If you have been reading our previous articles, you should be well-aware of how important strength and conditioning are, specifically from the core stability exercises for seniors article. We have shed light on how such exercises can improve mobility and balance, which potentially reduces fall and injury risk (1,2). In addition to this, many relevant exercises can be observed on the Balance ball, also known as the “Swiss Ball” or “Yoga ball”. The balance ball is a vinyl inflated spherical object, which was first established in 1963 by an Italian plastic manufacturer called Aquilino Costano and has become world-renowned in modern exercise settings(3). The balance ball is a great revelation to create a variety of beginner-friendly to more advanced exercises for seniors and this article is dedicated to highlighting vital information in its regards.
A specific Balance Ball can be selected based on height (cm) of the person as given below:
| Balance Ball Diameter | Height (cm) of the Person |
| 45 cm | 152.4 cm |
| 55 cm | 155 - 176 cm |
| 65 cm | 179 - 188 cm |
| 75cm | 192 - 204 cm |
| 85 cm | 207 + cm |
Instructions: Sit upright on top of the balance ball and brace the core, while hands resting on the thighs, and plant the feet flat at shoulder width.
Duration: Sit and hold your position as long as possible with as many sets that would fit into a 10-minute time frame, with the caveat that good form is maintained.
Rest: The rest between sets could vary from person to person, but rest as much as required
Outcome: This exercise will engage and strengthen the core stability and lower extremity muscle, subsequently improving balance.
Instructions: Position the top of the balance ball in the middle of your upper back, with the feet flat at shoulder width. Extend the hips to get into a lying position, place your hands on the hips, and brace the core to remain in a static position.
Duration: Sit and hold your position as long as possible with as many sets that would fit into a 10-minute time frame, with the caveat that good form is maintained.
Rest: The rest between sets could vary from person to person, but rest as much as required.
Outcome: This exercise will engage and strengthen the core stability and muscle of the legs, subsequently improving balance.
Instructions: Similar to exercise 2, get into a supine position, extend the hips for an anterior pelvic tilt, and flex back into the initial position.
Sets: 2-3 sets
Repetition per set: 15-20
Rest: The rest between sets could vary from person to person, but rest as much as required.
Outcome: This exercise will engage and strengthen the core, legs, and glutes greatly.
Instructions: Similar to exercise 1, get into a seated position and focus on pressing from the front of the foot, while simultaneously extending the knees and hips to stand up (in short, do the proper form of sitting to standing position) and then make the intention of a shoulder press, followed by retracting into the initial seated position. Make sure that the balance ball is against a wall so that it does not move out to avoid fall. To make this exercise more advance, you can hold a light object while pressing i.e. a book, a 1kg dumbbell, a water bottle, etc.
Sets: 2-3 sets
Repetition per set: As many reps as possible with the caveat that good form and posture are maintained.
Rest: The rest between sets could vary from person to person, but rest as much as required.
Outcome: This is a great exercise that engages almost all the muscles of the body. This exercise can be very useful in the everyday setting, for example, you may be required to stand up and place an object on top of a shelf.
Instructions: Place your foot and shins close together on top of the balance ball, simultaneously place the hands on the floor in a shoulder-width (press-up position) brace the core to ensure the spine is straight (avoid curvature), bend at the elbows, and perform press-ups.
Sets: 2-3 sets
Repetition per set: As many reps as possible with the caveat that good form and posture are maintained.
Rest: The rest between sets could vary from person to person, but rest as much as required.
Outcome: This is a great exercise that engages almost all the muscles of the body with a greater focus on the trunk. This exercise could be practical in the real-life setting where you are required to get up off the floor.
Instructions: Place the balance ball against the wall and plant the middle of the lower back into the ball, brace the core to ensure spinal neutrality. Shift your weight into your back of your foot, followed by bending at the knees and hips and forming as if you are going to sit down. It’s expected that the ball will roll up to the upper back while you are descending. After descending into a 90-degree position, immediately get back into a standing position by pressing from the front of the foot and straightening the knees and hips.
Sets:2-3 sets
Repetition per set:15-20
Rest: The rest between sets could vary from person to person, but rest as much as required.
Outcome: This is a great exercise that engages almost all the muscles of the body with a greater focus on the legs. This is another exercise that can translate into everyday activities like standing up.
In conclusion, the balance ball is an incredible tool to observe a variety of exercises to engage the muscles of the whole body. The example exercises listed above can improve core stability, balance, and mobility in seniors. Not to mention, these exercises will be translated into everyday activities for adequate functional performance and preventing common injuries related to aging. It is important to perform the exercise under supervision, especially at the first instance, to avoid injury.
Disclaimer: all of the information within this article is for educational purposes and is NOT intended as a personalized exercise prescription. No one can be held liable under the circumstances of damages, reparation, or monetary losses as a result of the information.
