Slow Controlled Ideal Exercises for Seniors Using Resistance Band
Exercise is crucial at any age, particularly at an elderly age when your muscles start to weaken, exercising can benefit your health. As far as age is concern, of course older adults (above 60) have to forget hardcore gyming, lifting heavy weight or performing high intensity exercises as it can be unsafe. However there are convenient alternatives for full body workout. Fight against the muscle weakness and enjoy the golden age by doing low-impact exercises using the flexible and light-weight resistance bands.
Instead of walking and jogging, daily workout with exercise bands can have a great impact on the body by strengthening muscles and bones and also improving the stamina. The changes are sure to get noticed. Let’s see how resistance band can be ideal for the seniors:
Knee extension
After certain age, climbing up stairs becomes really difficult as you can experience pain in joints or loss of breath. Knee extension exercise using resistance band is simply best for improving mobility of your joint. This exercise is performed in sitting position.Tie one end of the band on any one ankle and other end to the leg of the chair. Now stretch your leg straight and slowly get back to the original position.Switch sides and perform for at least 10 -15 times.
Bicep curls
To perform everyday tasks and stay active, upper body strength is really important. Doing bicep curl will effectively make your upper body strong. With exercise band, it is much easier, hold both the handles of the resistance band in both hands respectively. Stand on the middle of the resistance band. Squeeze your biceps by slowly curling your hands up to the shoulder and keep the elbows next to the sides. Release arms slowly, get back to the original position and repeat.
Seated row
With ageing comes back pain. It’s quite a common problem but can be reduced by strengthening the back muscles using resistance band. For seated row, sit on the floor by extending your legs straight. Hold the band with both the hands and loop the middle of the band around both the souls of your feet. Extend your arms holding the band and bend the elbow and pull the exercise band till your stomach and release. Repeat this exercise 8 -10 times.
Upright row
Usually people above 50 are affected by osteoarthritis. Strengthen the muscles around shoulder and also improve the shoulder joints with upright row exercise. Hold each end of the resistance band in each hand and stand on middle of the band straight with hands down. Now pull the band towards your chest by slowly extending the elbows out on the sides. Slowly return to the original position. Repeat the exercise 8 -10 times.
Benefits of workout with resistance bands
According to a research, resistance has great and positive impact on health conditions of the senior citizens. Regular workout with resistance band increases the balance, boosts energy and also reduces symptoms of diseases like arthritis and osteoarthritis.
It’s lightweight, portable, pocket-friendly and easy to use exercise tool which makes it a best for workout companion for the seniors.