[For Seniors] Enjoyable While Seated! Ball Exercises and Recreation
Many senior care facilities include exercise in their recreation programs and daily routines.
Are your sessions ending up with the same or similar exercises every time? This time, we’d like to share ideas for “seated exercises using a ball.” Using a ball—something familiar to many older adults—may make it easier for those who are reluctant to participate to get involved.
Because the exercises are done while seated, they’re gentler on the body and can be done safely.
Rubber balls or balloons sold at 100-yen shops are fine as long as they’re an easy-to-grip size.
These activities help build muscle strength and coordination, and can also contribute to dementia prevention.
Please make good use of them during exercise time!
- [For Seniors] Exciting! Ball-Based Recreation
- [For Seniors] Fun Exercises You Can Do While Seated
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- Recommended for seniors! Fun circle-based recreational activities
- [For Seniors] Walking Training: Simple, Easy-to-Do Ideas
- [For Seniors] Leg and lower-back training: Fall prevention
- [For Seniors] Refresh Your Mood! Lively, Get-Moving Games
[For Seniors] Enjoy While Seated! Ball Exercises and Recreation (21–30)
Foot training using a ball
These are lower-body exercises performed while sitting in a chair using a ball.
A major advantage of using a ball is that it makes it easier to understand how to engage your muscles.
In the exercise where you hold the ball between your knees and slowly squeeze it, you can help improve bow legs (O-legs) and strengthen the pelvic muscles.
In the exercise where you place the ball on the front of your thigh from above and slowly lift your leg, it promotes pelvic stability and can also improve walking.
If you can’t apply enough force to compress the ball, it’s recommended to switch the ball for something with less rebound, such as a floor cushion, and perform the exercises.
Ball exercises
Let’s try some exercises you can do while sitting, using a ball! When you think of a ball, you might picture throwing or kicking it, but in ball-based exercises you hold the ball or place it somewhere on your body.
For simple movements, hold the ball with both hands and extend your arms or twist your torso.
You can also do these motions to a rhythm.
For leg exercises, gently roll the ball under your feet or squeeze it between your thighs while moving your legs.
Even if you’ve never been good at ball sports, these exercises can be done slowly and at your own pace—so give them a try!
[For Seniors] Enjoy While Seated! Ball Exercises and Recreation (31–40)
Ball-Picking Game
When April comes, the weather becomes mild and there are more pleasantly warm days, don’t you think? It’s also a time when it’s easier to move your body, so why not have some fun with a simple game? Here’s a ball-collecting game that uses lots of balls.
Roll many balls across a table toward older adults seated in chairs.
The seated participants holding containers will pick up the balls as they roll toward them.
Since it can be done while seated, it’s accessible for those who have difficulty standing or for older adults who use wheelchairs.
Seated balloon volleyball
It’s a simple rule: while seated, you bat the balloon back into the opponent’s court.
The fewer participants there are, the more area each person has to cover, so you’ll get a good amount of movement.
If large movements are difficult, it’s recommended to increase the number of participants or have helpers support the players.
If you set the boundary with the opponent’s court farther away, players will focus more on the power needed to return the balloon, which helps them pay attention not only to tracking moving objects but also to how they apply force.
Since it’s a game played while seated, it also leads to rotational movements of the body.
Easy-Peasy Balloon Volleyball
When you play balloon volleyball, you might sometimes hit it too hard and it flies off in an unexpected direction.
In those moments, attaching a string to the balloon so you can control it will help you keep the rally going longer.
It’s a simple tweak—just attach some plastic ribbon to the balloon and move it—but you’ll need to be thoughtful about how you guide it and how much force you use.
If you pull too hard on the string, the balloon’s movement can become restricted or it may fall faster, so be sure to apply gentle, controlled force.
Don’t drop it! Ball Drop Game
Here’s an idea for a ball drop game that’s thrilling and exciting.
You’ll need a wire net, a large number of colored balls, and some clothes-drying poles.
First, set up the wire net in a triangular shape and insert the poles across the middle area.
Once that’s done, place the balls on top, and you’re ready to play.
Then, take turns removing one pole at a time.
Be careful not to let the balls fall.
It could be fun to discuss together which pole might be safe to pull out before making your move.
Balloon basket
Let’s enjoy basketball using balloons.
Basketball often comes up as a topic on TV and in newspapers, doesn’t it? Many older adults are probably familiar with basketball.
Have the older adults sit in a circle on chairs and try to get balloons into a hoop hanging in the center.
You can also split them into left and right sides for a team game.
Some older adults may have enjoyed playing basketball in the past.
Reminiscing about those days could make it even more exciting.