Aged people often sit for a relatively larger amount of time, and this lack of physical activity sometimes results in obesity, being off-balance, or having a high BMI. Workouts and exercises help keep these conditions in check.
Many people erroneously believe that senior people cannot exercise. Exercise is much more than just walking, running, or performing complex gym postures. There are many strength-based exercises, such as theraband exercise, which are beneficial especially for wheelchair users. They have a lot of advantages, both mental and physical.
Benefits of Theraband Exercise for Seniors
- During workouts, a stress-busting hormone ‘endorphin’ is released. In the long run, endorphin helps in sustaining the sleep cycle and improving your general mood.
- Theraband workouts help in strengthening body parts such as legs and arms, which make you capable of doing regular day-to-day tasks with ease, making you independent.
- Theraband exercises help in improving balance, which is very important for people in their advancing years. An increase in muscle tone helps to protect joints and prevents them from becoming stiff.
- Theraband is lightweight and portable. Their biggest advantage is, one can use them by themselves without any outside help of a trainer or guide. They are very low risk and easy to use with almost no side effects.
Some Must-Do Theraband Exercises for Seniors Above 50
1. Seated Chest Exercise
Select 2-3 bands of resistance that are comfortable to you. Tie both of those bands around a nice chair that suits your height. Hold one end of the band in your hand and while doing this, keep your hands at chest level. Slowly come forward in this position. Stand up while still pulling the bands. Now slowly back to the initial position and repeat the steps till 5-7 reps.
2. Elbow Extension
For this, you should sit comfortably in your chair. Hold one end of the band in the right or left hand, and keep the elbow straight, to stabilize it. Holding the other end of the band in your other hand and keep the elbow bent. Place the elbow behind your side and straighten your arm and pull the band backwards. Hold it well and with the opposite hand slowly return to starting position. Now repeat it a few times. Switch these positions of arms and repeat the whole process.
3. Leg Press
You should sit comfortably on a chair. Tie the centre of the band under the foot you wish to exercise on first. Hold both the ends of the band at your chest, to take it upwards slowly, and in the meantime, you bend your hip and knee. Now, press your foot downward and apply little pressure into the band. Then, extending your hip and knee, hold the position for a while and firmly return to the initial position. Switch the position of the band on your legs and then repeat the same process.
4. Knee Extension
First, you should sit on the edge of a comfortable chair. Keep your feet kept closely intact. Tie the centre of the resistance band around the ankle of the leg you want to start your exercise. Bring the ends of the band below the foot of the opposite leg to maintain the ends by your knee. Slowly extend the leg so that your knee is straight against the band to put the required strain, this would help strengthen the knee. Now, hold the position for a couple of seconds before returning. Repeat the same process 2-3 times, switching the position of the band in your legs.
5. Hip Flexion
The first step is to sit on a sturdy, well-built chair. Tie the centre of the band around the top of the knee of the leg you want to first exercise on. Now, bring the ends of the band underneath the foot of the opposite leg to maintain and grasp the ends by your knee. Kindly remember to not stoop forward, keep your back straight. Slowly move your hip against the band, and pull forward. Hold and return slowly. Do this 2-3 times.
6. Elbow Flexion
Again, the very first step is to sit on a chair in a comfortable position. Now, loop the band in such a manner that your feet are right above its centre. Holding both ends of the bands in your palms, you should face forward. Put your elbows at your side. Keep your wrists straight and tight, and slowly bend the elbow, while bringing your hands near your shoulders. Then, hold this position for a while and return to the initial position, repeat the process.
7. Elbow/ bicep Curl
Again, sit on a relaxed chair and keep your legs spread wide. Hold one end of the resistance band under your feet. Place the other end on your opposite hand. Rest your free hand on your other thigh. Begin at a 90-degree angle or more, with the band bent slowly. Slowly do a bicep curl as you do in the gym, by pulling your hand with the band toward your shoulder. Similarly, do eight to ten reps. Then replace the position of the resistance band to the other side and repeat the same process. This exercise will help you enhnace the strength of your arm.
8. Knee Curl
Start by sitting on the edge of a sturdy chair. Tie the centre of the band around the ankle of the leg you have to start exercising with. Put forward the ends of the band underneath the foot of the opposite leg to maintain and grasp the ends of your knee. Slowly bend your knee against the band and pull backwards. Hold for a while and return slowly before switching the band on the legs and repeating the same process.
These are some selected theraband exercises that we’ve carved out for old people who are above 50 years of age. By doing these exercises, they can significantly improve their health in their golden years.
Frequently Asked Questions
Yes. Many seniors have found theraband (or resistance band) exercises extremely helpful. Among a lot of other benefits that have already been mentioned, they also help reduce anxiety and improve the overall quality of life. Keeping your muscles and bones in motion and not letting them get stiff helps them relax which in turn results in better bodily movement.
Get a band whose resistance is suitable for you. You should only perform the exercises according to your mobility. You know your body the best, so observe which area you already have strength in, and perform selective exercises according to that first. Do not strain yourself by doing something your body can not handle.