A 20-Minute Resistance Band Routine for Older Adults

Before you begin

Get a doctor's okay first if you have heart disease, chest pain, uncontrolled high blood pressure, a recent operation or fracture, osteoporosis with fractures, serious joint problems, dizziness or fainting, or any condition that worries you. See exercise at home for seniors: a safe starter guide.

Set up safely. - A sturdy chair with a firm seat, no wheels, placed against a wall; for standing exercises, a second sturdy support such as a kitchen counter. - A clear floor, non-slip closed footwear, good light and a fan or open window. - Water within reach, and a phone or alarm nearby. - A band that you have inspected for nicks and cracks. Use the lightest band that lets you complete the set with good form. Use a lighter band for arms than for legs. - Someone nearby for the first sessions, if possible.

The golden rules. - Breathe out as you pull or push, breathe in as you return. Never hold your breath. - Move slowly: about two seconds out, three seconds back. - Keep the band under control; never let it snap. - Mild effort is fine. Sharp pain, chest discomfort, dizziness or unusual breathlessness means stop at once and sit down. Call 112 for chest pain, fainting or stroke signs. - Do not use the band near the face, and do not wrap it round the neck.

The plan at a glance

• Warm-up: 3 to 4 minutes.
• Lower body: 5 to 6 minutes.
• Upper body: 5 to 6 minutes.
• Core and posture: 2 to 3 minutes.
• Cool-down and stretches: 3 to 4 minutes.

Do one set of 8 to 10 repetitions of each exercise to begin. After two to three weeks, if it feels easy, move to two sets, or to a slightly stronger band. Rest for 30 to 60 seconds between exercises. Do the routine two or three times a week, with a rest day between.

Warm-up (3 to 4 minutes, no band)

Sit tall near the front of the chair, feet flat.

1. Seated march: lift one knee a little, put it down, then the other, at an easy rhythm for 30 to 40 seconds. 2. Shoulder rolls: roll the shoulders up, back and down, ten times; then ten the other way. 3. Arm circles: with arms low and elbows bent, make small circles forward, then backward. 4. Ankle circles: lift one foot, draw a circle with the toes, five each way, then the other foot. 5. Gentle neck turns: turn the head slowly to one side, then the other, within comfort, three times each. Stop if dizzy.

Lower body (5 to 6 minutes)

1. Seated leg press with a band. - Sit tall. Loop the band around the arch of one foot, holding the ends in both hands, elbows bent and against the sides. - Slowly straighten the knee, pushing the foot forward against the band, until the leg is nearly straight but not locked. Hold for one second. - Bend the knee slowly back to the start. - 8 to 10 each leg. Keep the back against the chair. If the knee hurts, shorten the movement.

2. Seated knee opening (hip outward). - Place a loop band just above the knees, or tie a flat band into a loop. Sit tall, feet flat, hip-width apart. - Slowly press the knees outward against the band, a short distance, hold for one second, then bring them back. - 8 to 10 times. Keep the feet flat.

3. Chair stand with a band (optional, for stronger people). - With a loop band above the knees, sit near the front of the chair with feet hip-width apart, and have the chair against a wall. - Lean forward slightly and stand up, keeping the knees pressing outward gently against the band, then sit slowly. - 5 to 8 times. Use the chair arms to help if needed. Skip this if you have dizziness or balance problems, or do the version without the band.

4. Standing heel raises (holding the counter). - Stand tall, hands on a counter or chair back. Rise onto the toes slowly, hold for one second, lower slowly. - 8 to 10 times. Keep a firm hold. Skip if balance is poor.

5. Standing leg back (hip extension). - Holding the counter, with a loop band around both ankles or one end under the standing foot, move one leg a short way behind you, keeping the knee almost straight and the back upright, then return. - 6 to 8 each leg. Do not arch the back.

Upper body (5 to 6 minutes)

1. Seated row. - Sit tall with legs straight in front, heels on the floor, knees slightly bent. Loop the band around the feet and hold an end in each hand, arms straight in front at chest height. - Pull the hands back towards the ribs, elbows close to the body, squeezing the shoulder blades gently together. Hold for one second and return slowly. - 8 to 10 times. Keep the back straight, chest open.

2. Band pull-apart. - Hold a flat band at chest height in front, arms straight, hands shoulder-width apart. - Slowly pull the hands apart, opening the chest, until the band touches the chest or you feel the shoulder blades squeeze. Return slowly. - 8 to 10 times. Keep shoulders down, away from the ears.

3. Seated overhead press (light). - Sit tall, standing the band under the thigh or the chair leg, or holding it under one foot, with the hands at shoulder height, elbows bent. - Press the hands upward, but only as high as is comfortable, not above the head if the shoulders hurt. Lower slowly. - 6 to 8 times. Skip if you have shoulder pain, uncontrolled blood pressure or dizziness, and ask your doctor.

4. Biceps curl. - Stand the band under the foot of a seated leg, hold the ends, elbows by the sides. - Curl the hands towards the shoulders, keeping the elbows still, then lower slowly. - 8 to 10 times each arm or both together.

5. Triceps extension (optional). - Hold the band behind the back with one hand low and one high, and straighten the upper arm. Or anchor the band in a door at chest height and push down. Keep movements small if shoulders are stiff. - 6 to 8 times each side.

Rest 30 to 60 seconds between exercises.

Core and posture (2 to 3 minutes)

1. Seated posture pull. Sit tall, band held in front at chest height, and gently pull it apart while drawing the shoulder blades together, as in the pull-apart, but holding the squeeze for three seconds. 5 times.

2. Seated trunk twist with a band (gentle). Hold the band in both hands in front, arms bent, and slowly turn the upper body a short way to one side and back. Keep hips facing forward. 5 each side. Skip if you have back pain, osteoporosis with fractures or recent spine or hip surgery, unless advised.

3. Seated pelvic tilt. Sit tall, gently tighten the tummy muscles as if drawing the belly button towards the spine, hold for three seconds, relax. 5 to 8 times. No band needed.

Cool-down and stretches (3 to 4 minutes)

Hold each stretch 15 to 30 seconds, breathing slowly, without bouncing. Stretch only until you feel a mild pull, never pain; see stretching for stiff older bodies.

• Chest stretch: clasp hands behind the back or hold the chair back, gently lifting the chest.
• Shoulder stretch: bring one arm across the chest, and gently press it with the other.
• Thigh stretch (seated): hold the chair edge and gently extend one leg, flexing the foot.
• Calf stretch: sit with one leg straight, a heel on the floor and toes pulled towards you.
• Slow breathing: one minute of deep breaths in through the nose and out through the mouth.

Making it easier or harder

To make it easier, use a lighter band or none for the first week, shorten the range, do five repetitions, split the routine into morning and evening halves, and stay seated. To make it harder after three to four weeks of easy, pain-free sessions, add a second set, move one exercise at a time to the next band level, slow the lowering phase to four seconds or add balance work (see balance exercises for seniors). Change one thing a week.

Tracking and what to avoid

Keep a tick chart with the band level and repetitions, and notice whether everyday tasks, such as standing up five times without using the hands, are getting easier. Avoid holding your breath, fast jerky movements, damaged or poorly anchored bands, exercising through sharp pain, exercising when ill or dizzy and skipping rest days; see exercising indoors in Indian summer and monsoon.

Fit it into a week

A balanced week for many older adults might include: two or three band sessions on non-consecutive days; walking or cycling on most days; balance practice on three or more days; and stretches daily. See walking programme for older adults, chair exercises for seniors and strength training after 60: how much is enough. For motivation, see motivating a parent to exercise.

When to ask a professional

See a doctor before starting if you have heart, blood pressure, lung, bone or other significant conditions, or any of the red-flag symptoms, and if exercise brings on new symptoms. A physiotherapist can check technique, choose bands and adapt the routine to knee, hip, shoulder or back problems or after surgery. A qualified exercise professional experienced with older adults can supervise. In an emergency, call 112.