Resistance band exercises

Resistance bands are elastic tools that add resistance to your movements during exercises. Research shows they can be just as effective as gym equipment for strength training, when used properly. They can help you maintain a healthy bodyweight, too. Alongside a balanced diet, resistance training can support weight loss if you're overweight.

For older adults, resistance bands are a great choice. They can help you build strength with low-impact exercise. (Lower impact during exercise means less stress on your joints!) This is important for maintaining mobility and independence as you age.

Resistance bands are also affordable, easy to use, and present a low risk for injury. This makes them a practical option for anyone, regardless of age or fitness level.

5 exercises you can try at home using just a chair and a resistance band

Try doing up to 10 repetitions of each exercise. If you want to do more sets, remember to build up slowly and work to your fitness level. If the exercise feels too easy, try using a band with higher resistance. You can also grip a shorter length of the band to increase its tension.  

1. Seated row

The seated row targets your upper back, shoulders, and arm muscles. Doing this movement with resistance bands helps build strength in your upper body. This can help you maintain good posture and may reduce your risk of shoulder injuries.

Here’s how to do a seated row with your resistance band:

1. Wrap the band around the bottom of your foot. Make sure it’s secure, to avoid slipping.
2. Firmly hold on to each end of the band. 
3. Keep your leg straight and your heel on the ground.
4. Start with your arms straight in front of you.
5. Pull the band until your hands are at the sides of your chest.
6. Gently return to the start position.

2. Leg press

The leg press is an effective exercise for building lower body strength. It can improve leg strength, joint stability, and mobility, which can help you maintain balance and reduce your risk of falls.

Here’s how to do a seated leg press with your resistance band: 

1. Wrap the band around the bottom of your foot.
2. Firmly hold on to each end of the band.
3. Start by slowly bringing your knee towards your chest. 
4. Push your leg out in front of you, straightening it comfortably. Maintain control during the movement and avoid locking your knee. 
5. Slowly bring your knee back up towards your chest.

3. Chest press

The chest press helps build strength in your chest, shoulders, and arm muscles. Strengthening your upper body can help you improve your posture. It can also make it easier to perform daily tasks such as lifting, carrying, pushing, or pulling things.

Here’s how to do a seated chest press with your resistance band:

1. Wrap the band around a chair or around your upper back.
2. Firmly hold onto each end of the band.
3. Start with your hands at the sides of your chest.
4. Push both arms out in front of you.
5. Slowly return hands to the start position.

4. Leg extension

The leg extension works your thigh muscles to build strength and support around your knee. This exercise can be helpful in managing knee arthritis, but you should talk to a health professional before you try it for this purpose. Stronger thighs can also make everyday activities like walking, climbing stairs, and standing up easier and safer.

With a resistance band and a chair, you can easily try this exercise at home:

1. Tie the band around the front leg of your chair.
2. Sit down and place the band around the front of your ankle.
3. Start with your foot on the ground.
4. Straighten your knee while lifting your foot off the ground.
5. Slowly return to the start position.

5. Biceps curl

Biceps curls help build strength in your arms. This exercise works the biceps and supports healthy joints. It's a simple and effective workout option.

Here’s how to do a biceps curl with your resistance band:

1. Place the middle of the band underneath both your feet.
2. Firmly hold on to each end of the band.
3. Start with your hands down by your sides.
4. Bring your hands towards your shoulders while bending your elbows.
5. Slowly return to the start position.

The benefits of exercise

The Department of Health and Aged Care recommend completing at least 30 minutes of moderate-intensity physical activity on most days no matter your age, weight, or health condition.

This is because exercise has so many benefits! Exercise helps you:

• Manage existing health issues
• Reduce the risk of developing chronic health conditions
• Reduce the risk of falling
• Maintain your independence
• Manage pain and improve mobility

Learn more about exercise for healthy ageing.

Get in touch with LiveUp

If you would like to find local exercise classes, social activities, and helpful tips, try the quick LiveUp quiz or call our helpful team for free today on 1800 951 971.

References

Daryanti Saragih, I., Yang, Y. P., Saragih, I. S., Batubara, S. O., & Lin, C. J. (2022). Effects of resistance bands exercise for frail older adults: A systematic review and meta-analysis of randomised controlled studies. Journal of clinical nursing, 31(1-2), 43–61. https://doi.org/10.1111/jocn.15950 

Liu, X., Gao, Y., Lu, J., Ma, Q., Shi, Y., Liu, J., Xin, S., & Su, H. (2022). Effects of different resistance exercise forms on body composition and muscle strength in overweight and/or obese individuals: A systematic review and meta-analysis. Frontiers in Physiology, 12, Article 791999. https://doi.org/10.3389/fphys.2021.791999

Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. https://doi.org/10.1177/2050312119831116