As a senior, you need an exercise routine that builds muscle, yet does not place taxing demands on your bones. The resistance band--a thin, stretchy piece of plastic--helps meet these needs in a slow, controlled manner. The band also provides a portable method to exercise at home or in the gym. Although exercise bands come in different lengths and strengths, you should have at least one exercise band that is long enough so you can stand on the band and still be able to reach both ends of the band. This will allow you to perform all the proper exercises.
Biceps Curl
Grip both ends of the exercise band, and step on the band with both feet. In the beginning position, your hands should be at your sides as you grip the band. Inhale, and then, as you exhale, slowly bring your arms toward your shoulders. Lift as far as you can toward your shoulders; however, be careful not to strain yourself or harm your muscles and bones, which might not be as strong as they used to be. When you reach upward as far as you can, exhale, then lower your hands in a slow, controlled manner. Do this exercise eight to 10 times per set for two sets. Also, make sure you stretch your biceps muscles after the exercise to prevent muscle soreness that can occur in seniors.
Row
While seated, place the resistance band around your feet, and grip each end with your hands. If your back is of special concern, you can sit against a wall to provide extra support. Grip the resistance bands at your knees, and exhale as you pull your hands back toward your hips. You should feel some tightening especially in your mid-back muscles and in the backs of your arms. Once you reach as far back as you can go, hold for 3 to 5 seconds, then slowly return to your starting position as you exhale. Do six to eight repetitions for each of two sets.
Leg Extension
This exercise provides a low-impact way for you to work the quadriceps muscles, which are on the fronts of your thighs. While seated with your back straight--you can use a chair back for support--and your feet on the floor, put the resistance band underneath one foot, holding one end in each hand. Pull the resistance band tight, then lift your foot up until your leg is straight and your foot is flexed. You should feel a tightening in the muscles in front of your leg. Exhale, then return your foot to the ground. Do this exercise eight times for each leg. Complete two sets for each leg.
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