Transcription
Band Exercises for Older Adults:Using Resistance to Build Strength and Prevent FallsSponsored by:
ContentsBuild Strength With Bands. 4How to Exercise with a Band. 5Before You Exercise. 6As You Exercise. 71. Seated Hip Abduction. 82. Marching Hip Flexion (seated). 103. Toe and Heel Raises (seated). 124. Seated Knee Extension. 145. Shovel Exercise (seated). 166. Shoulder Flexion (seated). 187. Bicep Curls. 208. Seated Row. 229. S houlder External Rotation (band pull apart). 24Cool down your body. 26
Build Strength With BandsExercising with resistancebands is a great way to buildstrength in all parts of yourbody - legs, arms, and core.Bands are portable andinexpensive. You can use themat home, outdoors, or at thegym.Building strength with bandsis safe and effective and will: R educe your risk for falls Improve your physicalcapabilities Deter some chronic diseasesGenerally, increasing yourstrength will lessen the4symptoms of aging. (Seguin etat. 2003)Almost anyone can exercisewith bands.If you: have talked with yourhealthcare provider aboutexercising have been regularly doingsome exercises and/oractivities have enough strength inyour hands to hold a bandsecurely,then you are ready to exercisewith bands.Finding Balance Resistance Band ExercisesBe ActiveAdults aged 65 yearsand older shouldaccumulate at least 150minutes of moderateto vigorous intensityaerobic physical activityper week in bouts of10 minutes or more.Plus, it is beneficial toadd muscle and bonestrengthening activities,like exercising withbands, at least 2 daysper week.
How to Exercise with a BandFor these exercises youwill need: A sturdy chair without arms,like a kitchen chair Shoes that are flat andsupportive Clothing that allows you tomove freely A bandBands come in variouscolours representing differentamounts of tension orresistance.Tension can also be increasedby moving your hands closertogether to shorten the lengthof the band.Bands are also called: R esistance bandsE xercise bandsT herapy bandsT ubingL oop bandsF igure 8 bands orE lastic bands5
Before You ExerciseWarm up your bodyReview the exercises Do 5-10 minutes of light tomoderate aerobic activity:– Walk briskly, dance, bike,or row M ove your muscles:– Rise up on your toes thenyour heels– Squat half way down or sitto stand– Do arm circles and wallpush-upsWhen you feel warm and alertand you are perspiring lightly,you are ready to go. R ead through the instructionsand look at the pictures Practice each movementwithout the band6Select the right band Choose a band that youcan move through the entirerange Change where you grip theband to adjust the tension Begin exercising with lightertension, increasing resistanceas you progress over timeFinding Balance Resistance Band Exercises!Using aband with toomuch tensioncan cause injury or it could snapback and hit you!
As You Exercise M aintain good posture:– Sit up tall, tighten yourcore, relax your shoulders G rip band firmly, but don’tcause white knuckles M ake slow, controlledmovements:– Don’t allow band tosnap back C ontinue breathingthroughout:– Don’t hold your breath– Exhale as you pull onthe band Always keep a slight bend inyour knees and elbows:– N ever lock your joints orhyperextend.Consider a lighter band if anyof the movements are toohard to do.An Important Reminder:Always listen to your body!Stop exercising if: A movement causes pain You become dizzy You feel not right or “off”To tightenor engage yourcore, imaginepulling your bellybutton towardsyour spine.7
1. Seated Hip AbductionSet up and starting position:Sit on a chair with feet flat on thefloor and shoulder width apartLoop band around thighs, justabove knee and tie band on topRelax shoulders, tighten core andmaintain good posture8Finding Balance Resistance Band Exercises
1. Seated Hip AbductionMovement:Push thighs out against band toopen, hold for 3-5 secondsSlowly return to start positionRelax, repeat up to 15 timesRemember to breathe9
2. Marching Hip Flexion (seated)Set up and starting position:Sit up straight in a chair with feetflat on the floor, shoulder widthapartLoop band around the thighs, justabove the knee and tie band on topRelax shoulders, tighten core andmaintain good posture10Finding Balance Resistance Band Exercises
2. Marching Hip Flexion (seated)Movement:Raise one knee up towards chest tostretch bandHold for 5 seconds and slowlylower back to floorRepeat up to 15 times, switch legsRemember to breathe11
3. Toe and Heel Raises (seated)Set up and starting position:Sit up straight in a chair with feetflat on the floor, shoulder widthapartBand looped and tied just abovethe kneeRelax shoulders, tighten core andmaintain good posture12Finding Balance Resistance Band Exercises
3. Toe and Heel Raises (seated)Movement:Press sides of thighs out into bandand raise both toes off the floorDon’t let band pull your knees orankles inwardHold for 5 seconds then return tostart positionRaise both heels off the floorRepeat up to 15 timesRemember to breathe13
4. Seated Knee ExtensionSet up and starting position:Sit on a chair with feet flat on thefloor, shoulder width apartLoop band around ankles, justabove shoes and tie bandRelax shoulders, tighten core andmaintain good posture14Finding Balance Resistance Band Exercises
4. Seated Knee ExtensionMovement:Keep left knee bent with foot onfloor, slowly straighten right leg tostretch elasticHold leg extended for 5 seconds,slowly return to start positionRepeat up to 15 times, switch legsRemember to breathe15
5. Shovel Exercise (seated)Set up and starting position:Sit on a chair with feet flat on thefloor, shoulder width apartLoop band around bottom ofone footRelax shoulders, tighten core andmaintain good posture16Finding Balance Resistance Band Exercises
5. Shovel Exercise (seated)Movement:Hold ends of band firmly in bothhands and keep them at hip heightSlowly bend knee towards chest,keeping toes pointed upPush foot down towards the floorto straighten kneeRepeat up to 15 times, switch legsRemember to breathe17
6. Shoulder Flexion (seated)Set up and starting position:Sit on a chair with feet flat on thefloor and shoulder width apartLoop band under thighs, hold bandfirmly in both handsRelax shoulders, tighten core tomaintain good posture18Finding Balance Resistance Band Exercises
6. Shoulder Flexion (seated)Movement:Hold left hand stationary on thighHold right arm straight with thumbup and pull the band up in front ofyou as high as comfortableHold band up for 5 secondsSlowly return to the starting positionRepeat up to 15 times, switch armsRemember to breathe19
7. Bicep CurlsSet up and starting position:Sit up straight in a chair with feetflat on the floorLoop band under feet and holdband firmly in both handsRelax shoulders, tighten core tomaintain good posture20Finding Balance Resistance Band Exercises
7. Bicep CurlsMovement:Hold each end of the band with thumbsfacing upKeep elbows at your sidesKeep wrists straight, bend right elbowbringing hand toward right shoulderOnly one forearm should move at a timeSlowly lower hand and repeat up to 15times, switch armsRemember to breathe21
8. Seated RowSet up and starting position:Sit up straight in a chair with feetflat on the floor, back straightLoop band under one foot and holdband firmly in both handsRelax shoulders, tighten core andmaintain good posture22Finding Balance Resistance Band Exercises
8. Seated RowMovement:Squeeze shoulder blades togetherwhile bringing elbows straight backuntil hands reach top of hipsHold for 5 seconds then slowlyreturn to start positionKeep arms close to your side theentire timeRepeat up to 15 times (switch arms)Remember to breathe23
9. Shoulder External Rotation (band pull apart)Set up and starting position:Sit up straight in a chair with feetflat on the floorHold band firmly shoulder widthapart in both hands, elbows bent atyour side with thumbs facing upRelax shoulders, tighten core andmaintain good posture24Finding Balance Resistance Band Exercises
9. Shoulder External Rotation (band pull apart)Movement:Keep elbows in, stretch band apartand hold for 5 secondsSlowly bring hands back to startRepeat up to 15 times, switch armsRemember to breathe25
Cool Down Your BodyUse this time to cool your mindand body: Start your cool downwith 2-3 minutes of eitherwalking around the room orwalking on the spot Perform the same exercisesyou did during warm-up Add stretching to yourcool-downAlways cool-down after exerciseand before you sit down or standstill for lengths of time.26Important to: M ove slower Lower heart rate Breathe deeperFinding Balance Resistance Band Exercises
Included in this booklet isa selection of basic bandexercises to get you started!Many of the exerciseshave additional variations.Perform 1-3 sets of 10-15repetitions for each exercise.Consider a more challengingband tension once you cancomplete 3 sets of 15 reps.No matter what your abilities are today, you canimprove your strength and balance.Explore options for activities in your community. Visityour local seniors centre or recreation centre to learnabout programs and classes for you!27
For more ideas, activities and resources onchallenging your balance and building strength toprevent falls go to findingbalancealberta.caSponsored by:
A band Bands come in various colours representing different amounts of tension or resistance. Bands are also called: Resistance bands Exercise bands Therapy bands Tubing Loop bands Figure 8 bands or Elastic bands Tension can also be increased by moving your hands closer tog
