Balance board exercise for seniors has become essential in today’s world, and this is as a result of multitudes of health issues plaguing the elders.
The population of elders mostly deal with several health issues, and one of the many issues is maintaining proper balance. A lot of underlying medical issues like Parkinson’s disease, Arthritis, Alzheimer’s, Sclerosis, and most of all, heart disease can be the reason why an older adult finds it hard to maintain balance.
Therefore, there is a need to help the elderly population regain their balance by putting them to a regime of exercise that will help them maintain balance.
There are various types of balance board exercises for seniors, and we will be talking about a few of them in this publication.
With the help of this balance board exercise, seniors can find it easy to regain or maintain their balance because of the high efficiency that comes with this type of exercise. The requirement for this exercise is simple, and the senior will stand with a single foot in the middle of the board.
The goal here is to ensure that the board maintains balance without wiggling while also not touching the ground. To get this done, the individual has to maintain an upright posture because failure to do this will result in problems with core muscle strength.
In the end, the individual will have been able to master how to stand straight on a single foot. Therefore, overall balancing will be standard.
Balancing and strength are both necessary for senior individuals as they continue to grow old, and with this particular board exercise, it will become easy to achieve all of these.
Strengthening the entire body is one of the first advantages of this board exercise as it allows you to enhance your core balance along the line.
To carry out your squat exercise on the board, you will have to maintain a standard athletic position by standing upright. Next is to gently squat down while making sure your thighs attain a parallel position to the ground. The catch to this is that the more you maintain this squat position, the more strength and balance you are giving to your lower back and thighs.
As you continue to maintain this position, you can switch things up by moving from the squat position to a squat extension position. With this position, you will have to pay attention to the straightening of your knees while raising your arms into an extended overhead position. By carrying out the squat to extension exercise, you will improve all of your core strength while also enhancing balance.
Improving core balance is another great benefit of a balance board for seniors. With the appropriate balance boards, seniors will have it easy to improve their abdominal muscle strength, leg strength, and many others.
To get this done, the senior individual will have to keep a staggered position that will allow you to place one foot closer to the front of your balance board. Next is to position the next leg close to the back of the board. Furthermore, when doing this, you are to ensure the board does not touch the ground.
The advantage of using a balance board is to prevent seniors from getting injured by improving their overall core strength. Since seniors are susceptible to knee and ankle injuries, the best advice is to make sure they use a balance board to strengthen areas of the body that are prone to these injuries.
Athletic Stance Balance
In the case a senior is just about to start using a balance board for exercise, the athletic stance balance is one of the best to start with. When using the balance board for athletic stance balance, the first thing to do will be to stand on the balance board with your knees bent slightly to allow for proper balance.
Your task is to ensure you keep up with the same position on the board and make sure the board also maintains its position. Next is to move slowly to one side while making sure the board does not touch the ground. Furthermore, you should carry out the same process for the next board side with a simple goal of maintaining your balance. Make sure to maintain your position by ensuring that your feet shoulder is width apart while also keeping your trunk erect.
Back Leg Raises
Carrying out this exercise on a balance board will help your lower back and your bottom region very strong. You should make an upright position, then move your right leg backward in a straight line, and be sure not to bend your knees. Maintain this same position for a single second then return your leg to the board. Proceed with this process for up to 15 times on each leg, and you will enhance your balance and strength.
Another great way to make use of your balance board is to carry out your push up exercise on the board. With the push-up exercise, you can simply enhance your upper body strength. Carrying out push-ups on a balance board helps to maintain balance and strength as you prevent the board from tilting to one side or the other. Also, by keeping the board from wobbling, you are enhancing the strength in your arms and upper body.
The shoulder rolls exercise is one of the simplest on this list as it can be done on a balance board or a plain floor. However, for the effectiveness of improving your balance, you should carry the exercise out on a balance board.
You can carry this exercise out by simply standing on a balance board while you roll your arms gently upward to the ceiling, and then you roll it gently back down. Also, you can roll the arms on a forward movement to your body. Do this back and forth for a specific time as you enhance your balance and strengthen your arm muscle.
Regardless of your age, as a senior, balance boards are fun and one of the best ways to maintain fitness. With all of the above balance board exercise for seniors, we believe you will find it fun and exciting to get back your balance and strength.