How to Use Resistance Bands While Seated for Low Impact Strength Training
Should You Resistance Train Over 50?
As you get older, your body changes, which is why some people experience age-related mobility issues. That doesn't have to be something you just accept, though.
The old saying of "move it or lose it is" is more accurate than many people think. Movement keeps joints and muscles strong, mobile, and ready for action. Without movement, they get stiff, weak, and perform poorly.
Resistance training is how you keep those muscles strong and active.
What Are Resistance Bands?
Resistance or exercise bands are stretchable tools that help you get stronger. They are easy to use and cost little compared to traditional exercise equipment. They are also fully portable, so the bands can go where you go.
With resistance bands, you get low impact, joint friendly exercises that make you stronger and more flexible. And you can use them while sitting or standing. This exercise routine shows you some ways to put your resistance bands to work from a sitting position.
At Home Workout with Resistance Bands for Seniors
These are our favorite beginner resistance band chair exercises designed specifically for those who are 50 and above! You should do ten reps of each exercise. Remember, if you feel a strain in your back, you need to engage your core more to support it. Keep the movements slow and controlled.
What You Need for This Exercise Routine
To do this workout, you'll need a resistance band. If your band does not have handles, you can still use it. Just make sure you can get a good grip on each end of the band.
Since these are also chair exercises, you’ll want a sturdy chair, preferably without wheels or arms. A plastic, hard-back chair works very well. For this routine, the chair is a tool for the exercises, just like the resistance band.
You also need to have shoes on. That helps you control the band as you exercise.
Seated Resistance Band Exercises
Bicep Curls
Put the band under your feet with one handle in each hand. Hold your hands with the band handles next to your sides.
Your feet should be spread wide apart to add resistance to the band. If there is too much slack in the band, push your feet wider apart. If it is too tight, pull them closer together. Keep your back straight and your core engaged.
Pull up on the handles to do bicep curls, keeping your elbows pressed into your sides. Pause for a second then lower to start.
Side Bends
Keep the band under your feet. Pull your hands up so the handles are at ear height. Push your elbows out slightly to open your shoulders.
Bend to the left slowly, then pull yourself back up using your obliques. Repeat the movement, bending to your right and pulling up. This is one rep.
Keep in mind this exercise works the oblique muscles, so it is critical you focus on them with each movement. Use them to pull your torso back to the center. Keep your back straight, and don't let it arch.
Hip Abductions
Keep the band under your feet, but cross the handles so you are holding the opposite one in each hand. Pull your feet in a bit. There should be about six inches between them.
You control the resistance in this exercise by how hard you pull on the handles. So, if the exercise is too difficult, give the band some slack. If it is too easy, tighten it up.
Push your legs open against the resistance of the band. As you do, roll your feet to the side so you are resting on your pinky toe. Hold your legs open for a few seconds before pulling your legs back to start.
Lateral Raises
With the band under your feet, hold the handles down by your sides. Your feet should be about shoulder-width apart.
Raise your hands up to the height of your collarbones. Don't go higher. Keep the movement nice and controlled, and go slow.
Core Rotations
With the band under your feet, pull the handles up and hold them in front of your chest. Your feet should be about shoulder-width apart.
Twist as far as possible to one side and try to touch your elbow to the chair back.
Return to the center and pause, then twist to the other side. This is one rep.
If you feel strain in your back, don't twist as far.
Knee Extensions
Extend one leg out in front of you and wrap the band around that foot. Hold one handle in each hand. If the band feels too slack, wrap the band around your hands a few times to tighten it.
Bring the foot with the band down toward your chair. Your toes should touch the floor.
Lift the foot back up until your leg is straight before lowering it again. If, at any time, the band starts to slip. Loosen your grip on it. Release the band and then move it under the shoe and do ten on the other side.
Chest Fly
Wrap the band behind your chair. Hold it in each hand so it feels tight. That might mean grabbing it under the handles at the base. Raise your hands to chest height and pull them into the center.
Open up your arms to the sides, keeping them chest height. Keep your elbows loose during this movement. Don't lock them. Also, keep your arms below your collarbone.
Squeeze your arms back together and then open them up again.
Release the tension on the band, then remove it from the back of your chair.
High Knees
Fold the band, holding the handles in one hand and the bend in the other. Hold it out in front of you, level with your chest.
Lift one knee up and try to touch the band. Lower your leg and then lift the other one. This is one rep.
Chair Squats
Place the band under your feet. Pull the handles up near your shoulders with the palms facing outward.
Stand up, fully extending your legs. Then, slowly sit back down.
More with Mighty
Find more great chair exercise routines at Mighty Health, the lifestyle, fitness and nutrition program for those 50+. Match with your own personal health coach for low impact exercises, nutrition guidance, live events, meditations, and more to help you live the best years of your life!
