Exercises for Older Adults

Exercises for Older Adults

Exercises with Foam Balls

Foam ball exercises

Foam balls may be purchased at the physical activity supply houses listed at the end of this chapter or at discount stores. Some participants prefer softball sized foam balls and others prefer volleyball sized foam balls. Therefore, a choice of each size should be supplied. These exercises may be performed while seated or while standing unless otherwise directed. Participants should master the activities while seated before attempting them in the standing position. Each exercise should be repeated 5-8 times.

Throwing and Catching

1) Toss the ball in the air with two hands then catch it with two hands. Throw the ball progressively higher as you improve (Fig. 9.9).

Fig. 9.9

2) Toss the ball in the air with one hand then catch it with the same hand Throw the ball progressively higher as you improve. Try it with the other hand.

3) Toss the ball in the air with one hand then catch it with the other hand. Throw the ball progressively higher as you improve. Try it with the other hand.

Rolling

1) Roll the ball with the fingertips of both hands down one leg and back up again, then down and back up the other leg (Fig. 9.10) then roll it the length of one arm (Fig. 9.11) and behind the head and then the length the other arm and then back.

Fig. 9.10 & 9.11

2) While seated in an armless chair, let the ball roll down the outstretched legs. Keep the legs together. Grasp the ball between the two feet then throw the ball up with the feet and then catch the ball with the hands.

3) While seated in an armless chair, bend over and place the ball on the floor. Using the fingertips, roll the ball around the feet which should be placed together on the floor. Reverse the direction, rolling the ball around the feet in the other direction. Next place the feet about 12-16 inches apart on the floor then roll the ball with the fingertips in a figure 8 pattern around the feet.

Hand exchanging

1) Exchange the ball from hand to hand while passing it behind the back.

2) Place the feet about shoulder width apart then pass the ball from one hand to the other while making a figure 8 pattern around the knees.

Squeezing the ball (perform 5-10 repetitions for each exercise)

1) While seated in an armless chair, place the ball between the two outstretched feet. Squeeze the ball firmly between the two feet (Fig. 9.12)

Fig. 9.12

2) Place the ball between the knees. Squeeze the ball firmly between the knees.

3) Place the ball between the elbow and the side of the body. Squeeze the ball by pressing the arm and elbow toward the body. Switch to the other arm and side.

4) Hold the ball between the two hands then press in on the ball with both hands (Fig. 9.13).

Fig. 9.13

5) Place the ball on one shoulder while lifting the elbow above the head. Press the head against the ball and toward the shoulder. Switch to the other side.

6) Place the ball under the chin and against the upper chest. Press down firmly with the chin towards the chest.

7) While seated in an armless chair, place the ball under the thigh of one leg. Firmly press down with the leg toward the seat of the chair. Repeat with the other leg.

8) While seated in an armless chair, place the ball between the back of the chair and the back. Press the ball firmly against the back of the chair with the back.

9) While seated in an armless chair, place the ball between the back of the chair and the back. Roll the back from side to side while keeping the ball against the back of the chair and your back.

10) While seated in an armless chair, place the ball on the floor. Place both feet on the ball and press down on the ball with both feet (Fig. 9.14).

Fig. 9.14

11) While seated in an armless chair, place the ball on the floor. Place both feet on the ball and press down on the ball with both feet by doing running steps on the ball.

12) While seated in an armless chair, place the ball on the floor in front of the body. Place one foot on the ball keeping the heel of the foot on the floor. Squeeze the ball to the floor with the toe of the foot. Repeat on the other side (Fig. 9.15).

Fig. 9.15

13) While seated in an armless chair, place the ball on the floor in front of the body. Place one foot on the ball keeping the toe of the foot on the floor. Squeeze the ball to the floor with the heel of the foot. Repeat on the other side.

14) Hold the ball in front of the body with both arms extended. Lift the arms above the head then bend the elbows bringing the ball behind the head while squeezing the ball slowly inward with both hands. Release the pressure on the ball and return the arms to the starting position. Repeat for 5-10 repetitions.

14) While seated in an armless chair, place the ball on one thigh. Place the palm of one hand on the top of the ball. Slowly press the palm of the hand against the ball and towards the thigh. Do the same exercise with the back of the hand pressing the ball to the thigh. Repeat with the other hand.

Resources

Scarves and foam balls are available from: Things from Bell

P.O. Box 206

Princeton, WI 54968

1-800-543-1458

Head, Neck & Shoulder warm-ups	Finger, Hand and Arm warm-ups	Torso warm-ups	Leg, Feet and Toes warm-ups
Resistance Exercises	Exercises with Scarves	Exercises with Foam Balls	Precautions

These exercises can be used to design exercise and dance programs. In no way do they represent the best or only ways to motivate older adults. You are strongly encouraged to seek other resources and to make whatever adaptations you find necessary. Before embarking on an exercise program you should consult with your physician.

These exercises and photos appeared in the book Reach
for It: A Handbook of Health, Exericse and Dance Activities for
Older Adults by David E. Corbin and Josie Metal-Corbin , published
by Eddie Bowers Publishing Company. The first edition was published
in 1983, the second in 1990 and the third in 1997.

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