7 Amazing Benefits of Bouncing on a Yoga Ball for Women Over 60

Over the years, I do believe that I have purchased and used almost every piece of fitness equipment on the market.

Some of these items were just one-hit wonders, used once and thrown in the closet, while others continue to be in my fitness arsenal.  

A yoga ball is definitely one of the items that I still love to use.  

It’s cheap and versatile, making it a great tool to take my exercise routine to the next level.    

I know bouncing on a yoga ball sounds kind of stupid, but come on, you gotta admit that it also sounds kinda fun!

It can make a mundane workout more bearable…. you know, like the dreaded ab workout!

Using a yoga ball can be beneficial for women of any fitness level.  

If you have trouble getting down on the floor or if balance is a problem, a yoga ball can be a lifesaver. It can make sitting or standing body weight exercises more challenging without increasing resistance.    

I use mine for ab workouts, lower and upper body exercises, and balance workouts.  

Using the stability ball, either sitting, standing, or lying on the floor, challenges your body due to core activation.  

By building your core muscles, your fitness level will continue to improve over time, which is beneficial for many different reasons.  

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me with yoga ball cropped

Potential Benefits of Bouncing on a Yoga Ball

A yoga ball, AKA a stability ball, therapy ball, exercise ball, Swiss ball, or balance ball, to name a few, is just a big rubber ball – but it can pack a big punch.  

Bouncing on a yoga ball is great for engaging your abdominal muscles to improve core strength, which can help improve your balance and posture and decrease low back pain.  

There are also less-talked-about positive effects from bouncing on an exercise ball, like improving your mood and decreasing your stress. 

But it can also give you a grueling kick butt workout!

Improved Balance and Coordination

As we age, our balance tends to go to hell.  

Sometimes, this is due to weakness, the natural aging process, inner ear issues, dehydration, or medications.  Bouncing on a yoga ball or standing on a balance ball will cause you to adjust your body often just to prevent you from falling off the damn thing.  

Balance balls, like the Buso ball, are basically half of a yoga ball that is flat on the bottom.

bosa ball

One would think that since it has a flat surface, it would be easier to balance on – WRONG! 

It’s still a very unstable surface, so you have to work hard and keep your core engaged to balance and stay on it.  

Many doctors and physical therapists recommend the Buso ball to patients with balance and coordination problems.

They can give you a great for a total body workout.  

READ MORE: Why Should Senior Citizens Perform Balance Exercises: Key Benefits For Healthy Aging | Simply Aging Healthy

Posture Perfection

Sitting on a yoga ball requires you to constantly engage the core muscles, which can help to improve your posture.

We’ve all seen our posture shift a bit as we’ve gotten older, usually due to decreased muscle strength and bone density. 

Bouncing on a yoga ball helps to counteract this by strengthening the core muscles and forcing our spine into proper alignment. 

It’s definitely something that I use to get good posture.  

stomach rolls on exercise ball

Low-Impact Cardio

A yoga ball also can be a great cardio exercise.

For some of us, high-impact aerobic exercises like running or jumping are not an option because they can be hard on the joints. 

But bouncing on a yoga ball can give you a low-impact way to get your heart rate up.

Not only is bouncing on a yoga ball easier on the joints, but it also helps to strengthen the heart muscle. 

This can help to decrease your risk of heart disease or other cardiovascular issues.

READ MORE: Endurance Exercises For Older Adults: Best Way To Stay Healthy And Active | Simply Aging Healthy

abdominal twist on stability ball

Releases Toxins

If you don’t drink enough water and exercise, your lymph system can clog up. 

The lymphatic system is an important part of your immune system, which protects you from inflammation and illness. 

Your lymph system’s main role is to balance your fluid levels while protecting you from infections, bacteria, and other potential issues.

By bouncing on a yoga ball, you are helping your lymphatic system’s function by releasing toxins in your body.

Boosting Circulation 

When you bounce on an exercise ball, your body is constantly moving and shifting, which helps to get the ol’ blood flowing throughout your body.

This can help to boost your circulation, which can improve your energy levels, brain function, and healing times. 

It can also help to reduce the risk of blood clots and other circulation-related problems.

Plus, it’s a fun way to get some exercise!

Stretching Your Way to Flexibility

Bouncing on a stability ball has definitely helped with my flexibility. 

The gentle bouncing motion stimulates the muscles and joints, making them more flexible. 

I also do stretching exercises while bouncing on the ball, which has helped with my range of motion.

I don’t know about you, but if I don’t do stretching exercises, my range of motion goes down the toilet, and I start walking like I’m 90!  

marches on stability ball flexibility on stability ball

Stress Reduction and Focus

When I’m feeling stressed or anxious, bouncing on my yoga ball helps me release tension and relax. 

The bouncing motion just helps me to zone out and focus on my breathing. 

It also requires some concentration and focus to remain on the ball, which helps me to stay present and mindful to improve my mental clarity.

It’s like a mini meditation session!

Using a Yoga Ball Instead of a Traditional Chair

A yoga ball is obviously a great choice in most fitness routines, but should you use it in place of a traditional chair?

I will admit that I did jump on the train with all of the people who were swapping out an office chair for an exercise ball.  

Because of the ball’s instability it really seemed like a great way to get in some extra core work during my normal eight-hour workday.

I started with a regular exercise ball, and when that didn’t work, I switched to an exercise ball chair. 

can an exercise ball help with constipation

However, it did not take me long to jump off that train – it was a disaster! 

The first thing that I noticed was that after an hour or so of sitting, I would be in a slumped position,  way more than I did in a regular chair.

This caused a lot of lower back pain by the end of the day, and my back muscles started to get weaker.  

Then, there was really no place to put my feet other than right in front of me.  After a few hours of that, my legs and hip flexors would get very tight.  

So, I gave up the ball and invested in a standing desk. This has been a game-changer for me.  

If you don’t like standing, ergonomic desk chairs may be a better option for you.

READ MORE:  The Benefits and Drawbacks of Sitting on a Stability Ball: Weighing Pros and Cons | livestrong

A Few of My Favorite Stability Ball Exercises

Standing Exercises:

  • Woodchoppers
  • ​Standing Twist

Sitting Exercises:

  • Sit-ups
  • Wall Squats

​Kneeling Exercises:

  • Ball Push Outs
  • Side Leg Lifts

Lying on Floor:

  • Dead Bug
  • Leg Lifts

Be sure to have the correct size ball for the exercise and your body form.

READ MORE: 3 Ways to Measure a Fitness Ball – wikiHow

Fun Factor: Enjoying Exercise Again

I can confidently say that bouncing on a yoga ball has brought the fun back into some of my fitness routines. 

The yoga ball provides a low-impact workout that doesn’t make the exercises feel like a chore.

When I’m using the exercise ball, it seems to make my workout feel less stressful.

Another benefit of bouncing on a yoga ball is that it engages your core muscles without putting too much strain on your back. 

This is especially important for women over 60 who may have weaker back muscles. 

And let’s not forget about the mental benefits of bouncing on a yoga ball. Exercise releases endorphins, which can improve your mood and reduce stress levels. 

Bouncing on a yoga ball takes this to the next level by adding an element of playfulness and fun. It’s hard to be in a bad mood when you’re bouncing around like a kid!

What is your favorite piece of workout equipment?

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