Taking the necessary steps to stay strong and fit as you age is a necessity. According to Harvard Health Publishing, a decrease in your physical abilities, such as speed, endurance and strength, is a natural part of aging. Performing daily chores and activities like bringing groceries to your car and house, tending the garden, maintaining your balance on slippery ground, and even playing with your grandchildren can become more difficult. Staying physically active is the name of the game in order to preserve your coordination and strength. So we’ve rounded up five of the best resistance band exercises for getting stronger as you age.
Muscles help you stay healthy and fit and prevent disease. Regardless of your fitness goals, you need to perform regular strength training. You can still use fitness staples like dumbbells, dumbbells, and kettlebells to get stronger, however, resistance bands are an underrated tool that can also be incredibly effective. Working out with a resistance band is low impact and the tension you get from it challenges your muscles.
Now that we’ve loved how awesome resistance bands are, let’s move on to exercises to get stronger as you get older. Grab a resistance band and let’s go. And then don’t miss 5 daily exercises to improve muscular endurance as you age.
Kick off this routine with a few rows of bands. Set it up by wrapping your resistance band around a sturdy surface, like a post or beam. Grasp the band with both hands and take a few steps back to gain tension. Keeping your core tight, push your elbows back and squeeze your shoulder blades together. Then, fully straighten your arms for a full stretch before performing the next repetition. Perform three sets of 15 reps.
Band squats – demonstrated above – will have you putting both feet on a resistance band, placing them shoulder-width apart. Hold the band at shoulder height. Next, squat down, sitting on your heels. Stand up, flexing your glutes to complete the movement. Perform three sets of 15 reps.
Begin this exercise by placing one foot on the resistance band. Grasp the band with both hands at chest height. Place your other foot behind you, keeping your toes firmly planted. Your chest should stay high and your core tight as you lower yourself until your back knee touches the floor. Cross the heel of your front leg to come up. Perform all reps on one leg before switching to the other. Perform three sets of 10 repetitions for each leg.
Air band tricep extensions will allow you to wrap a resistance band around the bottom of a sturdy beam or pole and grab the handles. Turn around and raise your arms so the band is right behind you. Bend your elbows where your biceps touch your forearms for a deep triceps stretch. Once they’ve touched, extend your arms and strongly flex your triceps at the top. Perform three sets of 15 reps.
For this last exercise, tie a resistance band around a sturdy beam and step to the side to get some tension. Hold the end of the band with both hands using an overhand (pronation) grip and make sure your feet are placed in a wide stance. Keep your core tight as you rotate the band across your body from your upper back. Flex your obliques through the full range of motion, then return to the starting position. Perform three sets of 15 repetitions for each side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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