Senior Fitness

Exercise Equipment Offers Options For Seniors

A senior fitness training program for an older adult can include exercises to do at home or at the gym, using fitness mats, fitness balls, and resistance bands.

Different types of fitness balls can be used for a variety of exercises for seniors, but a large exercise ball is among the most versatile. This ball can be used for stretching, and it adds a stability challenge to strength training for seniors. Alternatively, the EggBall or FitBALL® Peanut are excellent options for exercise equipment for the elderly, because they provide more stability than a traditional fitness ball.

Try this basic fitness ball exercise, the seated march, using a fitness ball, EggBall, or FitBALL® Peanut:

-Start by sitting on a fitness ball with your feet flat on the floor.

-Pull the abs in and keep the spine straight as you start to march in place, lifting one foot off the floor at a time.

-March for 1-2 minutes.

-As you become more comfortable with sitting on the ball, lift your knees higher and alternate legs faster.

Senior Shoulder Strengthener

Resistance training for seniors is an important component of active aging. Strong muscles are less likely to get injured during activities of daily living, such as lifting groceries or pulling weeds.

Arm raises are a simple way to strengthen the shoulders, and they can be made easier or harder by using lighter or heavier weights.

If you are relatively new to strength training, start this exercise sitting in a chair, and use weights as light as 1 pound. If you are more advanced, sit on an aerobic ball, which is the same as a large fitness ball.

-Start sitting up straight, keeping your head in line with your shoulders.

-Hold a small hand weight in each hand, with your arms down by your sides, with palms facing in.

-Simultaneously raise both arms out to the sides, as close to shoulder height as possible. If you can’t raise your arms to shoulder height, go as far as you can, or use lighter weights.

-Slowly lower your arms back to your sides, so you can feel your shoulder muscles working.

-Repeat 8-10 times.

Senior Fitness Foursome

Senior physical fitness should include the same four fitness components that make up a complete exercise routine for other age groups. Senior fitness exercises can range from easy to extremely challenging, depending on the individual’s level of fitness. But regardless of fitness level, physical fitness for senior citizens should include:

-Stretching exercises: Stretching exercises will promote functional fitness and allow you to perform other types of exercises more comfortably.

-Strengthening exercises: Strength training exercises for seniors are important not only for maintaining muscle strength, but to help control weight and improve other chronic health problems.

-Balancing exercises: Balance training for seniors promotes coordination and helps reduce your risk of falling.

-Endurance exercises: Cardiovascular exercise, such as walking, running, or biking, promotes heart health, and it can help manage chronic conditions such as diabetes, high blood pressure, and high cholesterol.

If you are new to exercise, consult with a doctor and consider working with a personal trainer to develop a complete senior exercise program.

Introduce Balance Basics With A Balance Pad

Balance training for elderly persons can help reduce their risk of falls, and also help them perform activities of daily living more effectively. Balance training for seniors is less about an intense workout and more about developing core strength to promote balance. Balance pads are square pads with about 2 inches of depth, and they are ideal for introducing balance exercises to seniors, or to physical therapy patients.

One of the best basic balance exercises for the elderly is simply to stand on the balance pad. Depending on the physical condition of your older client, that may be enough. Another benefit to balance pads is that your older fitness clients can purchase their own, such as the AIREX Balance Pad, and do their balance exercises at home.

For the next level of intensity:

-Position the balance pad near a wall or some form of support.

-Stand on the balance pad.

-Raise one foot and attempt to balance on the other foot.

-Hold for a few seconds or up to 10 seconds if possible.

-Repeat with the other foot.

Balance Disc Offers Range Of Options For Stability Training

A balance disc is a heavy-duty plastic disc that adds a stability challenge to different types of exercises. Some discs are smooth on both sides, while others have one smooth side and one nubby side. Balance discs, such as the FitBALL® balance disc, can be used for balance training for seniors as well as for younger persons. Balance training promotes functional fitness for seniors, which helps them perform activities of daily living more effectively and comfortably.

The advantage of the balance disc is that it can be used for exercises that involve sitting, kneeling, or standing, to accommodate a range of fitness levels. For basic balance training, older persons can start by sitting on the balance disc while doing stretching exercises on the floor.

Advanced moves on a balance disc:

-Kneel on the disc and try to keep your balance.

-While kneeling, lift small hand weights.

-Advanced? Try standing on the balance disc (have a wall nearby for support as you get the hang of it). Try to stand on the disc for 10-20 seconds, increasing up to a minute.

Basic Balance Trio For Seniors

Exercises that focus on balance training for seniors are important for several reasons. One key benefit of these types of exercises for the elderly is that older exercisers who improve their flexibility, balance, and coordination can help reducing their risk of falling. Also, elderly persons who are functionally fit are better able to perform activities of daily living, such as bathing and dressing, even if they live in a nursing home or assisted living facility.

Try these three senior fitness exercises to introduce elderly persons to a fitness ball, such as the FitBALL® Exercise Ball.

-One: Start by sitting up straight on the ball with the feet flat on the floor.

-Two: Try making circles with the hips, circling several times to the right, and then changing direction and circling to the left.

-Three: Raise one foot off the floor, then lower down, and repeat with the other foot.

Place the hands on the ball for support and balance at first, then place the hands behind the head for a greater core muscle challenge.

Exercise Aids Elderly After Injury Or Illness

Sometimes senior physical fitness involves physical therapy as part of the recovery from an illness or surgery. Elderly exercise equipment that promotes circulation and flexibility and builds strength gradually can improve senior fitness and promote active aging.

Try using some of these physical therapy products as part of senior fitness exercises:

-Sensory balls: The pliable nubs on sensory balls can help break up the scar tissue that remains after an injury and promote circulation in older adults who may be new to exercise. Sensory balls such as the FitBALL® are available in 10 cm and 20 cm sizes, and the inflation can be adjusted as needed.

-Roller: Large inflatable cylinders, such as the Roller, are useful for stretching exercises, especially for the hips and iliotibial bands.

-Reflex roll: The FitBALL® reflex roll is a firm, 5-inch cylinder with pliable nubs similar to a sensory ball, and it can be used to promote circulation and relieve tension in tight spots.

Get Baby Boomers On The Ball For Core Fitness

A workout ball is a safe and effective way to introduce core strength exercises to baby boomer fitness enthusiasts who want to improve or preserve their fitness.

When considering senior fitness exercises using a workout ball, remember that there’s an option for every level of fitness. The fitness ball squat is a slightly more advanced exercise strengthens the core muscles and engages the legs.

-Start by facing away from a wall, with your feet shoulder-width apart.

-Place a workout ball between your lower back and the wall.

-Press into the ball with your back, and then step forward and lower down into a squat, keeping your knees in line with your ankles and your shoulders in line with your hips.

-Keep your thighs parallel to the floor.

-Hold the squat for a few seconds, and then roll the ball up the wall as you walk your legs back to a standing position.

-Repeat 8-12 times.

A Simple Back Stretch For Seniors

Stretching exercises are an important component of fitness for senior citizens, because maintaining flexibility helps maintain the ability to engage in other activities. A fitness ball is a useful piece of exercise equipment for senior citizens because it helps with stretching and it also promotes core muscle strength.

Try this simple back stretch on an exercise ball:

-Sit on the ball with your feet flat on the floor and place your hands behind your head.

-Take small steps forward, slowly allowing your back to roll onto the ball.

-Keep moving forward until your upper back is curved over the ball.

-For a more intense back stretch, extend your arms over your head. If that’s too much, keep your hands behind your head and your chin slightly tucked.

-Gradually roll back up to the starting position.

-Move slowly at first, so you can adjust to the feeling of the ball.

If you have back issues, check with a doctor before performing back stretches. This exercise is good to do at the end of a strength or endurance workout, when your muscles are warmed up.

Medicine Balls Benefit Baby Boomers

Strength exercises are an important part of a baby boomer exercise plan. Medicine balls can be useful exercise equipment for senior citizens because they build strength and promote core fitness.

Moves such as the Bench Sit and Stand are appropriate strength training exercises for seniors because they target multiple muscle groups and they can be adapted easily to different levels of fitness.

-Start by standing in front of a chair or bench.

-Contract your abs and sit, then stand up again immediately as soon as you feel the chair or bench.

-Try not to rock or use momentum in order to stand; engage your legs and abdominal muscles as much as possible.

-Make this exercise tougher by holding a small medicine ball in both hands and raising your arms straight out in front of you as you sit.

Note: Make sure that the chair or bench is positioned correctly behind you so that you don’t miss it and land on the floor.