As we age, it becomes increasingly important to maintain our physical health. One great way to do so is by incorporating resistance band exercises into our workout routines. Not only are they low-impact, but resistance bands can also help improve our balance, flexibility, and overall strength. Here are 10 amazing printable resistance band exercises that are perfect for seniors!
- Seated Bicep Curls
This exercise is a great way to target your biceps and improve your arm strength. Simply sit on a chair with your feet flat on the floor and your back straight. Hold the resistance band in both hands with your palms facing up. Slowly lift the band towards your shoulders, keeping your elbows close to your body. Lower the band back down to the starting position and repeat. Aim for 10-15 reps per set.
- Resistance Band Row
To strengthen your upper back and improve your posture, try the resistance band row. Start by sitting on the edge of a chair with your feet flat on the floor. Loop the middle of the resistance band around the bottom of your feet and grasp the ends in each hand with your palms facing each other. Keeping your back straight, pull the band towards your chest, squeezing your shoulder blades together. Lower the band back down to the starting position and repeat. Aim for 10-15 reps per set.
- Seated Leg Extensions
To work on your leg strength and stability, try seated leg extensions. Start by sitting on a chair with your back straight and your feet flat on the floor. Loop the resistance band around your right foot and hold onto the ends with both hands. Slowly straighten your leg out in front of you, keeping your toes pointed towards the ceiling. Then, lower your foot back down to the starting position and repeat. Aim for 10-15 reps per set before switching to your left leg.
- Resistance Band Chest Press
To work on your chest and upper body strength, try the resistance band chest press. Start by sitting on a chair with your back straight and your feet flat on the floor. Loop the resistance band around the back of the chair and hold onto the ends with both hands. Slowly push the band away from your body, keeping your elbows close to your sides. Then, slowly bring the band back towards your chest and repeat. Aim for 10-15 reps per set.
- Seated Shoulder Press
To work your shoulder muscles, try the seated shoulder press. Start by sitting on a chair with your back straight and your feet flat on the floor. Hold the resistance band in both hands with your palms facing forward and raise your arms to shoulder level. Then, push the band upwards towards the ceiling, keeping your elbows slightly bent. Lower the band back down to shoulder level and repeat. Aim for 10-15 reps per set.
- Seated Hamstring Curls
To work on your hamstrings, try seated hamstring curls. Start by sitting on a chair with your back straight and your feet flat on the floor. Loop the resistance band around the bottom of your right foot and hold onto the ends with both hands. Slowly bend your right knee, bringing your foot towards your buttocks. Then, slowly straighten your leg back out and repeat. Aim for 10-15 reps per set before switching to your left leg.
- Resistance Band Tricep Extension
To work your triceps, try the resistance band tricep extension. Start by sitting on a chair with your back straight and your feet flat on the floor. Hold the resistance band in both hands with your palms facing down and lift your arms above your head. Then, slowly bend your elbows, bringing the band towards the middle of your back. Straighten your arms back out and repeat. Aim for 10-15 reps per set.
- Seated Side Leg Raises
To work on your hip abductor muscles and improve your balance, try seated side leg raises. Start by sitting on a chair with your back straight and your feet flat on the floor. Hold onto the armrests for support if needed. Slowly lift your right foot off the ground and out to the side, keeping your knee straight. Hold for a few seconds before lowering your foot back down and repeating. Aim for 10-15 reps per set before switching to your left leg.
- Seated High Rows
To work on your back and improve your posture, try seated high rows. Start by sitting on a chair with your back straight and your feet flat on the floor. Hold onto the resistance band with both hands and raise your arms above your head. Then, slowly pull the band down towards your chest, squeezing your shoulder blades together. Raise your arms back up to the starting position and repeat. Aim for 10-15 reps per set.
- Seated Hip Flexion
To work on your hip flexor muscles and improve your balance, try seated hip flexion. Start by sitting on a chair with your back straight and your feet flat on the floor. Loop the resistance band around your right foot and hold onto the ends with both hands. Slowly lift your right foot off the floor and bring your knee towards your chest. Hold for a few seconds before lowering your foot back down and repeating. Aim for 10-15 reps per set before switching to your left leg.
There you have it - 10 amazing printable resistance band exercises that are perfect for seniors! These exercises are low-impact, easy to do, and can help improve your overall strength and mobility. So why not give them a try today?
