Activities perfect for July for seniors: Introducing games and recreational options

Mount Fuji Calisthenics

[Elderly Care Exercise] Song Exercise Part 2: “Mount Fuji” [Sing-along exercises you can do while seated ♪ Perfect for exercises at day-service care facilities or for preventive care at home by Fukukuru]

Summer is also a season when the heat makes you not want to move your body.

However, moderate exercise is important for your health.

That’s why I’d like to introduce the “Fuji-no-Yama Exercises.” It’s a seated stretching routine set to the song “Fuji no Yama.” Try enjoying movements inspired by Mt.

Fuji—like reaching both hands up—while you do it.

Another appeal is that listening to the song can make you think of the “Summer Fuji.” Thanks to the music and the stretches, you’ll feel refreshed.

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yamamoto

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Beat the summer heat: chair exercises

Summer Fatigue Measures for Seniors: Japan’s August Chair Exercises by Gobō-sensei

When it’s hot, we tend to go outside less, but let’s keep our bodies moving moderately to prevent summer fatigue and maintain our health.

Here, we’ll introduce simple exercises you can do while seated.

After loosening up by rolling your shoulders and twisting your upper body, add in marching in place and lifting your knees to touch your hands.

Finally, move your body while vocalizing to also strengthen the muscles around your mouth.

Do these within a comfortable range in a cool indoor environment, and be sure to stay well hydrated.

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sasashina

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Heatstroke and summer fatigue prevention exercises

[10 minutes, 9 types] Build a healthy body with heatstroke and summer fatigue prevention exercises! Recommended for care facilities!

As July arrives, the heat really starts to set in.

Building physical stamina becomes important for preventing heatstroke.

With that in mind, here are some exercises you can do while seated.

Try making big circles with your shoulders and arms, and lifting both legs.

It’s also important to keep doing the exercises consistently.

Please make sure to exercise within a comfortable range for older adults.

Doing the exercises while speaking out loud may also help you refresh your mood.

In addition to exercise, remember that staying hydrated and getting enough sleep are also essential, so please keep those in mind.

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Nakajima Junko

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Summer children’s songs – sing-and-dance medley

Summer Children's Songs [Singing & Exercise Medley Vol. 1: 5 Picks] Rhythm Exercises for a Full-Body Workout You Can Do While Seated

Let’s try doing sing-along exercises with summer children’s songs like “Hamabe no Uta,” “Natsu wa Kinu,” and “Ware wa Umi no Ko.” Many older adults may have sung these songs during their school days or with their own children, don’t you think? Exercises based on familiar songs may be easier for seniors to take part in.

Accompanied by music, we’ll do movements such as raising arms and legs while seated in a chair, as well as clapping along.

Singing together while exercising can also be a refreshing change of pace for older adults.

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Nakajima Junko

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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 is a “Gu-Pa” exercise that stimulates the brain by moving your hands.

After relaxing your body with deep breathing and by loosely shaking your arms and legs, start the routine! When you extend your arms forward, open your hands (Pa); when you pull your arms in, make fists (Gu).

Alternate your left and right hands as you switch between Gu and Pa, incorporating various patterns to stimulate your brain.

Add movements like marching your feet while seated or opening and closing your elbows to turn it into a full-body workout.

It’s also recommended to switch movements in time with music.

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yuri

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Flutter kicks only! Core training you can do while doing something else

Core Training While Flutter Kicking [Senior Exercise TV]

This is a flutter-kick exercise you can do while relaxing in a chair or on a sofa, or even lying in bed! By moving your legs up and down in big motions, you can work not only your leg muscles but also your abs and back at the same time.

If you can’t move your legs up and down very much, your ankles might be stiff.

Interlace your fingers with your toes and make large circular motions with your ankles to loosen the muscles and tendons around them, then try the flutter kicks again—you should find it much easier to move.

Strengthen your core with this “while-doing-something-else” exercise that you can do while watching TV or chatting.

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yuri

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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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