Resistance Band Exercises For Senior Citizens

Exercise helps keep your muscles, joints and bones healthy during your golden years. Resistance bands are versatile, low-impact pieces of exercise equipment that require minimal storage space. MedlinePlus, a resource of the National Institutes of Health, recommends strength training to reduce symptoms of arthritis and help prevent or delay age-related health conditions, including diabetes and heart complications. Regular exercise may extend your independence and allow you to maintain it as you age.

Chest Press

The chest press strengthens your pectoral muscles, which may become weak and tight because of poor posture or a decline in use. You can either loop the resistance band around a sturdy piece of furniture, or ask a friend to help you with the exercise. This example assumes you are doing the exercise solo.

Loop the resistance band around a tall, sturdy piece of furniture. Holding a handle in each hand, turn away from the piece of furniture. Walk forward until you feel a slight resistance in the band. Lift your elbows by their respective sides, parallel to the floor. Align your wrists directly in front of your elbows and bend your knees slightly. Stagger you feet if this feels more comfortable. Slowly, push your hands forward and inward, straightening your arms directly in front of your chest. Bend your elbows and return them to the start position. Repeat until you complete 10 presses.

External Rotation

External rotation challenges your anterior deltoids, located on the front of your shoulders. They move your shoulders away from your body. Strengthening them makes it easier to lift objects and reach overhead.

Hold the resistance band's handle in your right hand. Clutch the band with your left hand and position it 12 inches away from your right hand. Tuck your right elbow by your right side and adjust your forearm so that it is parallel to the floor. Use your left hand to pull the band slightly to your left, creating tension in the band. Pull the handle 45-degrees to your right, return to the start position and repeat until you complete 15 rotations. Move your left hand closer to the handle to increase difficulty and widen the gap if the exercise is too challenging.

Wall Squats with Biceps Curls

A wall squat combined with resistance band curls strengthens your lower body and your biceps, located on the front of your arms. Strong hips, glutes and legs ease walking difficulty and may help prevent falls. Strong biceps enable you to carry items, lift bags, garden and do other arm-related activities.

Stand with your back against a wall, holding a handle in each hand. Keeping your head, shoulders and back against the wall, walk your feet 24 inches in front of you. Place the middle of the band under your shoes. In the correct position, your knees are stacked directly above your ankles. Slide down the wall, stopping when your hips are parallel to the floor. If that is too challenging, lower 45 degrees. Tuck your arms by your sides and turn your palms toward your shoulders. Lift the handles toward your shoulders, pausing before they make contact with your upper body. Lower and complete 10 curls. Push up through your heels and return to standing.