Best Resistance Band Exercises for Elders

Strength training or resistance training is an exercise that helps in enhancing muscular strength and endurance. During strength, training muscles are forced to move against tension provided by body weight, gravity, dumbbells, machines, or resistance bands. Adding resistance training into a daily exercise routine can quickly improve muscle strength, balance, flexibility, coordination, and range of motion. The resistance training also helps in fighting bone loss and the symptoms of arthritis pain which is very common in seniors.

There are many people who do the exercise daily but omit strength training and go straight to walking or another form of cardio. However, for the best results, a combination of cardio exercise and balance, flexibility, and strength training is always recommended. For the seniors also, resistance exercises are really important. According to the American Heart Association and The American College of Sports Medicine, seniors should aim to exercise at least 150 minutes or 2 and a half hours per week and should also incorporate resistance training at least twice or thrice a week.

There are tools that can help to get started on resistance training for seniors. The resistance bands are the perfect choice for strength exercises for seniors as they are lightweight, easy to use, and do not cost much. The resistance bands are strong which can be utilized to exercise all parts of the body. There are some resistance bands that have handles at the end and some are without handles. Resistance bands are available in many different ranges depending on your level of fitness. It is best to choose the resistance band which can work best and increases the resistance band tension as the fitness level increases. It is easy to do a lot of resistance workouts with bands like shoulder press, chest press, rows, bicep triceps extension, and curl.

Resistance Band Exercises for Seniors

You can get really great benefits from resistance bands. Even seniors should use resistance bands in their workout routines. Here are a few workouts which seniors can add to their routine which can be done using resistance bands.

Chest Pull

You need to sit on a sturdy chair with your back straight and core tightened. Hold both the ends of your resistance band. If the length of your resistance band is more, then you can fold it in half before starting. You need to exhale and pull the resistance band as you bring it closer to your chest and need to straighten your arms and inhale while releasing. Then, you have to return to the start position. Repeat these 10 to 15 times.

Bent-Over Row

Step on the resistance band while you are seated and grip the handles of the band. If you are using a resistance band that does not have handles in it then hold both ends. Then, position both your arms toward the ground. While exhaling, slowly pull the handles upward. You will feel your shoulder blades drawing closer and your elbows are facing the ceiling. Exhale and slowly release back to the starting position. Repeat these 10 to 15 times.

Lateral Raise

Step on the middle of the resistance band while standing with both feet flat on the floor. Grip both the corners of the resistance band. Then, raise both your arms to the side at the height of your shoulder and then return to the starting position. Repeat these 10 to 15 times.

Chest Press

You need to place the band behind your shoulders and hold both ends. Now, extend both your arms in front of your chest and return to the starting position. Repeat these 10 to 15 times.

Conclusion

So, above are some of the workouts for seniors that can be done with a resistance band and must be done by all the seniors for better fitness.