This exercise is good for everyone regardless of age, gender or disability. It consists of 8 exercises. It’s at a slow tempo so that you can do it in a standing or sitting position. By moving the body in a well-balanced manner, you improve blood circulation and strengthen the body muscles, especially of the back and legs. In addition, by stretching, you improve the flexibility. This exercise is good for maintaining a good posture.

Refer to かんぽ生命＜図解＞みんなの体操・立位, かんぽ生命＜図解＞みんなの体操・座位 and NHKみんなの体操の図解(立位・座位).

1. Exercise hands, arms and shoulders

Purpose: Gradually increase the movement from the peripheral part to the whole body.

Key Points:

• • Crunch your hands to fists completely, then open them up as wide as you can. Do not strain yourself too much.

  • Timing to the slow music, move slowly without stopping.

  • Breathe deeply. Do not hold the breath.

Benefits: Refresh both the body and spirit, prevent stiff shoulders.

2. Open chest widely

Purpose: Coordinating with the breathing, move the arms widely and slowly and stretch the chest.

Key Points:

• • Move the arms widely and stretch the whole body.

  • Relax. Do not strain the muscles excessively.

  • Coordinating with the breathing, move slowly.

Benefits: Improve the posture, prevent stiff shoulders, improve respiratory functions.

3. Shake upper body

Purpose: Enhance the blood circulation and improve the sense of rhythm.

Key Points:

• • Do the movement as if you are shaking whole body.

  • Bounce the elbows against the sides, but not excessively.

  • When you lean the upper body to the side, gradually shift the weight using the momentum.

  • Relax the shoulders and bounce the whole body to the rhythm.

Benefits: Loosen muscles throughout the body and improve the blood circulation, improve the function of internal organs, improve the sense of rhythm, stimulate the spinal column and enhance central nervous system function.

4. Exercise neck

Purpose: Stretch the muscles from the neck to the shoulders for improving the blood circulation.

Key Points:

• • Straighten the back, and moving slowly, give a good stretch.

  • Relax the shoulders. Do not move the shoulders when you move the neck.

  • Do not close the eyes.

Benefits: Taking tiredness from neck, prevent stiff shoulders, relax both the body and spirit, prevent excessive arch of the cervical vertebrae.

5. Bounce whole body, thrust a hand up

Purpose: Improve agility of the whole body.

Key Points:

• • Be aware of strength and weakness of the movement. Put strength on the movement of thrusting a hand upward.

  • Using the momentum of bending and stretching of the legs, do the movement with proper timing.

  • You may perform slowly according to your physical condition and physical strength.

Benefits: Improve agility, strengthen the side body muscles, improve the sense of rhythm.

6. Exercise back, waist and legs

Purpose: Reinforce back, waist and legs.

Key Points:

• • Since the exercise load is high, start slowly, such as stepping a foot out not too widely, until your body gets used to it.

  • When you lean forward sticking out the hands, tighten the back muscles and keep the chest stretched. Look at the fingertips.

  • Emphasize the flow. Move slowly without stopping.

  • Perform while maintaining good body balance and coordinating with breathing.

Benefits: Prevent lumbago, strengthen the muscles of legs, waist and back, supple the hip joints, improve the sense of balance, improve the posture.

7. Swing arms and bend and stretch legs

Purpose: Perform rhythmically and improve whole body blood circulation.

Key Points:

• • Swing the arms higher forward, move rhythmically.

  • Instead of stepping to the side, you may step back and forth or step in place.

  • Coordinating with light/lively music, perform joyfully.

Benefits: Loosen muscles throughout the body and improve the blood circulation, improve digestive functions, improve the sense of rhythm, refresh both the body and spirit.

8. Breathe deep

Purpose: Condition the breath and return to normal.

Key Points:

• • Move in a relaxed mood and breathe deeply.

  • Return to a normal mood from the exercise mood and relax both the body and spirit.

Benefits: Improve respiratory functions, relax both the body and spirit, taking tiredness away.