Exercise may improve the quality of life for senior citizens, but aging may limit an older person's ability to get to the gym. Some senior citizens may not have the funds to join a fitness center. Others may be confined to their homes due to physical or mental conditions or lack of safe transportation. Exercise bands provide a convenient and affordable solution for the geriatric patient.
Abdominal Exercises
Strong core muscles may protect a senior citizen's lower back from injury, but blood pressure, muscle and joint problems may inhibit a geriatric patient's ability to get up and down from the floor for abdominal exercises. A band plus a chair provides a simple solution to the problem. Loop the band around the back of the chair and hold each of the band's handles so they align with your stomach. Inhale. As you exhale, pull your belly in, flex your waist and bring your chest toward your thighs. Move slowly to prevent dizziness and perform 10 repetitions.
Lat Pulldown
Aging can cause upper-back weakness, which may result in a slouched posture. Exercises that target the rhomboids, which pull your shoulder blades toward each other, and the latissimus dorsi, which runs down the side of your back, enhance posture and functionality in geriatric patients. Begin with the lat pulldown. Sit upright in a chair, holding the band and positioning your arms so they are slightly more than than shoulder-width apart with your palms facing directly ahead. Keeping your elbows relaxed, lower the band to chest height, simultaneously squeezing your shoulder blades together. Perform eight repetitions. This exercise helps with functional tasks, such as reaching for items on an overhead cupboard.
Seated Row
The seated row is another posture-enhancing exercise. Fold the band in half and secure its center to a stable object in front of your feet. Hold each end with each hand. Sit upright and bend your elbows, squeezing your shoulder blades together as you did for the lat pulldown. Perform 10 repetitions. Add rotational movements to work your obliques, which run diagonally across your abdominal area. Keep one arm extended and reaching toward the attachment point. As you bend your opposite elbow, rotate your waist toward your bending arm. Perform eight repetitions on each side.
Leg Exercise
Most companies make a circular resistance band, which facilitates leg exercises. While some weight-bearing exercises may benefit seniors, geriatric patients may need to hold the back of a chair for balance. Place the band around your ankles and stand upright, holding the back of the chair. Keeping your knees straight but relaxed, contract your gluteal muscles and bring your right leg behind your left. Keep it in position and bend your right knee. Straighten your leg and return to the starting position. Alternate legs to prevent fatigue to the supporting leg. Perform 16 repetitions, or eight on each side.
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