How can a senior use resistance bands to exercise?
Exercise 1: Chest Pull
While seated or standing, you can do this exercise.
• Keep your back straight and your core tight and sit on a sturdy chair.
• Grab both ends of your resistance band.
• Bend your elbows and hold them in front of your chest. The resistance band can be folded in half if it is too long.
• By pulling the band closer to your chest, straighten your arms and exhale.
• Breathe in and exhale out.
• Once you reach the beginning position, repeat for 10 to 15 times.
Exercise 2: Bent Over Row
• As you sit, hold the resistance band handles. For bands without handles, just hold on to both ends.
• Be sure to tighten your core to protect your back, bending your torso forward to parallel your upper body with the ground.
• Make sure your arms are parallel to the ground.
• While exhaling, pull the handles slowly upwards. As you do this, you should be able to feel your shoulder blades drawing closer together and your elbows turning upwards.
• Then, slowly exhale and return to your starting position.
• Repeat ten to fifteen times.
• By moving your feet out wide, you can increase the intensity or move them in closer to make it easier for you.
I usually prefer dumbbell workouts over resistance band exercises. However, there is one band workout I strongly recommend to everyone. It is called the triceps press, and it helps the muscles on the back of your arms.
To do the workout:
1. Position the resistance band beneath one of your heels while standing.
2. Use both hands to hold the other end of the resistance band.
3. Stretch it until your hands are behind your right ear.
4. Pull the band above your head, then return it to the starting position (behind the ears).
5. Do this 10 to 15 times, then switch feet.
There are various styles and workout routines that one can start to use their new resistance bands in their exercise, though here are some of the most popular ones:
• Chest pull
• Calf press
• Triceps press
• Leg press
• Chest press
• Lateral raise
• Bent over row
• Bicep curl
As you begin the move, bend your elbows and keep your arms parallel to the ground while wrapping the band around a sturdy object behind you. Squeeze your chest and extend your arms without locking your elbows. Return to the starting position and repeat.
The band should be wrapped around a sturdy object before you, with your arms extended and your palms facing one another. Keeping your elbows close to your body, squeeze your back to pull the elbows in just a bit past your torso. Then release and repeat. (It’s advisable to sit in a sturdy chair for seniors.)