Getting healthy and staying healthy is a never-ending battle once you get past the age of 40. If your muscles have started to sag and the joints become stiff, exercise balls are a great way to exercise your body and work out any pain in your joints.
The exercise ball is a great tool to have in your home as a senior, as it offers many different exercises that help strengthen your body and provide an intense cardiovascular workout. Apart from losing weight and getting toned, exercise balls also help improve many aspects such as strength, balance, and coordination.
You should start with gentle exercise that won’t cause too much strain on your joints or muscles. If you’re just starting out with the safety exercise ball for seniors, then you can start with simple exercises that don’t require much muscle or joint strength. If you have been performing this type of exercise for a while, then it is time to increase the intensity and try more challenging exercises.
This article offers some of the best exercises that will work for different muscle groups, keeping you fit and active.
Table of Contents
Benefits of Ball Exercises for Seniors
Exercises that use this tool help you develop your body’s overall strength and endurance. You will also notice that they’re very beneficial for those who have joint problems as these exercises provide a lot of support for your joints. It gives you plenty of flexibility and also helps with proprioception which is the ability of your body to sense its position in space.
By working out on an exercise ball, you can strengthen your core muscles which is a powerful anti-aging tool that helps fight back the effects of aging. Many exercise balls are made of foam material which gives you excellent rebound and falls back when you’re resting on it. They also allow you to do all sorts of exercise that you couldn’t do on the soil.
Moreover, you will be able to do many exercises with the help of this tool without worrying about strains on any of your joints or muscles. It is very easy to use and anyone can learn how to use it.
Listed below are some of the best safety exercise balls for seniors, from which you can create a routine that works out the muscles that you want to. Start off with a warm-up and exercise on a daily basis.
6 Best Safety Exercise Ball for Seniors
If your aging body has started to feel a little wobbly, you should consider adding an exercise ball or two into your routine. The best thing about using an exercise ball is that it can be set up and used in any room and easy to transport without all the risk of damage.
An exercise ball workout for seniors that will begin to improve strength, balance, and coordination as you start performing simple exercises and gradually increase the intensity.
The Swiss ball, also known as a Rolfing ball, is a type of exercise mat that can be found in gyms. It has been extensively studied and proven to improve posture, the efficiency of movement, and increase mobility in the spine by gently strengthening posture muscles. In addition, it helps with grip strength because of its raised texture which provides resistance to the fingers during workout routines.
To perform the exercise, sit on the ball with your hips and knees at about a 90-degree angle. Keeping your back straight and upright, and just moving at your hips and pelvis, slide your hips forwards and then backward, repeat 20 times throughout the workout. Make sure, not lean, just do the movement at your hips.
Swiss Ball Hip Circles
These exercises are the most challenging of the Swiss ball exercises because they are done with your feet anchored to the floor. However, because of their difficulty, they are also effective at twisting your spine which will make you more flexible.
To perform this exercise, sit on the ball with your feet planted firmly on the floor. Maintain a straight posture, upright posture, and keep an eye on looking directly ahead. Slide your hips forward to perform a twist in your spine to start this exercise. Keep your knees slightly bent throughout this exercise. The amount of time you spend with your hip in each position will vary with the amount of resistance you are applying.
Swiss Ball – Knee Extension
This is another exercise that will help you gain strength in your spine. This exercise, similar to the Swiss Ball Hip Circles, requires balance and is known for its focus on working both the upper and lower body.
To perform this exercise, sit on the ball with your feet on the floor and your knees bent. Place your arms out to your side for balance. Without moving your hips or feet, lift one knee off of the mat and extend it straight outwards. Hold it there for a full 3 seconds before returning it to its original position. Repeat with another knee.
Swiss Ball – Prayer Core Plank
This exercise utilizes your core muscles to stabilize your spine, improving your posture. It is also used to help with balance and increase muscle strength.
To perform this exercise, kneel down in front of the ball and place your elbows on the ball in a prayer position. Then roll the ball out with your elbows where your body is at an angle tucking in your bottom, and hold it. Beginners may find this exercise difficult as it requires a lot of focus and balance.
Swiss Ball – Crunches
This is a very common exercise used to strengthen the abs. However, it is often not done correctly which will make your workout ineffective. To perform this exercise, sit on top of the Swiss ball with your knees bent and feet planted firmly on the floor. Keeping your shoulders down, lift your upper body up by moving your hips back and forth (towards each other).
Once you begin to feel comfortable with the movement, tighten up your stomach muscles slightly for added resistance. To perform this exercise, it is on the swiss ball with your hips and knees at about a 90-degree angle. Roll your hips forward onto the ball. Place your hands behind your neck or across your chest, and lean back. You can move your hips up and down as you go, but the motion should be small and controlled. Hold this position for a few seconds, and return to the starting point.
Swiss Ball – Bridge
The bridge is an exercise that requires the use of your entire body. The bridge is perfect for people with back injuries. This exercise will help strengthen your spine, which will increase your stability and flexibility.
To perform this exercise, begin by lying down with your back on the ground, and placing a swiss ball underneath your legs. Then starting with your hips and knees slightly bent, push down on the swiss ball with your feet lifting your hips off the ground into a straight line with your body. Slowly come back down.
A safety exercise ball is a great tool for anyone who wants to improve their core strength, flexibility, and spinal health. The exercises that we’ve discussed today may seem simple and easy to do. However, they require a lot of effort and energy. When doing these exercises, it’s important to be careful and attentive so you do not cause any harm to yourself. Please consult your physician before starting any exercise program.
Before you start the exercises, make sure you are warmed up thoroughly, this means fifteen minutes on the mat or five minutes on the ball. It is important to warm up before starting any exercise routine.
- Do not perform these exercises with shortness of breath because this will put unnecessary strain on your body.
- Do not suffer through any form of pain during these exercises because it only reduces your range of motion and may cause you to stop prematurely.
- Start slowly and build up to more difficult exercises. Do not practice the more complex exercises until you have mastered the basics.
- Always wear shoes when practicing with a Swiss ball. You can wear heels or pumps, but it is best that you wear something with a heel because you have less traction when on an unstable surface such as an exercise ball.
If the exercise becomes too easy for you, once your body gets used to it, increase your time in each movement. If doing a certain movement hurts your back, take a long break from doing it. In addition, make sure you are breathing properly.
If you find the exercises too difficult, make sure your hips are pressing against the ball and not sliding forward. The exercise will be very hard if your hips are shifting during the movement. Plan to increase time on this exercise as you become more accustomed to it.
In general, if you have any lower back pain during the exercise, it is recommended to take a break from doing the exercises. Most of the gyms today have Swiss balls, and if you feel these exercises are too easy for you, then buy one from a sports equipment store.
Is the exercise ball safe for seniors?
The exercise ball is sturdy and durable and can withstand daily use by seniors. It is important to keep the exercise ball free of rust and dirt so it does not damage other items in the senior’s home or yard. The senior should also be careful not to drop the ball on their foot while standing on it.
Why use an exercise ball?
For seniors who are recovering from injuries, the exercise ball can increase their mobility, strength, and stamina. It can also help seniors improve their posture.
How do seniors use the exercise ball?
The exercise ball can help seniors improve balance, muscle strength, and posture. The exercise ball can also be used to work on core muscles. Seniors can stabilize themselves by sitting or kneeling on the floor while using their arms to maintain the position of the ball by holding onto it or against a doorway or wall for support.
Is the exercise ball comfortable to use?
Yes, seniors will find that the exercise ball is very comfortable with the right amount of firmness.
How can seniors clean an exercise ball?
The exercise ball should be cleaned regularly with a mild soap and water solution. It also needs to be dried well, but it is important to air dry it slowly to avoid damage from the heat. It is best to wipe the ball dry with a soft cloth instead of a paper towel. The exercise ball should not be put into a machine that washes clothes.