As the years add up, we regularly feel the results of our each day lives in our bodies increasingly. That less-than-ergonomic desk arrange? Our back’s gonna tell us about it. All the time spent driving around in a automobile? Our hips won’t lie about how much they hate it.
One key to creating our bodies less cranky is to maintain them moving. The Centers for Disease Control (CDC) recommends adults over age 65 get in not less than 150 minutes of moderate exercise every week to assist keep muscle loss, chronic illness, and mobility issues at bay. One particularly smart option to get in those workouts is through the use of resistance bands. That’s why Crunch fitness instructor Liz Fichtner put together this 14-minute workout of resistance band exercises for seniors for Well+Good’s Trainer of the Month Club. Trust us: It will kick your mobility, balance, and posture into gear!
Benefits of resistance band exercises for seniors
They’re gentle on the joints
Resistance bands are one in every of Fichtner’s favorite ways to assist older adults improve their muscle strength and mobility without being too harsh on the body. “It gives slightly bit,” she says.
As Floery Mahoney, founding father of fitness studio Board30, told Well+Good in regards to the advantages of resistance bands, “The smooth and constant tension is significantly better in your joints and even helps strengthen your joints, the more you utilize them.”
Heather Milton, MS, RCEP, CSCS, an exercise physiologist at NYU Langone’s Sports Performance Center, points to resistance bands’ versatility as a significant perk of using this tool. The band could be anchored on different parts of your body, like arms or thighs or feet, opening up possibilities for more rotational and lateral movements, she once explained to Well+Good. That means you may hit more of those tricky-to-target muscles that improve balance and posture.
They make strength training more accessible
These flexible bands are a knockout for ease of use. Available in various amounts of resistance, you may select the band that works for your body and strength for every exercise. And at a low price point, these at-home workout tools remove a barrier to entry some may face—no need to affix a gym or schedule a category, you may follow along at home with Fichtner for access to targeted fitness. Pair this quick, effective workout with a walk, bike ride, or your favorite cardio exercise to get in a well-rounded fitness session.
“I hope this leaves you feeling more mobile, feeling taller with that posture, and your balance is making you’re feeling really powerful,” Fichtner says.
At-home resistance band exercises for seniors
Equipment needed: A resistance band in a weight that most closely fits your needs. Bands typically are available very light, light, medium, heavy, and extra-heavy options. You might also profit from having a yoga block or pillow to take a seat on. “The yoga block helps my knees drop slightly lower and it gives me some height,” Fichtner says.
Who is that this for? Seniors trying to increase their mobility, posture, and balance
Format: Fichtner leads us on a resistance band flow with easy exercises done while using the resistance band.
Arm lift side bends
Inhale, with the resistance band held taut between your hands, and lift it up above your head. Then, side bend to the left. Inhale through the nose, then side bend to the alternative side. Lower the arms back all the way down to the ground.
Above-head arm lifts
With the resistance band still held taut between your hands with the arms prolonged, lift the resistance band above and just barely behind your head. “Hold it where it’s sticky,” Fichtner says. “Hold, take a breath, then bring the resistance band down.” Repeat not less than two more times.
To take it to the following level, lift the resistance band up and, as a substitute of holding, bring your arms behind your head and as far down as you may in a single fluid movement, bringing your shoulder blades together.
Once you are done, put the band down on the ground and take a break with a number of gentle shoulder circles in each direction.
Arm lifts and shoulder rotations
With the resistance band above your head and your arms wide, take your left bicep to your left ear, and right arm pointing straight out to the side. Then, take your right shoulder and convey it forward so you’re feeling an internal rotation and convey that hand behind your back. “This gives you an internal and external rotation of your shoulders,” Fichtner says. “This goes to assist with that mobility.”
Switch sides, and repeat.
Finish with those gentle shoulder rolls in each directions again.
This movement helps with spinal flexion. On hands and knees in a tabletop position, with fingers spread wide, wrists under your shoulders and knees under your hips, drop your belly and look forward. Then tuck the pelvis and chin, push the ground away and round your upper back. Repeat a number of times, then add in some lateral movement, making easy circles with the ribs to your left and right.
Standing resistance band forward push
Grab the resistance band again and get up. Thread the band behind your back right at your bra line or scapula. With the band in a u-shape around your torso, grab the ends and wrap them around your hands, finding the suitable resistance. Then together with your arms bent at 90-degrees, round your upper body and push your arms forward. As you regularly come back to standing, bringing your elbows back to your body, feel the shoulder blades engage. Repeat 4 more times.
“This is admittedly great in your posture,” Fichtner says. “This will assist you find where you might be rounding, and how you can bring your shoulder blades together.”
Resistance side reach
Place the resistance band behind your body at your glute area, after which wrap the ends around your hands together with your palms forward, pinkies resting right by your hips.
Pay attention to how straight your arms get. “Most of us seniors can’t extend our arms to a full extension,” Fichtner says. “If you may’t, don’t worry about it. Eventually you will probably be about to.”
With palms forward, extend one arm at a time outward to the side, then bring it back. Think of moving down and away. Switch sides, and proceed alternating.
“Do you’re feeling longer, taller, do you’re feeling more on top of things?” Fichtner asks. After you are trying each arms individually, move into extending each arms without delay.
Place your resistance band under your feet while holding the ends in each hand. Gently shift your weight to your right foot and slide the left foot a number of inches away, then slide it back. Repeat a handful of times.
Next, try lifting the foot, setting it down, then bringing it back to your neutral stance. Eventually, progress to pulsing it out to the side a number of times before bringing it back to center.
Switch sides and repeat the pattern, starting with the slides.
A modified lunge with the resistance band, this move really targets balance. Place the band behind your bra line again with the ends wrapped around your hands. Step back right into a lunge, while concurrently pushing the band forward together with your arms. Then come back to standing. Alternate sides and repeat for about 30 seconds. Pushing the band forward helps hone in on core stability.