Exercise bands originally were created to help rehabilitate seniors in nursing homes with the goal of rebuilding lost muscle mass, according to the American College of Sports Medicine. Also referred to as resistance bands, exercise bands were so successful at providing flexible resistance that fitness trainers incorporated them into workouts designed for people of all ages. Today, even elite athletes rely on resistance bands to beef up their workouts.
Benefits
Exercise bands are popular pieces of exercise equipment for seniors because with very little effort they can provide great benefits. Holding an exercise band between two hands provides no resistance, but the more you pull on each end, the more resistance you achieve. The resistance can be reversed as you return the bands to their original shape, providing complete muscle toning.
Effects
Seniors need to participate in strength training exercises for a number of reasons. Building muscle mass eventually leads to a higher level of independence and a greater ability to perform everyday tasks, such as lifting, walking and gardening. According to MayoClinic.com, building muscle with resistance bands also can increase bone density. By building muscles that surround the joints, you can alleviate a significant amount of joint pain due to degenerative diseases such as arthritis.
Types
The bands provide effective resistance for a variety of exercises. Seniors easily can start using the bands from a sitting position by wrapping one end of a band around a chair leg and the other end around an ankle. Swinging the foot out works top leg muscles, and slowly returning to the starting point puts pressure on the muscles in the back of the leg. Standing exercises including leg abductions, lateral raises and hamstring curls, all performed with the band attached to one leg. Upper body exercises are easily done while sitting or standing as well.
Recommendations
Resistance bands are lightweight and portable. You can use them anywhere, including while watching television or at a fitness facility. The American College of Sports Medicine recommends using bands made of natural rubber latex because they are sturdier and last longer. Strong bands are less likely to break while you're using them, which could cause an injury. Additionally, synthetic rubber tends to dry out in time and become more difficult to use. The bands come in a variety of sizes and strengths. You should start with bands that stretch with little effort and work up to stronger bands as you gain strength.
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