself; go at your own pace.
In conclusion
In nursing care facilities and similar settings, exercise and recreational activities can easily become routine.
Why not try towel exercises, which offer a wide variety of movements and make staying active fun? Exercise not only strengthens the body, but also stimulates daily life.
It helps support a vibrant lifestyle and can lead to improved quality of life.
Enjoy your exercise time while having fun!