The Ball’s Historic Journey in Exercise
Using balls for exercise is an ancient practice that has evolved over millennia. The Greeks, for example, utilized medicine balls made of animal bladders filled with sand or grain to improve strength and agility. These balls were often used in a game called “Episkyros,” which resembles modern-day basketball.
Types of Balls and Their Origins
Swiss Stability Ball: Originating in the 1960s in Switzerland, physical therapists initially used these balls to assist with rehabilitation.
Medicine Ball: The medicine ball’s history dates back to ancient Greece and has been used for strength training and rehabilitation.
Small Weighted Ball: A modern invention, these balls are filled with sand or water and are used for resistance training.
Slam Ball: A more robust version of the medicine ball designed for high-impact slamming exercises.
Soft Therapy Ball: Primarily used in physiotherapy, these balls are soft and filled with air to a varying degree to provide resistance.
In the 20th century, Swiss balls were integrated into rehabilitation programs to aid in the recovery of patients with spinal injuries. Today, they are ubiquitous in gyms and physiotherapy clinics.
The Merits of Ball Exercises For 55+ Adults:
Safety
Exercise balls are often made of burst-resistant material, providing a safe platform for various exercises, and the soft, cushioned surface is gentle on the joints, reducing the risk of injury. They come in numerous sizes for various body types and abilities (some even with sand inside to add stability, called ballast balls).
Convenience
Exercise balls are portable and can be deflated for easy storage, making them ideal for home use. They are also relatively inexpensive, providing a cost-effective exercise solution.
Exercise Variety
The versatility of exercise balls allows for a wide range of movements, from core stabilization exercises like planks to strength training exercises like wall squats.
Fun Factor
The playful nature of ball exercises can make your workout more enjoyable, thereby increasing adherence to exercise routines.
Balance and Coordination
Exercises like the Swiss ball plank or medicine ball slams require coordination and balance, which are crucial skills for seniors to maintain.
Now that we know where they came from and what they are, how do we use them?
*(this section is purely informative, always seek professional guidance when beginning any exercise program or trying a new exercise modality for the first time)
Swiss Stability Ball
Exercises and Instructions:
Wall Squats: Place the ball between your lower back and a wall with your feet about a step and a half in front of you. Lower into a squat/seated position, ensuring your knees don’t go past your toes or your hips below knee level. Perform 3 sets of 12.
Plank: Place your forearms on the ball, extend your legs back, elevate your body until you have a straight line from shoulders to hips to ankles, and hold a plank position. Aim for 30 seconds to a minute.
Seated Leg Lifts: Sit tall on the ball with your feet flat on the ground. Lift one leg at a time, holding for 5 seconds. Perform 3 sets of 10 for each leg. (great balance exercise)
Ball Pass: Lie on your back, holding the ball between your hands. Lift your legs and pass the ball from your hands to your feet. Lower both and then lift to pass the ball back to your hands. Perform 3 sets of 10.
Hip Thrusts: Sit on top of the ball and roll forward so that only your upper back is on the ball. Thrust your hips upward, squeezing your glutes at the top. Perform 3 sets of 12.
Benefits:
Core stabilization
Improved posture
Enhanced balance and coordination
Medicine Ball
Exercises and Instructions:
Ball Slams: Stand with feet shoulder-width apart. Lift the ball overhead and slam it down forcefully, catch, and repeat without pause or hesitation. Perform 3 sets of 10.
Russian Twists: Sit with a slight recline on the ground with knees bent, on the edge of a bench, or even a chair, holding the ball in front of you at shoulder level. SLOWLY rotate your torso, bringing the ball from one side to the other. Perform 3 sets of 16 (8 on each side).
Wall Balls: Stand facing a wall. Perform a squat and throw the ball against the wall as you rise. Catch it on the rebound and immediately repeat. Perform 3 sets of 12.
Lunges: Hold the ball at chest level. Step forward (or even better, reverse) into a lunge, keeping your back straight (shoulders over hips, over knees). Perform 3 sets of 10 for each leg.
Small-range crunch: Hold the ball with extended arms while performing a slow-motion crunch with a short pause at the top (never do full situps). Perform 3 sets of 12.
Benefits:
Builds explosive strength
Improves coordination
Enhances cardiovascular fitness
Small Weighted Ball
Exercises and Instructions:
Bicep Curls w/Grip strength: Hold the ball in one hand, squeeze tight, and perform a bicep curl. Perform 3 sets of 12 for each arm.
Tricep Extensions: Hold the ball overhead and lower it behind your head, keeping your elbows close to your ears, fully extend the elbows, and squeeze the tricep muscles (back of the upper arm). Perform 3 sets of 12.
Shoulder Press: Hold the ball in front of your shoulder and press it overhead. Perform 3 sets of 12.
Squats: Hold the ball in front of you at shoulder level while performing squats. Can also be combined with a shoulder press as you stand. Perform 3 sets of 12.
Lateral Raises: Hold the ball in one hand and lift your arm to the side until it’s parallel to the ground. Perform 3 sets of 12 for each arm.
Benefits:
Targeted muscle toning
Improved grip strength
Versatility in exercises
Slam Ball
Exercises and Instructions:
Overhead Slams: Hold the ball overhead and slam it to the ground forcefully. Perform 3 sets of 10.
Squat Throws: Perform a squat and throw the ball forward to a partner as you rise. Perform 3 sets of 10.
Burpees: Incorporate the ball into a burpee routine (slam –> push up–> lift–> upward toss–> repeat). Perform 3 sets of 10.
Mountain Climbers: Place your hands on the ball while performing mountain climbers. Perform 3 sets of 16 (8 each leg).
Push-ups: Perform push-ups with your hands on the ball. Perform 3 sets of 10.
Benefits:
High-intensity workout
Stress relief
Explosive strength development
Soft Therapy Ball
Exercises and Instructions:
Hand Squeeze: Hold the ball in your hand and squeeze for 5 seconds. Perform 3 sets of 10 for each hand.
Ankle Flexion: Place the ball under your foot and press down, flexing your ankle. Perform 3 sets of 10 for each foot.
Wrist Extensions: Hold the ball and extend your wrist upward. Perform 3 sets of 10 for each wrist.
Shoulder Circles Hold the ball in one hand and create large front-to-back and then back-to-front circles. Do one arm then the other. Perform 3 sets of 12 in each direction.
Calf Raises: One foot at a time, place the ball under the ball of your foot and raise your heels, focusing on your calf muscles (have a stable contact surface for support as this one can make you unstable). Perform 3 sets of 12.
Benefits:
Gentle on joints
Suitable for rehabilitation
Fine motor skills improvement
By incorporating exercise balls into your routine, you diversify your workout and make strides in enhancing your overall well-being while enjoying variety and opportunities for progressive challenges. Exercise balls offer a harmonious blend of safety, convenience, and efficacy, making them an invaluable asset in any senior’s fitness journey.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging