Empowering Seniors: A Comprehensive 14-Minute Resistance Band Workout

As the years unfold, the impact of our daily activities becomes increasingly evident in our bodies. The less-than-ergonomic desk setup, extended hours of driving – our backs and hips start to voice their discomfort. To counteract these effects and promote overall well-being, incorporating movement into our routine is paramount. The Centers for Disease Control (CDC) recommends at least 150 minutes of moderate exercise per week for adults over 65, and one effective way to achieve this is through a targeted resistance band workout.

Crunch fitness instructor Liz Fichtner, part of Well+Good's Trainer of the Month Club, has curated a 14-minute resistance band workout specifically designed for seniors. This routine not only enhances mobility, balance, and posture but also caters to the unique needs of older adults.

Benefits of Resistance Band Exercises for Seniors:

1. Gentle on the Joints: Resistance bands offer a forgiving level of tension, making them an ideal tool for improving muscle strength and mobility without imposing excessive strain on the body. 

2. Versatility: Heather Milton, an exercise physiologist, highlights the versatility of resistance bands. Their adaptability allows for a range of exercises targeting various muscles, contributing to improved balance and posture.

3. Accessibility in Strength Training: With varying levels of resistance, these bands accommodate individual strength levels. The cost-effective nature of resistance bands eliminates barriers to entry, making strength training more accessible for seniors.

The 14-Minute Resistance Band Workout:

Arm Lift Side Bends:

• Inhale while lifting the resistance band above the head.

• Side bend to the left, then to the right.

• Lower the arms back down.

Above-Head Arm Lifts:

• Extend the arms with the resistance band above the head.

• Lift the band slightly behind the head, holding at the "sticky" point.

• Optional: Extend arms behind the head in one fluid movement.

Arm Lifts and Shoulder Rotations:

• Keep the band above the head with arms wide.

• Bicep to ear on one side while internally rotating the opposite shoulder.

• Switch sides and repeat.

Cat-Cow:

• Engage in spinal flexion on hands and knees, transitioning between arching and rounding the back.

Standing Resistance Band Forward Push:

• Stand and place the band at the scapula.

• With a U-shape around the torso, push arms forward and engage shoulder blades.

Repeat.

Resistance Side Reach:

• Place the band behind at the glute area.

• Wrap ends around hands and extend arms outward to the side.

• Alternate sides, eventually extending both arms simultaneously.

Leg Lifts:

• Place the band under the feet, holding ends in each hand.

• Shift weight to one foot and slide the other a few inches away.

• Progress to lifting and pulsing the leg to the side.

Resistance Lunges:

• Place the band behind the bra line, arms wrapped around the ends.

• Step back into a lunge, simultaneously pushing the band forward.

• Alternate sides and repeat.

Concluding the workout, Fichtner encourages seniors to feel taller, more mobile, and in control. The use of a yoga block or pillow is recommended for added comfort during seated exercises.

This targeted resistance band workout not only meets the CDC's exercise recommendations for seniors but also addresses the specific needs of aging bodies, promoting overall well-being.