What benefits have swiss ball exercises for seniors? The Swiss ball, also known as the gym ball, was used in Switzerland in the early 1900s as a means of rehabilitation and treatment for patients with neurological disorders. Then, in the 1960s, this ball was used as a means of performing gymnastic exercises in Italy and then entered the gyms. Performing bodybuilding exercises on an unstable surface with this type of ball causes more muscles to be involved during the exercise. So that the more the ball is inflated, the more a person can challenge their muscles.
Also, using the Swiss ball increases the body’s flexibility. This ball can be used as a means of warming up before starting exercises. These balls are mostly used in aerobics, Pilates and yoga. As we said in the article small ball exercises for seniors, training with a ball is very beneficial for the elderly. If you want to learn about some useful exercises with a gym ball, don’t miss this article from humanhealthmag.
7 Benefits of Swiss Ball Exercises for Seniors
If bodybuilding exercises are done correctly and systematically with this ball, it can increase the effectiveness of the exercises several times. Some benefits of swiss ball exercises for seniors include:
- Improving the level of balance in the body
- Increasing the amount of calories consumed
- Further strengthening the core muscles, including the abdominal and back muscles
- Increasing the heart rate and breathing rate
- Increasing the amount of fat burning
- Usable for all age groups
- Usable in any place
Swiss Ball Sizing Guide
Balls come in several different sizes, with each color usually representing a specific size. The best way to choose the right ball for Swiss ball exercises for seniors is to sit on it, with your thighs parallel to the floor and your knees at a 90-degree angle. In general, the following classification can be considered for choosing the right ball:
- Size 45 cm for 152 cm or shorter
- Size 55 cm for 155 to 167 cm
- Size 65 cm for 170 to 185 cm
- Size 75 cm for 188 cm or taller
It is better for beginners to use less inflated balls and gradually increase the inflated ball. The more inflated the ball, the more it challenges the muscles.
Getting To Know 5 Swiss Ball Exercises for Seniors
These exercises can be done anywhere with a ball to strengthen the muscles of the entire body. Some of the easiest Swiss ball exercises for seniors include:
1- Single-Leg Squat
- Place one ankle on the ball
- Bend the other knee 90 degrees
- Make the thigh parallel to the floor
- Return to the starting position
- Swiss Ball
2- Calf Raise (Leg movement)
- Stick the ball to the wall
- Hold the ball with both hands
- Slowly rise onto your toes
- Return to the starting position
3- Full Squat
- Stick the ball to the wall
- Lean against the ball with your back
- Bend your knees 90 degrees
- Slowly move down
- Until your thighs are parallel to the floor
- Return to the starting position
4- Abdominal Strengthening Exercise
- Place the ball on a table.
- Lie down with your chest on the ball
- Place your hands on the table
- Move your legs up
- Return to the starting position
5- Bridge exercise
- Movement Lie on your back on the ball
- Bend your knees
- Straighten your back
- Return to the starting position
Types of Exercises with a Swiss Ball or Gym Ball
As we said in the above content, swiss ball exercises for seniors have many benefits. The Swiss ball can be used in yoga, Pilates, muscle stretching exercises, aerobics, bodybuilding, Pilates, gymnastics and other sports exercises. The gym ball is also used for pregnancy, massage, treatment programs for infants and physiotherapy. You can also use the gym ball for entertainment. In some cases, this ball is used as a comfortable seat at home.
By placing the ball in the curve of the waist, the highest tension can be applied to the muscles. You can also sleep on it and do abdominal movements. You can lie on the ball facing your stomach and use it for various exercises. You can place the gym ball under your elbow and strengthen your arm muscles with dumbbells. This ball can also be used to massage your muscles during long workouts and stretching exercises.
Ball squeezes are one of the most common contraction exercises. If you want to strengthen your arm or leg muscles, place the ball between your hands or feet and start squeezing the ball regularly. This exercise is exactly the opposite of the exercise done with exercise bands. The closer the ball is to your arm, the more pressure you will feel. It is recommended to use an exercise mat as a base when exercising with a gym ball.
5 Reasons for Seniors to do Swiss Ball Exercises
In this section, we will explain some reasons to do Swiss ball exercises for seniors. We will also explain the benefits of using a Swiss ball or gym ball as a chair. As you spend your time at a desk and on a chair while working or studying at home, using a Swiss ball as a place to sit has advantages that we will discuss below:
1- Proper and balanced spine position
- Since the Swiss ball is not stable in its position with its soft and springy state, using it as a chair causes the body to constantly try to maintain itself in a balanced position. This is the best way to properly position the spine. Your body tries to take a proper shape on this ball. This will increase the health of your spine and also reduce pressure on the back.
2- The factor that creates constant changes
- The Swiss ball causes you to constantly change your position and position, for example, to pick up the phone you have to bend at an angle of 45 degrees to the ground. This causes you to change your position and reduce chronic injuries caused by being in one position for too long.
3- Fitness
- Another advantage of using the Swiss ball as a chair to sit is that you can do simple exercises without getting up. If you used to sit on a chair for a minute or two and didn’t know what to do, now you can dedicate these short times to exercise and improve your health by using an exercise ball.
4- Improve balance and equilibrium in the body
- This is another very understandable thing, sitting on a ball that is not stable will cause your body to constantly try to be in a stable position. This will improve balance and equilibrium in your body. So that this will affect the control of your body’s muscles and as a result, your body’s movement control will be better.
5- Improve blood circulation
- Using a regular chair for a long time due to inactivity is a factor in reducing blood circulation, but using an exercise ball to sit on is a factor in increasing blood circulation in your entire body due to increased mobility.
Concluding Remarks
Swiss ball exercises for seniors are not only an exciting game and exercise, but they are also very beneficial for the physical health and muscle strengthening of the elderly. Using balance balls engages all the muscles in your body and in the shortest possible time, it will get you fit and strengthen your muscles. All you need to do is work on the principles and do your exercises at least three days a week.
Frequently Asked Questions
What Is a Swiss Ball?
Gym balls, also known by other names such as Swiss ball, aerobic ball, Pilates ball, and physioball, are balls that come in diameters ranging from 35 to 85 centimeters.
Does A Swiss Ball Increase Muscle Mass in Older People?
Swiss balls are lightweight and have an unstable surface, but if the ball is more inflated, more muscles are engaged and the type of exercise becomes more challenging.