Don’t be worried! Those aches and pains are only a call, not a judgment. But, nevertheless, this informs you that your body needs attention.
If you’re an elder living on your own or want to improve your balance and core strength (or even stay sharp), Vibration plate exercises for seniors are a superb way to work towards that goal. They aren’t difficult at all, though they do require commitment and discipline.
Vibration plate exercises are a great way to maintain fitness as you age. Though they do require commitment and patience, they’re an excellent way to keep your body in shape, especially if you’re retired or semi-retired.
There is no special equipment, just a simple piece of workout equipment that is widely available.
Vibration plate exercises are a great way to keep fit after living on your own or retiring. Whole-body vibration therapy is a safe alternative to conventional workouts that can be practised by the elderly for both fitness and therapeutic purposes.
In addition, studies have shown that people who work out on a vibration platform (a machine that vibrates or shakes) can experience significant health benefits.
Today, we will discuss the vibration plate, its benefits and some exercises using a vibration plate. So, let's start with what exactly is vibration therapy.
In this Article
What is Vibration Therapy?
Vibration therapy is a treatment used to relieve pain and promote healing. It is a type of physical fitness therapy that uses vibrating platforms to simulate the effects of walking, running, and other types of exercises.
Vibration Plate Therapy is a relatively new form of treatment that uses a mechanical vibration to treat pain, reduce inflammation, and increase blood flow.
The vibration of the plate transmits to the body through the use of transducers and the skin. Whole-body vibration promotes health and wellness by stimulating the nervous system.
There is proof that the human body grows healthier with the regular use of vibration plates, and you can use them for muscle, bone, and joint issues.
The vibrations help loosen uptight, stiff muscles, which in turn helps to reduce pain and promote healing.
One important thing about this type of workout is that you should go slowly and concentrate on each movement you’re doing.
How can vibration training benefit the elderly?
Helping with the Elderly’s Physical and Mental Wellbeing:
Vibration Plate exercises help improve muscle strength and flexibility, which helps seniors maintain balance while working out.
It can be especially helpful in preventing falls as seniors age. Studies have shown that vibration therapy is an incredibly effective tool for improving balance for the elderly.
Improving Physical Performance:
Vibration Plate exercises are a great way to keep fit even if you have aged. Whole-body vibration therapy is a safe alternative to conventional workouts that can be practised by the elderly for both fitness and therapeutic purposes.
Physical fitness helps you maintain a healthy weight and balances the body’s metabolic functions. It also helps keep your bones strong and reduces the risks of osteoporosis as you age.
Improving Cardiovascular Strength:
Vibration Plate exercises are a great way to keep the elderly fit and to go. You can use the same machine to build both your core strength and cardiovascular health so that you can work out at least three times a week. You’ll find that this is especially helpful if you are living on your own.
Low-impact Exercise For Elderly People
High-impact, for many elderly, might not be the best exercise choice when you have low energy levels or suffer from arthritis, sciatica, or Parkinson’s.
You don't have to completely cut out exercise if it's too hard on your body. Low-impact exercises are just as effective in improving blood circulation, flexibility, and fitness levels.
Vibration machines are beneficial for older adults because they mimic the effects of a traditional exercise. They also have additional health benefits.
Helping with joint pain and arthritis:
Vibration Plate exercises help alleviate joint pain and arthritis by improving muscle strength and flexibility.
If you’re an elder, especially one who has severe arthritis or joint problems, vibration plate exercises can help restore mobility in your joints.
By keeping your balance while performing a chair squat, you can improve your balance and body’s ability to manoeuvre correctly.
In addition, many elders have to perform tasks that require significant physical activity, especially in the kitchen.
In addition, vibration plate exercises help improve blood flow and circulation. It is essential for an elder who has joint problems.
Vibration plate exercises encourage you to move your joints quickly without overloading them, which improves your joint pains.
Improving Coordination and Balance:
Vibration Plate exercises are a great way to improve your coordination and balance for seniors who need to relearn walking after a severe injury or illness.
Vibration plates help seniors gain the coordination and compensation they need to relearn how to walk by training the targeted muscles involved in walking.
Vibration therapy is beneficial because it stimulates blood flow. However, poor circulation is a cause of many conditions—these range from shivering to oedema.
Vibration helps your lymphatic system, which is a key to healthy circulation. With improved blood circulation, heart health increases and reduces diabetes risk.
In addition, increased circulation levels in our bodies can reduce the risk of blood clots.
It also provides oxygen to muscles and other organs, reducing fatigue and boosting energy levels.
Improving Bone Health:
Joint health is vital to your overall bone health as you age. As you age, your bones begin to lose calcium and magnesium, which can lead to osteoporosis.
Vibration Plate exercises help strengthen the muscles that support your bones, helping combat osteoporosis by building bone density.
In addition, it helps boost your bones as you age and reduces the risk of falling.
Vibration Plate exercises help reduce the fatigue experienced by many seniors due to lack of exercise and the added stress from ageing.
In addition, the vibrations help stimulate the body and keep it in the ideal state of health, giving your muscles and bones more energy.
Improves heart health
High blood pressure is the leading cause of cardiovascular disease. The condition makes it difficult for the heart to pump blood.
In addition, exercising can be taxing on your body. Consequently, your pulse rate must be elevated, and your body and organs will be subject to additional stress.
Vibration plate therapy can help lower blood pressure by decreasing cortisol levels in the body, a hormone responsible for regulating stress. It also lowers your heart rate, reduces high cholesterol levels, and improves your overall circulation.
Whole-body vibration exercises for the elderly
Building a workout area for seniors doesn’t require much equipment, so setting one up is not expensive. This machine is a whole-body vibration machine.
You can use it for simple exercises, like jumping, without paying for a gym membership or complicated devices that require a lot of space.
A Vibration machine is an excellent alternative to conventional tools for exercise. The advantage of a Vibration machine is that you can use it in a variety of ways.
For example, you can use it for training, relaxation, massage, and rehabilitation and recovery.
All in all, It is a versatile tool.
Below-mentioned are some of the WBV exercises for seniors.
Make sure you exercise at a level that is comfortable and safe. – It’s always wise to know your limits and when it’s time to stop. In older adults, vibration training is safe so far.
This exercise targets the lower body and strengthens the legs and glutes, which helps improve posture and balance.
Stand on the platform with feet shoulder-width apart and set the frequency to 10 Hz. Begin circling the hips by starting on the right side. Do ten circles in each direction for both sides.
Low back side bends
This exercise helps improve flexibility and balance, and it helps relax your back muscles. It also tones your waist area.
Stand on the vibration machine with your legs straight and back straight. Set the frequency to 10-12 Hz.
It is recommended that you bring your hands over your head and bend to the right side by holding this pose for 1-2 seconds.
Then slowly return to the starting position and turn to the left side. Repeat the process for one minute.
Alternating knee lifts
Start in the primary position and set the frequency to 10 Hz. Then, bring your feet towards the centre of the platform and lift the right knee to your chest. Next, lower the knee and perform on the other side. Repeat for 1 minute.
Stand on the platform, with the feet shoulder-width apart. Set the frequency to 10 Hz. Keep your arms straight and curl your right biceps for 30 secs followed by 30 secs of flat-out. Repeat for 1 minute on each side.
Vatsana (alternating lower back)
Stand on the platform, extend your legs in front of you and raise one foot towards your shoulder height. Stand in this position for 5 seconds, then slowly lower down to return to the start position. Repeat the process for half a minute on each side.
This exercise requires a unique position. Stand on the platform, with your heels close to the edge of the platform and palms touching each other in front of your chest. Raise your pelvic towards the sky and lower it down three times for 1 minute.
The basic stance is perfect for loosening up your body, warming up the muscles, and improving your lower body strength as it targets the legs, buttocks, and core area. Keep the same frequency settings from the last exercise and remain in this position for 30-60 seconds.
Forearms to sky
Stand on the platform facing the machine with your feet shoulder-width apart. Raise both hands straight up and bring them towards the sky and hold this position for 30 seconds. Then, lower the hands and repeat for 1 minute on each side.
Low back extension
Stand with both feet on the platform and raise straight hands over your head. Bend backwards as much as you can, but avoid putting pressure on the lower back. Hold this position for 30 seconds and repeat for 1 minute.
Limitations to Whole-body vibration exercises for the elderly
Although whole-body vibration is efficient, it also has limitations. It is important to remember that this is a form of vibration therapy, not a substitute for traditional medicine.
Resonant frequencies can be adapted to suit the needs of each individual, and they have been adapted for use in both the elderly and rehabilitation settings.
As with any medical treatment, you should seek a professional’s opinion before use. Waking up the body and increasing circulation are some of the health benefits of whole-body vibration training. However, this form of exercise is not safe for everyone.
Research suggests that resonance therapy affects the body in different ways for people of different sizes and heights.
With this in mind, it is essential to stick to your manufacturer's instructions and consult a doctor before beginning any exercise program.
For the seniors, it’s important to remember that you should not perform these exercises without professional supervision. Whole-body vibration therapy is a valuable addition to your overall health management regimen.
It will help you get rid of aches and pains, improve your sense of balance and strength, and enhance your overall well being until you use it under your doctor’s guidance.
Whole-body vibration exercises should never be used for good eating habits that include whole grains, lean proteins, fruits, vegetables, and a healthy amount of water.
As time goes on, the whole-body vibration machine is becoming more and more popular.
This article has given you the information you need to make an informed decision about the machine, its benefits, and the limitations so you can decide whether or not it is for you.
Whole-body vibration machines are very versatile and have many advantages over conventional exercise equipment.
If this type of equipment sounds like something that would benefit your lifestyle, especially if you are elderly, you can benefit from the exercises mentioned above in the article.
I hope you have found this article informative and have learned a lot from it.