Ideal Resistance Exercises for seniors

In the last post, we talked about why resistance training is a must for seniors and how it helps improve their lifestyle. Now, let’s look at two of the ideal resistance exercises for seniors that focus on their safety and mobility.

Physiotherapy: Senior man and physiotherapist

Knee Extension Exercises

Do you have a problem climbing up the stairs and need to stop every five minutes just to catch your breath? Knee Extension exercises can work wonders in improving your joint mobility. This is done in a sitting position, using the resistance band to strengthen the hamstrings of your upper legs.

 

Bicep Curls Without the Weights

Weights generally cause major discomfort to arms and wrists, especially at old age. Resistance bands, however, make this exercise much easier.

Position your feet on the centre of the band and extend both ends of the band through your arm. Then, slowly bend one arm at the elbow, ensuring that your wrist is straight and move your hand to your shoulder. Unbend and repeat.

Wake up call to all procrastinators!

In perfect form. Sporty young woman holding weight scale and showing her bicep while standing against black background

How many times have you set your alarm to wake up and go to the gym in the morning? And out of those times, how many times have you hit the snooze button? I think that this happens quite often, if not regularly, in all of our lives. We do not want any restrictions on our diet but at the same time, we do not exercise regularly.

 

This attitude of “I will do it tomorrow” is a major setback and needs to be corrected immediately. After all, fitness is not a routine; it’s a lifestyle. If you don’t expect yourself to be able to spare one hour today and wake up early for your fitness goals, how do you expect that you are going to be able to do it tomorrow?

Instead of going to the gym, you can work out from home! Try our resistance bands a replacement for the gym! Shrug off that procrastinating attitude and try your resistance band TODAY!

 

When your workout intensity goes up…..your jeans size goes down!

Girl lying on exercise mat and stretching legs with elastic band

Whether you’re blasting through Body Weight Boot Camp, Flat-Belly Fix, or 15-Minute Fat Blaster, you’ll get your heart rate pumping, burn fat and calories!

Working out at a high intensity has also been shown to unleash a flood of hormones, including epinephrine, which helps your body burn calories even when you’re not working out! Bottom line? The harder you go, the faster the results!

Working hard in your workouts pays off. In no time at all, you’ll be amazed at how sleek, strong, and sexy your legs feel … tight, toned, and taut your butt looks … defined and sculpted your arms and shoulders become.

Get the best tools to help you succeed at getting a healthy and shapely body.

 

Looking for a simple rehabilitation routine after surgery or just a long period of inactivity? Try this one for the knees.

Are your knees giving you problems? You’re not alone. It is estimated that nearly 50 million Americans have the same experience.

Knees are the most commonly injured joints. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it is not a surprise. Simple wear and tear can end up slowing your mobility rate. And if you are overweight too….. just imagine the beating that your knees are taking.

Hey, it’s not too late. With care and maintenance, your knees can be trouble free. Even if you already experience problems, exercising the muscles surrounding the knee joints— the Quadriceps (the front of the thigh), Hamstrings (the back of thigh), Abductor (the outside thigh), and Adductor (the inside thigh)-—will make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and the real bonus is that it reduces the pain. You will need a resistance band for some of these exercises.

To stretch and strengthen your knee area, here are some exercises you can do:

THE STRETCHING

Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.

Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.

Knee flexion: Sitting in a chair, loop a resistance band under your foot (resting on the floor). Gently pull on the band with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.

Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

FOR STRENGTH TRAINING

Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.

Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.

Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Work on increasing the time, up to 2-3 minutes)

Abductor Raise: Lie on your side, propped on an elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights or a looped resistance band will increase the intensity). Do 1-3 sets with 12-15 repetitions. Remember to rest in between sets for 20 seconds. If you don’t like ankle weights, take one of your resistance bands, tie it in a loop and put it around your ankles.

Hamstring Curl: Stand with the front of your thighs against a surface (prone to a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. When possible, do not touch the floor between repetitions. Do 1-3 sets with 12-15 repetitions each with a 20 second rest in between sets.

Step-Ups: Stand in front of a step, such as a sturdy bench or stair, about two feet high (adjust if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a slow but steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Added benefit, it gets your heart pumping too!

Depending on your current level of activity and mobility, a good start would be 3 stretching and 3 strengthening exercises 3-4 times a week. Stretching should be done every day to prevent stiffness and achy joints.

 

Chris Flora

 

 

WEBmd.com publishes resistance band exercises for knee rehabilitation

seated senior exerciserEven the people who have maintained their fitness schedules by the book, performed every recommended exercise for their age group and controlled their cravings in exchange for a fit body fall prey to the factor of age. As we age, our knees are one of the first body parts which feel the impact of aging.

Knee rehabilitation exercises are common in such scenarios. Resistance band exercises also help to lessen pain in the knees due to any knee ailments such as osteoarthritis, jumper’s knee or torn ligaments. They help to strengthen particular muscles of the knee.

Resistance bands have shown to be highly effective in bringing back lost strength and enabling you to do your household chores as you used to do before! Some resistance band exercises for knee rehabilitation such as the terminal knee extension and the lying knee extension have shown to work wonders! In subsequent posts, we shall elaborate more on them.

Rev up your metabolism and beat the “menopause belly”

Beautiful young business woman at lunch break in officeHot flashes. Mood swings. Bloating. Weight gain. Menopausal symptoms can wreak havoc on your life physically and emotionally.

What’s more, it’s harder to lose weight because diets don’t address your body chemistry changes and slower metabolism at this time of your life.

When you’re fighting the effects of menopause, you need all the help you can get. Self-care is the new health care. What’s the secret?

It’s no secret really. You hear it all the time….drinking enough water daily, sensible eating, plenty of sleep, and moderate exercise on a regular basis. Put menopause weight gain in REVERSE! Step up and decide that you are in control of your body, mind and spirit.

Make your new best friend the inexpensive and portable resistance band. YOU CAN DO IT!

Nothing Changes if Nothing Changes

tape measureI am a 39 year-old who has been battling my weight for years. It’s mostly in my diet, and I know this. When I have been successful, it was when I was diligently counting calories and getting exercise. I don’t mind exercising and in fact in the past year I trained for and completed two half marathons. But apparently it’s true, you can’t exercise out a bad diet and exercising once every two weeks for 15 minutes doesn’t count either.

I saw this simple motivational quote yesterday and it really hit me… NOTHING CHANGES IF NOTHING CHANGES… It kind of gave me a kick in the butt that no, I’m not going to magically drop weight if I keep reaching for those cookies and ice cream every day and I continue to lead a sedentary lifestyle. So here’s to making changes and trying to get this weight off by the end of the year – 40 lbs is my ultimate goal! that’s only 4 lbs. a month…Are you with me?

Simple tools for a healthy body here.

Exercise even at your office!

Start your workday with some basic exercises to refresh your mind and body and prepare for the challenges of the entire office day.

Beautiful young business woman at lunch break in office
Beautiful young business woman at lunch break in office

The “Stretch”

As the name suggests, stretch your entire body starting with your neck. Then, tilt your head to your shoulder for about ten seconds and repeat for the other side.

The “Roll”

Next, we concentrate on your shoulders. Roll them forward and backward alternatively in circular motions for about 10 times. This will loosen them up.

The “Wrist Stretch (Computers)”

Working at the computer is absolutely necessary in a standard workday. To prepare your wrists, stretch your arm and pull down on your fingers through your other hand for about three seconds and then up for another three seconds. Repeat.

The “Leg Stretch”

Finally, we include the leg stretch which basically includes standing on one tor and flexing your ankle with toes up and then extending them again with toes down. Then, draw circles with toes with a foot in the clockwise direction and the other anti-clockwise.

 

You are now ready to face the workday!

Your new body is just 8 weeks away

TODAY waistEven if the only red carpet you’re likely to walk on is the wine stain on your rug, it doesn’t mean you don’t want to look as strong and toned as an A-lister. In 8 weeks you can and will get be more fit and energized. All it takes is a small time commitment and a big mental commitment.

Whether you’re just beginning to get in shape, or you’ve almost met your weight loss goal, You can achieve the results you’ve been wanting — while having a whole lot of fun along the way. Download one of our workout cheat sheets and get started today. Summer is around the corner….just 5 minutes a day, really.