Using resistance bands for developing strength as an older adult
As an older adult, you may find yourself to benefit more from exercise than any other age group because as you age you may find yourself to become less and less active. This results in loss of muscle mass and bone density and then you may find yourself lacking in strength which may further lead to disruptions in your mobility, posture and daily functions such as your sense of balance. When you do become less active, loss of muscle mass and bone density may make it seem like your loss of balance is deteriorating however this can be improved with proper exercise!
Resistance bands are a wonderful tool which can help you rebuild strength because they allow you to target different muscle groups, they are portable and very light weight. The variety of exercises you may do with the exercise bands can work large and small muscle groups. These exercises can help you develop muscle mass which will help you perform everyday activities like carrying groceries, doing your laundry, or playing with your grandchildren. Grab a resistance band or join us for our Oasis fitness classes and take the step to improving your strength today!
Purpose: Bicep curls will help you build arm strength, useful for pulling yourself up, carrying groceries, getting on a bus or managing your day to day.
How to: Start by standing on the band with your feet approximately shoulder-width apart then slightly bend your knees. Have your arms by your side, palms facing forward. Then Bend your elbows and raise the band to shoulder height. Slowly return to starting position. For a good start, try 10 reps for 3 sets with a good 15 second rest between sets.
Purpose: Improve your posture by strengthening back and arm muscles.
How to: Begin the exercise by stepping on to a resistance band with your feet at shoulder width apart. Bend your back slightly and bring your hips forward. Lead with your elbows and pull the handles of the resistance band back towards your shoulders.
Standing chest press
Purpose: Target your chest muscles to help you push and open doors as well as strengthen your core muscles.
How to: Wrap the bands around your back then hold the bands in each hands while lying down. Push upwards in slow repetitive movement and slowly return to your start position.
Oasis Adult Day Center is committed to a healthier you! Join us for our daily exercise programs with skilled instructors who work directly with you. Our exercise programs are designed to improve strength, coordination, and functional balance in older adults. Contact us to learn more!