Have A BALL Making Fitness Fun!
Staying physically active is critical to staying healthy and
independent as we age. The more we move—the longer and
more comfortably we will be able to KEEP moving! Stay
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motivated by adding variety and FUN to your exercise.
Ask a friend to join you —and you’ll both benefit!!
Ball Exercises
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Abdominal Rotation —
From a standing or sitting
position, hold onto a ball.
Take a deep breath, as you
exhale turn your waist and
shoulders as far as you can
right. Inhale back to the
middle then repeat to the
left side.
With a Partner
Do the same as above while
standing back to back - turn
at the waist to pass the ball
Side to side.
Repeat 5-20x.
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Abdominal Crunch—Sit on the edge of a sturdy chair
with feet on ground. Sit up as tall as possible and reach
ball toward sky. Next tighten abdomen, exhale—keep
back straight and slide shoulders toward back of chair.
With a Partner, sit knee-to-knee, hips at edge of seat,
exhale and tighten abs as shoulders slide back, inhale and
pass ball to partner as you come forward. Repeat 10-15x
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Head-Shoulders-Knees, and Toes —
This childhood song is a great reminder to stretch your whole
body and increase circulation.
Touch ball to the corresponding word in song, Then draw a
huge circle for “eyes, ears,
mouth and nose” Repeat 4-6x,
switching directions of the circle
each time.
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mobile cellular emergency help for
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HELP AVAILABLE
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Call Today For More Information
Exercise can cause injury. Always
consult your physician before adding
or changing exercise.
Perform at your own risk.
763-273-4207
www.maplegrove-424.comfortkeepers.com
Each office independently owned and operated.
2010 © pending , Created by Active Aging,, LLC,
Have A BALL Making Fitness Fun!
Sponsored by:
As we age the #1 thing we can do to improve our health, increase our energy,
and maintain our independence is simply to STAY ACTIVE!
At Comfort Keepers our goal is to help people enjoy the highest possible quality
of life. We are here to help with housekeeping, meal preparation, laundry, linens,
errands, personal cares and skilled nursing to help you stay safe & healthy.
Additionally, we provide these exercises to help you stay active and maintain your
strength and health. No access to a gym? No problem! Use simple paper plates
and a sturdy chair to get your heart pumping!
Keep This By Your TV Chair, Do One Exercise Per Commercial—to have fun with your fitness!!
Plate Exercises
Seated Ski—Cross Country skiing is one
of the best cardiovascular exercises to
keep your heart strong—with little to no
impact on your joints. Sitting at the edge
of a sturdy chair, place one paper plate
under each foot. While pressing feet into
the floor, alternate gliding one foot forward and one foot back. Pick up the
speed to add extra challenge.
Repeat for 1-10 minutes.
Seated Scissors & Jack—Sit
up straight on the edge of
chair, one plate under each
foot. Cross one foot in front of
other, then spread feet apart as
wide as able. Repeat alternating which leg is in front at a
pace that will increase your
breathing. For additional challenge reach arms out as in a
jumping
jack.
Repeat
for 1-10
minutes
Exercise can cause injury. Always
consult your physician before adding or
changing exercise.
Perform at your own risk.
One Leg Squat —
Standing with hands on
the back of a sturdy chair,
one foot on ground, one
on a plate. Slowly slide
the plated foot to the side
as you shift your hips to
the side as well. Bring
hips a few inches down
in the middle into a squat
position. Then drag the
plated foot back in as you
stand up tall.
Repeat 5-15x with
each leg
Call Today For More Information
763-273-4207
www.maplegrove-424.comfortkeepers.com
Each office independently owned and operated.
2010 © pending , Created by Active Aging, LLC,