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8 Easy Resistance Band Exercises for Seniors from an Occupational Therapist
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Guest Post by Katie Mihailovich, MS-OTR/L
Since many of our seniors are staying inside their homes secondary to COVID-19; it is more important than ever for them to engage in physical exercise. Resistance training is often overlooked but is just as important to engage in as cardio exercise. The health benefits of resistance training are numerous.
Benefits of Resistance Training Include:
- Improved muscle tone and strength
- Maintaining mobility and flexibility
- Improved balance and reduced risk of falls
- Improved posture
- Decreased risk of injury
- Pain management
- Increased bone density
- Improved overall wellbeing and mental health
- Overall enhanced performance of everyday tasks
A resistance band is one of the most versatile and convenient pieces of exercise equipment in the home. It can be used in a variety of exercises, is light, and takes up minimal space. There are various colors that represent different tensions. In addition, it can be controlled by the user as in the “tighter” it is pulled the more “resistance” the band provides. Another great benefit of resistance bands is they can be used in sitting or standing to easily modify the exercise.
8 Easy Resistance Band Exercises
1. Chest Pull
In sitting or standing grasp both ends of your resistance band. Keep elbows straight. Extend arms out to sides. Repeat.
2. Chest Press
Place resistance band behind both shoulders and grasp ends. Extend both arms in front of your chest. Repeat.
3. Squat
While standing step on the middle of the resistance band. Grasp both ends and bend knees into a squat position. When in squat keep back straight, knees behind toes and buttocks out. Repeat.
4. Leg Press
In sitting, grasp both ends of resistance band. Place your foot in the middle of the band. Bend knee towards chest then straighten fully. Repeat.
5. Seated Hip Abduction
In sitting, tie band around thighs just above knees. Open knees towards side keeping feet planted on floor. Repeat.
6. Lateral Raise
While standing or sitting step on middle of the band, grasp both ends of band, raise arms to side at shoulder height.
7. Calf Press
In sitting place one foot in middle of band while grasping both ends. Extend leg fully. Point toes towards ceiling, then flex towards ground. Repeat.
8. Bridge
While lying on a flat surface. Hold band with both hands over hips. Keeping feet firmly planted on ground lift buttocks off surface. Repeat.
Final Thoughts on Resistance Bands
No matter your age resistance band exercises are for anyone. Everyone can enjoy the health benefits of resistance band workouts right from the comfort of their own home. These 8 easy exercises will help older adults become more mobile and lead healthier and happier lives.
