9 Simple Exercises for Seniors to Do With a Resistance Band

An activity known as resistance training or strength training is one that builds both the strength and endurance of the muscles. During resistance training, the muscles are worked against tension that is supplied by the trainee’s own body weight, dumbbells, gravity, machines, or resistance bands. Here we are going to explore about how to do resistance band exercise for seniors with following kind of exercises.

When incorporated into a regular workout regimen, resistance training has the potential to significantly enhance muscular strength as well as balance, coordination, flexibility, and range of motion. In addition to preventing bone loss and arthritic discomfort, resistance training helps combat bone fractures.

Resistance Band Exercise For Seniors - senior exercise

What Are The Most Common Applications For A Resistance Band?

Even those who exercise every day frequently skip strength training in favor of walking or some other sort of cardiovascular exercise. However, the most effective way to become in shape is to combine strength training, balance training, and flexibility training with cardiovascular activity.

Even as a senior, resistance workouts are still vital. In point of fact, the American College of Sports Medicine and the American Heart Association recommend that those aged 65 and older should try to exercise for at least 150 minutes or 2.5 hours each week, and they should also integrate weight training at least twice per week.

There is a wide variety of equipment available to assist beginners get started with resistance training. The fact that resistance bands are inexpensive, portable, and require little effort to use makes them an excellent choice for elderly people.

Resistance bands are bands that are both strong and elastic, and they may be used to exercise virtually every muscle in the body. The ends of certain resistance bands have handles, while the ends of other bands do not. They also come in a variety of resistance settings that may be selected according to the user’s current level of physical fitness. In most cases, it is recommended to pick the one that works the best and then gradually raise the tension on the resistance band as one’s level of fitness improves.

With resistance bands, it is possible to do a wide variety of strength exercises, including chest presses, rows, shoulder presses, bicep curls, and tricep extensions, to name just a few.

Benefits with Resistance Band

Using resistance bands may provide you with a number of wonderful benefits. A fitness plan that includes resistance bands comes with a number of benefits, some of which are listed below.

The price of a resistance band is not that high. Resistance bands are typically available for a low price, frequently less than ten dollars. For less than fifty dollars, you can get resistance bands that also come with DVDs, additional training equipment, and a handbook.

There are resistance band options for people of varying fitness levels. Everyone, regardless of age or fitness level, may benefit from exercising with resistance bands. It is simple to alter the amount of difficulty thanks to the fact that there is a range of resistances available, including mild, medium, and heavy.

The use of resistance bands works out the entire body. The use of resistance bands engages all of the major muscle groups. As a result, they may be utilized for exercises that target the entire body.

The storage space required for resistance bands is minimal. Even if you have limited storage space, it is not difficult to use and store the bands because they do not take up a lot of room.

The use of resistance bands can provide some diversity. For a change of pace and to give muscles a rest, you can switch from working out with light dumbbells to using workout machines or resistance bands.

The usage of resistance bands is not restricted to a specific time or location. Because they are not only portable but also simple to put away, they may be brought virtually anyplace.

A good way to get a good exercise is with resistance bands. The idea behind resistance bands is rather straightforward, yet using them may significantly boost one’s strength and endurance, in addition to their effectiveness in enhancing one’s stamina, flexibility, and balance.

1. Chest Pull.

Resistance Band Exercise For Seniors - Chest Pull
  1. Take a seat in a chair that is both stable and comfortable, and make sure that your back is completely straight.
  2. Take a firm hold of both ends of the resistance band. Your hands should be in this posture in front of your chest, and your elbows should be bent. Before you begin, you have the option of folding your resistance band in half if it is too lengthy.
  3. Exhale, then pull on the band as you try to straighten your arms and bring it in closer to your chest.
  4. Inhale, and then let the air out. After then, come back to the beginning position and do it another 10–15 times.

You may perform this workout either while seated or while standing.

2. Bent Over Row.

  1. Put your feet on the resistance band and grab the grips while you are seated. If you are using a band that does not have handles, you should just hold onto both ends.
  2. Pull your abdominal muscles in toward your spine to prevent strain on your lower back, then bend forward at the waist until your upper body is parallel to the floor.
  3. Put your palms down on the ground in this position.
  4. Exhale, and as you’re doing so, slowly draw the grips up. You should feel the space between your shoulder blades contracting, and your elbows should be pointing up toward the ceiling.
  5. Exhale, then go back to the beginning position as slowly as you can.
  6. Perform this step 10–15 times.

You may make the exercise more difficult by moving your feet further apart, or you can make it simpler by moving them closer together.

3. Bicep Curl.

  1. Put your weight down in the center of the resistance band. Your feet need to be planted firmly on the ground.
  2. Take a firm hold of both of the ends with your hands.
  3. Raise both arms in front of you until they are at the same level as your chest, and then return to the starting position.
  4. Perform this step 10–15 times.

You have the option of doing this either while seated or while standing.

4. Lateral Raise.

Resistance Band Exercise For Seniors - lateral raise
  1. Step onto the center of the resistance band while standing with both of your feet firmly planted on the ground.
  2. Grab hold of both of the band’s grips.
  3. Raise both arms out to the side, bringing them up to the level of your shoulders, and then bring them back down to the starting position.
  4. Perform this step 10–15 times.

5. Squats.

  1. Step onto the center of the resistance band while standing with both of your feet firmly planted on the ground.
  2. Take a hold of both ends of the band.
  3. Squat down gradually by bending your knees and lowering your hips. Keep your back straight, your knees should be behind your toes, and your butt should be out.
  4. Bring yourself back to the starting position.
  5. Perform this step 10–15 times.

6. Chest Press.

  1. Holding both ends of the resistance band, you should place it behind your shoulders.
  2. Return to the beginning posture after bringing both arms in front of your chest and extending them.
  3. Perform this step 10–15 times.

This is an activity that may be performed either while seated or standing.

7. Leg Press.

Resistance Band Exercise For Seniors - Leg Press
  1. Take a seat on a solid chair and maintain an upright posture.
  2. Maintain your grip on the resistance band at both of its ends.
  3. Position your right foot so that it is in the centre of your band. Although your left foot should be level on the ground, your band should not be resting on the floor.
  4. Raise your right leg up and out in front of you while bending and then straightening your right knee.
  5. Bring yourself back to the beginning position, and then move over to the other leg.
  6. Continue in this manner for 10–15 repetitions with each leg.

8. Triceps Press.

  1. While you are standing, position the resistance band beneath the right heel of your foot.
  2. Stretch the band so that you can hold both ends behind your right ear as you continue to grip the other end of the band with both hands.
  3. First, bring it up above your head, and then let go of it so that it falls behind your ears.
  4. Perform this movement 10–15 times on each side.

9. Calf Press.

  1. Place your right foot smack dab in the middle of the band while you are seated on a solid chair with your back perfectly straight.
  2. Take a firm grip on both of the ends with your palms.
  3. Extend your legs as far as you can and point the soles of your feet up towards the ceiling.
  4. After that, flex your toes and point them down toward the earth.
  5. Come back to the position C.
  6. Perform this movement 10–15 times on each side.

When working out with resistance bands, even if it is typically safe to do so, it is best to have supervision in order to prevent any injuries that may be caused by the activity itself.

It is advisable to get clearance from your physician before beginning any kind of physical activity, especially if you have any health issues or concerns.

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