Stability ball exercises are workouts that use a large, inflatable ball to engage core muscles and improve balance and stability.
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The importance of exercise cannot be overstated enough, especially for senior citizens.
Incorporating a simple, yet effective exercise regime into one’s daily routine can go a long way toward ensuring a higher quality of life and improved physical as well as mental well-being. Exercises for core strength, leg strengthening exercise and stretching exercises do have their benefits, however, many hurdles impede the journey.
For senior citizens—who grapple with severe mobility, flexibility, and other functional disabilities—exercise is no easy feat.
So, does that mean seniors CANNOT exercise? Absolutely not!
For someone looking to stay spry as they age, stability ball exercises burst on the scene as a companion for life. These bouncy objects make exercise:
Trading your regular chair for a stability ball offers a great way to improve balance, flexibility, and strength without ever attempting a strenuous workout or hitting a gym. Besides, stability ball exercises for seniors are easy on the joints—a perfect solution for those who might be a little creaky in the knees.
Ready for a deep dive? Let’s discover some of the best ball exercises for seniors to help them maintain their overall well-being.
“Seniors can’t exercise,” said no one ever!
Let’s challenge this stereotype and embrace the power of fitness at any age. If you’re a senior, it’s time to make stability ball exercises for the elderly a staple of your fitness routine and watch yourself transform for the better.
These ball exercises for seniors are a type of full-body workout, ensuring that the elderly achieve their respective body goals as they squeeze, lift, pass, bounce, and throw the ball around.
Check out our list of the top seven stability ball exercises for seniors worth a shot.
Begin by holding the ball with both hands on one hip. Engage your core as you circle your arms outwards, forwards, and around, aiming to touch the opposite hip. Rotate your shoulders from side to side to maximize the stretch. Optionally, extend your arms overhead while circling for an added challenge.
Hold the ball securely in one hand. Execute a controlled clockwise rotation with your wrist, then switch to a counterclockwise motion. Maintain stability in your forearm and focus solely on moving the hand in a complete circle.
Sit comfortably on a chair, grasping the ball with one hand. Pass the ball behind your back to the opposite hand, and bring both arms forward to exchange the ball in front of your body. Stabilize your upper body throughout the exercise to minimize rocking motion. For an extra challenge, perform the circuit at the edge of the chair, with the ball traveling behind your back and the chair.
Place one foot atop the ball on the floor. Gently rotate your lower leg in a circular motion while exerting slight pressure on the ball. Focus on keeping the movement primarily in the knee joint to maintain stability in your hips and upper body.
Begin by positioning your hands on the top and bottom of the ball, maintaining bent elbows pointing to the side. Roll your hands over and around the ball in circular motions, focusing on keeping your shoulders down throughout to ensure proper form.
Start by wedging the ball in the bent elbow and proceeding to circle the elbow back behind your body, then repeat the motion forward. Be sure to keep your shoulders down and avoid twisting them during the movement, concentrating on engaging the targeted muscles in the elbow joint for optimal results.
This seated stability ball exercise enhances seniors’ flexibility and hip flexor strength. Start seated with feet flat on the floor, back straight. Lift one knee towards the chest, then switch sides. Progress slowly, aiming for 20 medium-paced reps per set, up to three sets. Focus on balance and controlled movement.
Stand facing a wall with the ball pressing against your chest. Putting your hands on the ball at chest level and with slow movements, push yourself off the wall and then return to the starting position. This modified push-up exercise increases strength in the chest and arms with extra hand support.
Put the ball under your calves and lie on your back. Slowly lift one leg to the ceiling, then lower it back down. This type of gentle exercise strengthens the legs and increases flexibility without putting a great strain on the joints.
Sit tall on the ball with feet hip-width apart and hands on hips. Tilt your pelvis forward, arching your lower back, then tilt it backward, rounding your lower back. This gentle movement helps improve pelvic stability and mobility, facilitating better balance and posture.
Fitness evades us as we reach a certain age.
However, with knowledge about what might work for one’s frail body, things can quickly turn around. Stability ball exercises for seniors are a game-changer, helping seniors exercise fun and engagingly and focus on fitness rather than their aches and pains.
If you want to improve your fitness regardless of age, try these ball exercises. You’ll love them!
Stability ball exercises are workouts that use a large, inflatable ball to engage core muscles and improve balance and stability.
Yes, stability ball exercises can be safe for seniors when done correctly and with proper supervision. It’s essential to start with simple exercises and gradually progress as strength and balance improve.
Yes, stability ball exercises can be safe for seniors when done correctly and with proper supervision. It’s essential to start with simple exercises and gradually progress as strength and balance improve.
Yes, stability ball exercises can be modified by using a smaller ball or performing exercises while seated. Seniors with mobility issues should consult with a fitness professional for personalized modifications.
Seniors can benefit from doing stability ball exercises 2-3 times per week, with a day of rest in between sessions. Start with 5-10 minutes of exercise and gradually increase duration and intensity as fitness improves.
