Old Age Resistance Training: Advantages and Example Movements

Older Adult Fitness: Advantages and Suitable Workouts

Staying active and maintaining physical fitness is essential for older adults, promoting health, mobility, and preventing falls. According to the World Health Organization (WHO), older adults should engage in at least 150 minutes per week of moderate-intensity physical activity, along with muscle-strengthening activities on at least two days per week, including balance exercises. One effective tool for enhancing strength, flexibility, and balance is the use of resistance bands.

Resistance bands are fabric or elastic bands used for strength training and improving balance, flexibility, and mobility. They are a versatile and affordable alternative to traditional weights, making them an excellent choice for those who do not have access to gym equipment. Household items such as canned goods or water bottles can also serve as makeshift weights in a pinch.

When starting a resistance band workout, it is recommended to begin with a band with less resistance, often lighter in colour. As one's strength improves, they can gradually move on to bands with more resistance.

One popular exercise using resistance bands is the chest press. To perform this exercise, stand or sit with feet hip-width apart, placing the resistance band behind your back and bringing it forward under your arms. Bring your elbows to your sides with knuckles facing forward, and press your hands forward until your arms are almost straight.

Another exercise is the bicep curls. Sit or stand with feet flat on the ground, holding the ends of the resistance band with arms straight down by your sides. Curl your hands up to your shoulders with palms facing upward.

The pull apart exercise involves sitting or standing with feet hip-width apart, holding the resistance band with both hands at shoulder level. Pull the band by moving your hands around to the side until your shoulder blades squeeze together.

The lateral raise exercise involves sitting or standing up straight with feet together, placing the middle of the resistance band under one foot, and holding the ends of the band in each hand. Raise your arms straight out to your sides until they are about shoulder height.

It is essential to consult a healthcare professional before beginning a new exercise routine, especially for older adults. This is to ensure that the exercises are safe and appropriate for your individual health needs and fitness level.

Once you feel confident in your ability to use resistance bands, you may consider moving on to dumbbells for a more challenging workout. However, always prioritize safety and listen to your body, taking breaks as needed to prevent injury.

In addition to Medicare Advantage (Part C) plans offering coverage for fitness programs and gym memberships, often referred to as the SilverSneakers program, these exercises can be easily incorporated into a home workout routine, making it more accessible for older adults to maintain their physical fitness and overall health.