Senior citizens are at higher risk than the general population for developing chronic conditions that can increase frailty, making them susceptible to falls and impaired physical functioning. Resistance band training can help manage and prevent chronic conditions that lead to this, such as osteoporosis, diabetes and lower back pain, and help the body combat the natural reduction of muscle mass that comes with aging. The resistance from resistance bands works against gravity to help build muscle mass. Resistance bands are light and portable, and easy to learn how to use.
Step 1
Select a band according to its resistance level, which is identified by its color. Yellow offers the least resistance with silver providing the most. Red, green, blue and black are between the two ends of the spectrum. Seniors beginning an exercise program for the first time should start with a yellow band and work their way up the color spectrum.
Step 2
Develop your chest muscles by lying on your back with the resistance band under you. Hold both ends with your hands and alternate pressing one arm up toward the ceiling and then returning it to the starting position.
Step 3
Build your arm's tricep muscles by holding one band end in one hand and placing that hand behind your back. Place your other arm over your head and grab the other end of the band. Extend your top elbow until your arm is fully extended, and return to the starting position.
Step 4
Strengthen your thigh muscles by standing with your feet hip-width apart. Step back with your left leg 2 feet behind and place the resistance band under your front foot. Hold the other end with your hands. Lower your body by bending down until your thigh is parallel to the floor, then gently return up to the starting position.
Step 5
Increase the muscle in your biceps by standing with your feet shoulder-distance apart with your knees slightly bent. Lay the tubing on the floor and stand on its center with both feet. Grab both ends, with your palms facing forward and elbows close to your sides. Flexing your elbows gently curl both ends of the band up to your shoulder level, and return to the starting position.
Tips and Warnings
- Do at least five to 10 minutes of light aerobic or cardio exercise before resistance band training. After completing the training, add some stretching exercises at the end.
- Do not progress to the next level of resistance until you are comfortable completing two sets of 15 repetitions with your current band. Jumping ahead may cause you to damage or pull a muscle, which can take weeks to heal.
Member Comments