Muscle mass can naturally decline as we get older which can lead to loss of overall strength, balance, and ultimately independence. This is why strength training is so important for seniors. Not only can strength training help prevent muscle mass decline, but it can also help increase bone density, and may even ward off chronic diseases such as heart disease and osteoporosis. This is where medicine ball workouts come in!
So why strength train with medicine balls? Medicine balls are effective strength training tools that can help provide resistance in a full-body workout. You’ll be able to target major muscle groups from your arms and legs to your core. Medicine balls can also help improve your coordination and are suitable for people of all ages and fitness levels. If you’re ready to start strengthening your muscles then check out these medicine ball workouts for seniors.
A quick tip: when choosing a medicine ball make sure it’s not too heavy that your movements are out of control. If you lose control by the end of the exercise, then that indicates the ball is too heavy. You want to ensure you can maintain slow, controlled movements throughout. Medicine balls are available in varying weights from 1-pound to 30-pounds so make sure you choose a suitable weight for your fitness level.
Strengthening your triceps is essential for building upper body strength. The tricep also helps with movement in your shoulders and elbows which is vital for daily activities.
To perform a tricep extension, you can stand or sit in a sturdy chair. Hold the medicine ball in both hands and lift the ball straight up overhead. Keep your arms straight and next to your ears.
Next slowly bend your elbows, bringing the ball behind your head until your elbows are at a 90-degree angle. Then, pull the ball back up without locking your elbows and then try to repeat for 10 repetitions. During this exercise, ensure your back is straight and your abs are engaged.