Resistance bands are a cheap and easy way to get an effective resistance workout. For the elderly, resistance training can help with muscular strength for continued independence in daily activities. Resistance bands offer a safer and gentler approach to exercise than free weights do, and exercising with them can help combat sarcopenia, a condition of muscular degeneration associated with aging. A good resistance training program should target all of the major muscle groups. Always consult a doctor before starting a new exercise program.
Starting a Program
Resistance exercises are done in sets of repetitions. This means you will perform one set, take a 20- to 30-second rest, then perform your next set. Repetitions should not exceed 15, but you can do as many as three sets. To determine the intensity of your program, use the rating of perceived exertion, or RPE, scale. The right amount of resistance should feel "somewhat hard." To give you an idea of what this means, "somewhat hard" falls between the categories of "fairly light" and "hard," so it should feel like you are working, but not hard enough to cause a strain. If a movement causes pain, stop doing it.
Knee Extensions
A knee extension works the quadriceps muscles, which can improve the ability to walk and stand up out of a chair. It can also help with knee ailments as it strengthens the muscles of the knee. Begin this exercise by sitting in a chair. Tie a loose loop around one ankle with a resistance band and the other end around a leg of the chair. Slowly raise the foot and straighten the leg that has the resistance band on it. Lower the foot and repeat this motion for 10 to 15 repetitions on each side. As this exercise gets easier, progress to two sets of 10 to 15 repetitions.
Ankle Flexion
The ankle flexion exercise, which works the muscles of your calves, can with walking and improve arthritis. Sit on the ground with both of your legs straight out in front of you. Tie one end of the resistance band around your toe box and the other end to something sturdy that is positioned level with your ankle and out in front of you. Support yourself with your hands and slowly flex and extend your ankle. Repeat 10 to 15 times on each side and increase repetitions as you build strength.
Biceps Curl
Sit on a chair with your back straight and your shoulders relaxed. Take one end of the band in each hand and place your feet on the band to keep it on the ground. Bend your elbows up so your hands approach your shoulders, then lower them to starting position. Repeat this exercise for 10 to 15 repetitions and increase sets as you grow stronger.
Seated Row
The seated row works the muscles of the upper back, shoulders and triceps, which help with lifting. While seated in a chair, hold the ends of a resistance band in each hand with your feet holding the band to the floor. Start with your hands and arms beside your legs. Slowly pull both elbows up and back, then return them to the starting position. Repeat this exercise 10 to 15 times and progress as tolerated.
References
- National Institute on Aging; "Exercise and Physical Activity" ; 2009
- American Council On Exercise: Exercise Library
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