Even if it's snowing outside, keep your heart warm! Easy winter exercises that will put a smile on your face

Wednesday, December 17, 2025

Even if it's snowing outside, keep your heart warm! Easy winter exercises that will put a smile on your face

Snow was falling steadily in Hokuryu Town in December. However, when I opened the door to the Hokuryu Town Health Center on this day, I was greeted by a warm atmosphere and cheerful laughter that made me forget the cold outside.

A healthy lecture entitled "Easy Exercises You Can Do in Winter" was held on Monday, December 15th from 1:30pm to 3:00pm, sponsored by Hokuryu Town's Children and Lifestyle Support Division.

The lecturer was Shiraishi Aki, a sports instructor and Hokuryu Town Regional Revitalization Cooperation Volunteer who always brightens up our day with her energetic smile.

"We were worried about what would happen today in the snow, but 20 people showed up!"

Along with Professor Shiraishi's joyful voice, the venue was filled with warm applause. During the winter, when people tend to stay indoors, people want to "get some exercise together" and "see each other's faces and laugh together." This was the start of the event, which made us feel the strong "bonds" between the townspeople.

Purple balls connect the circle of laughter and health

This time, we'll use a soft purple exercise ball. We'll start by exercising our fingertips.

◉ Finger joints → Pelvic exercises → Spinal conditioning (upper body → core → lower body)

"Grip the ball tightly and pull!" Shiraishi-sensei shouted, and the children all looked serious as they controlled the ball.

"Don't squeeze it with all your everyday stress and hatred! It'll burst (laughs)."

Professor Shiraishi's humorous instruction had the audience in fits of laughter. He introduced a series of effective exercises that can be done while sitting, such as training the adductor muscles by placing a ball between the knees, and exercises to align the pelvis by placing the ball against the back.

It's not just about exercising. People look at each other and say, "That's tough," but smile. I think that this "time spent together" is the secret to maintaining good health in Hokuryu Town.

Grip tightly and train your knuckles

Push and stretch your upper body

Hold it between your knees for lower body training

Core training with a ball held between your waist

Lift your arms and train your side

Lower body training with leg raises held between the knees

Hip stretch

Training chip to strengthen the soles, heels, and toes

Refresh your mind and body with the chant "Shuu! Shuu!": Easy muscle training

Easy muscle training

Crunch

In the second half, we picked up the rhythm a bit and tried boxing exercises, including cross-body punches and kicks. Everyone was a bit hesitant at first, but once they got used to it, they were throwing punches with a good form, breathing sharply.

Crossbody punch!: Twist your upper body and punch crosswise

Crossbody kick punch: Diagonal punch and kick

"You all look so cool! You'll be competing in a martial arts match at the end of the year! (laughs)."

Seated skater: Spread one leg out to the side (toe forward) and twist your upper body while touching your supporting foot.

Seated Jacks: Jumping jacks with your arms overhead

Seated squats: Place your weight on your heels and squat while pulling your hips in

Leg lift: Pull your legs back without arching your back

Everyone looked embarrassed but proud at the praise from Shiraishi sensei. They felt the exhilaration of facing their own bodies and working up a sweat. And above all, the sense of unity of doing the same movements with their peers. The "spirit of harmony" united the entire venue as they rode the rhythm.

"Fitness Support" is being held at the Kaizen Center every Thursday!

Dr. Shiraishi conducts "Fitness Support" at the Kaizen Center every Thursday. His activities, which support regular exercise, are a source of vitality for Hokuryu Town.

If you want to enjoy a healthy life, please take advantage of our free events!

Fitness support now available!: Lesson schedule (held every Thursday)

Health comes from smiles and connections

At the end of the approximately 90-minute class, we went through the forward bending check again, which we had done at the beginning. Cheers erupted all around as participants felt their bodies loosen up and their flexibility improve.

"The most important thing is to keep going. Even if you're not alone, everyone is here."

As Dr. Shiraishi said, promoting health in Hokuryu is not a lonely endeavor. People talk to each other, laugh together, and build a healthy tomorrow. This warm community seemed to gently illuminate Hokuryu this winter.

Thank you to everyone who participated, and to Professor Shiraishi, for the wonderful, heartwarming time we had. I sincerely hope that you will all continue to spend this winter with smiles and good health.

With boundless love, gratitude, and prayers, we offer the Hokuryu Town Healthy Training Course, where participants move their bodies together in the same space, training with smiles and fun, in tune with the calls of bright and energetic instructor Shiraishi Aki.

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Exercise class "Learn easy exercises you can do in the winter!" Photos (93 photos) by exercise instructor Aki Shiraishi are here >>

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🖋️ Content planning, article writing, photo selection, and video creation: Ikuko Terauchi Photography, editing, and website management: Noboru Terauchi