We’d like to introduce some recommended exercises perfect for recreation at care facilities such as day service centers, or any place where seniors gather!
Many older adults find it difficult to move their legs and lower back freely, and standing can be a challenge.
However, if you avoid moving your body altogether, your mobility may decline further, increasing the risk of falls and becoming bedridden.
In this article, we’ve gathered simple exercises that seniors can do with ease.
Many of them can be done while seated, so be sure to try them with friends around you to help reduce a lack of physical activity!
Recommended easy exercises for senior recreation (1–10)
Exercise using beanbags
This is a recreational activity that combines beanbag play with rhythmic exercise.
While exercising the upper body, you move by circling a beanbag around your head, waist, legs, and other parts of the body.
In the exercise where you throw and catch the beanbag while playing rock-paper-scissors, using different movements with your left and right hands also provides brain training.
It’s recommended as a group recreation for nursing homes and day-service centers, where gathered seniors can form a circle and do it together.
Give this nostalgic beanbag exercise a try.
finger exercises
A simple finger exercise that lets you train your brain by moving your fingers to a rhythm.
As you count from 1 to 10, move your fingers at the same time.
Adjusting the tempo or changing the order in which you move your fingers also works your brain.
Try clapping your palms together as you count, or adding open-and-close (rock–paper–scissors-style) hand movements.
If you feel, “There’s too much to remember—it’s hard,” try incorporating it into your daily routine and learn it little by little.
Why not give this easy, seated recreation a try?
Stepping exercise
While seated in a chair, a simple exercise that even older adults can easily do is marching in place.
Swing your arms briskly and move your legs; adding vocalization also helps train the brain.
Of the three variations, the first is to march while reciting the Japanese syllabary (a-i-u-e-o …) in order.
By speaking slowly to the rhythm of your steps, you can also strengthen your facial muscles.
The second is to march while doing multiplication.
A key point is that you can easily adjust the difficulty just by changing the numbers.
The third is to march while completing prompts or themed tasks.
Try changing the difficulty and making variations to enjoy it as a fun recreational activity!
oral exercises
Oral exercises involve moving the muscles around the mouth, tongue, and lips to maintain the functions of eating and speaking.
Because they help loosen the muscles of the face and neck, they are recommended as a warm-up before meals.
Start with breathing in and out, and as you get used to it, gradually involve your whole body.
Exercise in a relaxed state to loosen the neck and shoulders.
When stretching the face, focus on making large movements to train the facial muscles.
Moving the lips and tongue while vocalizing can also serve as brain training.
“Antagata Dokosa” Exercises
This is an exercise you can do to the rhythm of the nursery rhyme “Antagata Dokosa.” It’s a recreational activity you can enjoy with friends at care facilities or day centers.
While singing, you tap your thighs while seated and swing your arms to move your body.
By adding steps and handclaps, you can challenge yourself with more active movements.
Stretching your body broadly helps relax muscle tension and can also alleviate a lack of exercise.
How about trying a brain-training workout that involves moving your hands and feet while singing?
‘Apple Song’ Exercises
Ringo no Uta, sung by Michiko Namiki, was a massive hit in Japan after the end of World War II.
Why not try singing or dancing along to its nostalgically charming kayōkyoku-style melody? You can move your arms while seated, or stand up and keep the beat with your feet.
Move your body to the lively rhythm together with friends at a care facility or day service.
When your movements sync up, you’ll feel a sense of purpose and accomplishment.
It’s also great to include in morning exercises or recreational activities.
stick exercises
Rod exercises using a handheld stick to help relieve lack of physical activity.
Because they can be done while seated, they’re perfect as recreation for older adults gathered at day-care or nursing facilities.
You can enjoy a variety of movements, such as stretching while holding the stick with both hands or twirling it with one hand.
It’s also recommended to do them to slow-tempo popular songs or enka, enjoying the singing as you go.
By moving your shoulders and arms broadly, you’ll work muscles you don’t usually use.
Try movements like sword techniques, shoulder tapping, and stirring a pot as well.