According to research, resistance training can help increase muscle mass, preserve bone density, and maintain independence among seniors. Resistance bands offer a great workout for seniors without being overly exerting. Consider some simple resistance band workouts for seniors.
A Quick Note:
It is always recommended that you consult your doctor before beginning a new exercise routine. This is especially true if you have an underlying health condition or injury and are considering resistance band exercises as someone over 50.
What are Resistance Bands?
Resistance bands are elastic bands that you use to exercise various body parts, including arms and legs. There are several types of resistance bands:
Bands with Handles: The handles allow for better grip.
Flat Therapy Bands: Many physical therapy settings use wide, flat bands because you can adapt them for many exercises. Flat bands are rubber, latex, or non-latex.
Loop Bands: Loop bands are like therapy bands but form a closed loop. You can use these in resistance band leg exercises for seniors
Leg and Arm Resistance Bands: Manufacturers create bands to target specific muscle groups.
Power and Mobility Bands: You can use this for more advanced stretching and cross-training.
Each type of resistance band will come at various difficulty levels. If you are uncertain about the difficulty level that is right for you, speak to your doctor or physical therapist.
Benefits of Resistance Bands
Resistance training with resistance bands provides several advantages, including:
- Variety of exercise options
- Ability to work for different muscle groups
- Less chance of injury
- Low price and easy to carry and store
- Help strengthen the core
Exercises to Try at Home
Here are a few exercises you can try at home. These should be slightly challenging when repeated but not overly difficult. If the movement feels too easy, consider switching to a band that’s more difficult to stretch:
The Chest Pull: You can do this exercise either sitting in a chair with your back straight or standing. Hold the opposite ends of your band at chest level with your elbows bent. If the band is too long, fold it in half. As you breathe out, bring the band closer to you. Breathe in as you move back to the starting position. Repeat 10-25 times.
The Lateral Raise: Stand with both feet in the middle of your resistance band; your feet should be about shoulder-width apart. Hold the ends of your resistance band, one end in each hand, and raise them slowly to the level of your shoulders, then release. You can repeat this 10-15 times.
Leg Press: This exercise requires you to sit in a study chair- avoid chairs that rotate or roll. Hold each end of the resistance band and place one foot in the middle of the band while you keep your other foot flat on the ground. Bend the foot that’s in the middle of the resistance band, bringing your knee to your chest, then straighten it are you push your foot out. Repeat 10-15 times, then switch legs.
Shop Simply Medical for our selection of resistance bands today.