Did you know that inactivity is one of the most important factors in reducing the quality of life in old age? Unfortunately, many seniors avoid sports activities due to fear of injury or lack of awareness. Health-related exercise therapy is an effective way to improve physical and mental health. One of these exercises is small ball exercises for seniors. Research has shown that senior exercise such as power plate exercises for seniors can significantly reduce the risk of cardiovascular disease and increase balance, flexibility and muscle strength.
Stretching exercises with a ball can strengthen the muscles of older people. Therefore, physiotherapists have been using balls for years to strengthen muscles and increase stability and balance for the person being treated. In the rest of this article from humanhealthmag, we will learn about the sports that are performed with Platts balls and small balls.
Benefits of Small Ball Exercises for Seniors
Based on what the world of sports has proven to us, doing exercise like small ball exercises for seniors and using a diet leads to fat loss and muscle gain. In addition, exercise has a great impact on the health of people, especially the elderly. So if you are looking to achieve these goals, training with a ball is a good choice for you.
Your goal in training with a ball is to be able to strengthen your muscles. Also, increase your body’s aerobic capacity and improve your body’s strength to perform daily tasks and other sports. If you can do your daily exercises such as Swedish swimming, squats and planks in a combined way with a ball, more pressure will be put on your muscles. As a result, the muscles will be strengthened more than before. Also, training with a ball will help you in the post-exercise period and in times when you need to recover from an injury.
Some Simple Small Ball Exercises for Seniors
In this section, we introduce some of the best and easiest small ball exercises for seniors. Pilates movements with a small ball include:
Exercise one
We get into a table or on all fours position so that the hands are perpendicular to the shoulders and the thighs are perpendicular to the pelvis. We maintain the center of the body and place the head in line with the spine. We place the ball behind the knee of one leg and apply pressure to the ball with the back of the thigh and calf. Preferably, the toe should be flexed. Be careful not to change the angle of the knee while performing the movement.
Inhale and exhale, slowly lift the leg from the hip joint and stretch the sole of the foot towards the ceiling. When returning to the starting position, first inhale and exhale, lower the thigh and place it perpendicular to the pelvis. Do the movement 10 times and return to the starting position. Do the movement with the other leg in the same way.
Exercise two
We get into a table or on all fours position so that the hands are perpendicular to the shoulders and the thighs are perpendicular to the pelvis. We maintain the center of the body and place the head in line with the spine. We place the ball behind the knee of one leg and apply pressure on the ball with the back of the thigh and calf. Preferably, the toe should be flexed. Be careful not to change the angle of the knee during the movement.
Inhale and, while exhaling, slowly move the leg from the hip joint to the side and move the leg away from the knee of the fixed leg. Be careful not to rotate the pelvis and maintain the center of the body completely. When returning to the initial position, first inhale and, with an exhale, lower the thigh and place the knee near the knee of the fixed leg. Do the movement 10 times and return to the initial position.
Exercise Three
We get into a prostration position, with the toes flat on the floor and the buttocks resting on the heels of the feet. We place the palms on the ball, maintain the center of the body, and very slowly, with concentration and balance, tilt the pelvis forward. This movement is suitable for strengthening the abdominal muscles and controlling the center of the body and flexibility of the spine.
Exercise Four
Lie on the mat on your stomach with your body fully extended and your toes pointed. Place the ball under your chest (be careful not to place the ball under your stomach and put pressure on this area). Place your hands next to your ears and your elbows are fully open. Inhale slowly and as you exhale, move your vertebrae apart, tilt your forehead toward the ground, and round your back.
Then inhale and as you exhale, move your forehead away from the ground and bring your vertebrae together. Repeat the movement 10 times and at the end, perform the prostration. Maintain your balance and centering of your body throughout the movement.
Types Of Exercises With Small Balls
In general, small ball exercises for seniors have many benefits for these people. Also, exercising with a small ball or medicine ball is an effective way to strengthen the muscles of the body and increase strength and flexibility. This exercise ball is capable of performing various exercises. People interested in fitness can exercise with this ball in various ways and strengthen their muscles, including the muscles of the arms, shoulders, back muscles, core muscles and other muscles. Some exercises performed with the ball include:
- Ball Throw: In this exercise, you pick up a ball and throw it up from behind your head. In addition to strengthening your arm and shoulder muscles, this exercise also strengthens your core muscles (such as your abs). Start by holding the ball in your hands and with your feet shoulder-width apart, swing your wrists back and then throw the ball up. Try to keep the pressure on your arms as you throw. Slowly and controlledly bring the ball back behind your head and repeat.
- Ball Wall Throw: In this exercise, you hold a ball in your hands and then throw it against a wall. This exercise is effective for strengthening the muscles of the upper and lower body and increases the strength of muscles such as the shoulders, back, arms and legs. To do this exercise, stand facing a wall and hold the ball in your hands at the height of your head. Then, using the strength of your body muscles, throw the ball quickly against the wall. After hitting the wall, the ball will come back to you and you have to catch it and repeat the exercise.
- Biceps and Press with a Ball: Training with a ball with this training method increases the strength and muscle volume in the biceps, shoulders and large back muscles. To perform the exercise with a ball, you can sit or stand. Hold the ball at your side with your right hand. Focus on the ball so that it does not drop from your hand. Then perform the biceps movements upwards. At the highest point of your movement, raise your arm straight up by engaging the shoulder girdle. Lower the ball and then return your hand to the starting position.
Concluding Remarks
In general, small ball exercises for seniors are excellent exercises for these people and have many benefits for them. Elderly people can easily perform a variety of strength exercises at home using a ball and strengthen their muscles. In general, maintaining mobility and physical activity in old age plays a vital role in physical and mental health. By choosing the right exercises, seniors can benefit from the countless benefits of physical activity and improve their quality of life.
It is never too late to start exercising. By consulting a doctor or sports trainer and setting up a program tailored to your physical condition, you can take effective steps to maintain your health. Remember that starting gradually and adhering to a regular exercise program in the elderly is the key to success on the path to health and vitality.
Frequently Asked Questions
Can Ball Exercises Help Strengthen the Muscles for Older Adults?
Yes, ball exercises can help strengthen the muscles of the body. By using the ball in various exercises, you can strengthen the muscles of the upper and lower body, including the shoulders, back, arms, core (such as the abdominal muscles and back muscles), and legs.
Is Ball Training Good for Strength And Flexibility?
Yes, ball training can help increase strength and flexibility. By using the ball in various exercises, you can improve your muscle strength and also increase your body’s flexibility.
Do I Need Any Special Equipment To Do Ball Exercises?
The only equipment needed is a ball. You can choose the right ball based on your ability and level of training.