It’s more challenging for older adults to maintain their physical health as they age, especially when living alone. But it’s important for preserving strength and also plays an integral role in balance, flexibility, and fall prevention.
Among other exercises, band exercises are versatile, safe, and effective for older adults to incorporate into their daily routine to continue to lead an active, independent, and fulfilling life. Senior living communities for older adults offer a lifestyle built on physical well-being with fitness programs and opportunities to stay active, aimed to add years to your life.
The Importance of Exercise as You Age
Exercise is vital for older adults as it can help prevent the loss of physical functioning. Physical functioning is the ability to perform daily tasks to maintain independence.
Without regular physical activity and exercise, older adults are more at risk for experiencing loss of independence, increased chances of falls, hospitalization, and mortality. The World Health Organization recommends that older adults engage in 150-300 minutes of moderate-intensity physical activity each week to maintain their independence and ability to perform activities of daily living (ADL).
What Are Resistance Bands?
Resistance bands come in various sizes and resistance levels. They are color-coded to indicate their varying tensions.
Lighter bands are more suitable for beginners and those transitioning from injury, and the darker bands provide greater resistance for those more advanced in their fitness levels. When using resistance bands, make sure they are in good condition, with no signs of wear and tear, especially around the grips and body of the band.
The Benefits of Band Exercise for Older Adults
Resistance band exercises offer several advantages, including enhancing muscle strength and endurance, flexibility, and increasing range of motion. They are also gentle on the joints, a critical consideration for older adults.
By including band exercises in their routine, older adults can manage everyday challenges, such as carrying groceries or standing up from a chair, thereby maintaining a level of independence. The adaptability of bands allows older adults to perform exercises sitting, standing, or lying down, making them an optimal choice for people of varying abilities.
The key to success lies in consistency and gradual progression—starting with lighter resistance and slowly working up to more challenging bands as strength increases.
Band Exercises for Seniors
Band exercises can provide a full-body workout, focusing on strength, flexibility, and balance. Older adults should start with lower resistance and progress slowly.
Always begin your routine with a warm-up, which can be as simple as walking to get the blood flowing and your muscles primed. After your workout, finish with stretching exercises to help cool down and improve flexibility.
Chest Punches
To do this exercise:
- Place the band around your back and under your armpits.
- Hold the ends of the band with each hand by your shoulders.
- Punch your right arm on a slight diagonal across and in front of your body. Repeat with the left arm.
- Do 8 to 12 repetitions.
Two-Hand Pull-Down
To do this exercise:
- Hold a band over your head with your hands apart.
- Pull your hands down by bending the elbows and stretching the band to your chest level.
- Slowly raise your arms back up.
- Do 8 to 12 repetitions.
Biceps Curl
To this exercise:
- Place the middle of the band under your foot.
- Hold the band in each hand with arms at your sides.
- Keep palms facing forward.
- Raise your hands toward your shoulders by bending your elbows.
- Keep elbows close to your body.
- Slowly lower to the starting position.
- Do 8 to 12 repetitions.
Chair-Based Band Exercises
For older adults with limited physical ability or the inability to stand or walk unaided, chair-based band exercises (CRBE) are safe and effective. CRBE, when done at least 2 days a week, can help improve handgrip strength, build and maintain muscle strength and body flexibility, and independence to carry out activities of daily living.
As with any exercise, consult your healthcare provider or physical therapist before starting a new exercise routine. Also, when exercising, remember to modify the band exercises based on your ability.
Health & Wellness for Older Adults
Remember, it’s never too late to start exercising. Regular physical activity is a pillar of health in older adults, and incorporating band exercises into their physical activity routine can significantly contribute to overall well-being. By choosing this type of exercise, older adults can maintain independence and mobility for daily living activities.
If you have a loved one who can benefit from exercise and active living based on their needs, contact Somerby Peachtree Senior Living for more information on how we incorporate health and wellness into our lifestyle options.
