A regular strength-training program can help older adults avoid a loss of muscle mass, prevent poor posture, improve balance, and enhance and overall sense of well-being. You can strengthen your muscles using many tools, including using machines, cables, free weights and resistance bands. Resistance bands can be adjusted as you need more tension, and they are lightweight so they can be taken with you. However, as important as exercise is, make sure to check with your doctor before starting any new exercise program.
Seated March
It is important to work both your upper body and lower body with resistance bands. Strong arm muscles make it easier to lift groceries, do housework and other daily tasks. A lower body strength training program can help to prevent falls and allow you to climb stairs, and to get in and out of a chair more easily. Using resistance bands can give you the mobility and strength you need, says the Yale Medical Group.
The seated march will strengthen the quadriceps muscles in the top front of your leg. Sit up straight and place the band around your thighs just above your knees. Without rocking your body, perform a marching motion, alternating legs. Move slowly and with control, and try for eight to 12 repetitions on both legs.
Seated Leg Extension and Flexion
The seated leg extension and flexion exercise targets the hamstring muscles on the top back of the thigh and the quadriceps muscles on the front of the thigh. Sit up straight and place the band around both ankles. Keep your left foot flat on the floor and the left leg still. Extend your right leg out to the front until the knee is straight but not locked. Then bring it back and pull your right foot under the chair as far as possible. Return to the starting position as you move slowly and with control. Try for eight to 12 repetitions, then switch legs.
Seated Row
Changes in posture that tend to occur with age can lead to chronic back pain, a loss of height and they increase the risk of a fall because your head and shoulders are forward, which can pull you out of balance. You can strengthen the upper back or postural muscles with a seated-row exercise, reports NIH SeniorHealth.
Sit up straight, place the band under both feet and hold the ends, with your arms by your sides. Without rocking your body, pull your elbows straight back until your hands are next to your hips, then slowly release back out. Try for eight to 12 repetitions and control the band by not letting it pull your hands back to the starting position.
Diagonal Pull
The diagonal-pull exercise strengthens the shoulders and postural muscles in the upper back. Sit up straight and hold the band with your palms facing down. The closer together you keep your hands, the more tension there will be, so slide the hands in or out as needed. Keeping the band in front of your body, pull the band and raise your right hand overhead as you pull the left hand down. Fully stretch your arms so that the band makes a diagonal line in front of your body. Slowly release the band and switch, pulling the left hand up and the right hand down. Go for eight to 12 repetitions on both sides.
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