Band Exercises For Seniors

Seniors who participate in strength-training programs improve muscle mass and muscle function even at 90 years old, according to the National Strength and Conditioning Association. Strength training helps improve balance and the ability to participate in daily activities. An appropriate exercise routine targets the muscles of the entire body. A challenging workout for seniors is easily performed while seated or standing.

Elbow Kick Backs

The standing elbow kick back targets the triceps muscle at the back of the upper arm. This exercise is performed standing and requires the ability to support your own body weight. Use a resistance band of light to medium tension, or a light color, to perform this exercise. Standing with the right foot in front of the left, place the resistance band under the right foot. Bend the right elbow and grasp the end of the band with your right hand, place your right hand at the side of your hip. Extend your right arm back behind you and flex the triceps muscle at the back of the arm. Hold for a few seconds and return to starting position. Perform 12 to 15 repetitions on the right side then switch, placing the left foot forward and performing elbow kickbacks with the left arm for 12 to 15 repetitions.

Chair Squats

The chair squat targets the glutes and quadriceps muscles of the lower body. This exercise is performed standing and requires the ability to support your own body weight. Use a resistance band of light to medium resistance, or light color, to perform this exercise. Begin by standing on the center of the exercise band. Grasp an end of the band in each hand, keeping your hands at your sides. Keep constant tension on the band with your elbows straight. While keeping your elbows straight, slowly bend your knees and lower your body toward the chair without sitting. Just before your lower body is about to touch the seat, return to starting position. Repeat this movement for 12 to 15 repetitions.

Standing Calf Raises

The standing calf raise targets the calf muscles in the lower leg. Begin by standing on the middle of the exercise band with both feet. Grasp an end of the exercise band in each hand and maintain straight elbows while keeping your hands in front of your thighs. Keep your toes on the ground and raise your heels off the floor slowly. Hold the top of this position for 1 to 2 seconds then slowly return to starting position. Perform 12 to 15 repetitions of this exercise.