A resistance band is a plastic, stretchy band that adds resistance to your exercises. This band can be a convenient and inexpensive alternative to holding dumbbells for seniors wishing to maintain or build strength. The Centers for Disease Control and Prevention recommends performing three resistance-training sessions each week for older adults to reduce risk for arthritis, diabetes, osteoporosis and back pain. Check with your physician before beginning an exercise program to ensure your joints and muscles are ready to perform resistance-band exercises.
Biceps Curls
Biceps curls work the front of your arms and can be performed with a resistance band. Sit with the resistance band securely under your feet. Take an end in each hand. Bend your arms at your elbows, pulling the resistance band in toward your chest. Keep your elbows tucked in close to your body and try to maintain a fluid motion as you lift the band toward you. Slowly lower your hands to your starting position. Repeat nine times. Rest, and perform an additional set of 10 repetitions.
Ankle Eversion
The ankle eversion is a resistance-band exercise that helps you strengthen your ankle muscles to prevent sprains. Loop the resistance band around a sturdy piece of furniture and tie it securely. Loop one end of the band around the outside of your right foot, near your toes. Tilt your foot to the left side, then resist against the band to reach your foot toward your right side. Hold this position for three seconds, then release. Repeat nine times, then switch to work your left foot. Perform two additional sets if possible.
Side Leg Raise
The side leg raise helps to strengthen your hips, thighs and buttocks, and also can help you maintain balance to reduce your fall risk. Wrap the resistance band around your legs. Place your hands on a sturdy piece of furniture for balance. Slowly lift your left leg in the air toward your side, as high as you comfortably can. Hold this position for one second, then lower your leg. Repeat 10 to 15 times, then switch legs to work your right leg. Repeat 10 to 15 times on this leg.
Seated Row
The seated row exercise works your back and shoulders, which can improve range of motion and reduce arthritis pain. Sit with your feet on the resistance band. Take one end in each hand with your palms facing your legs. Pull the resistance band back, pulling your elbows toward the back of the chair. When you feel your back and shoulders working, hold this position for two seconds, then lower your arms to return to your starting position. Repeat the exercise 10 times. Rest for 30 seconds to one minute, then perform an additional set.
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