The Senior Friendly Home Workout
What you need to get started:
- 1 package of stretch bands that includes 3 different band tensions (low, medium and heavy). Bands are usually about 4 feet in length, which is long enough for most exercises
- Bands can be purchased at most sports equipment stores, discount department stores or online, and will cost between $10 and $20
1: Seated Hip Flexion Exercises for Chronic Back Pain
To help ease lower back pain and increase the flexibility of your hip joints, try this hip flexion exercise:
- While sitting in a chair, wrap a resistance band around the lower thigh of your right leg.
- Step on the ends of the band with your left foot to hold it in place.
- With your knee still bent, slowly lift your right foot off the ground.
- Lift your foot as high as possible and then hold it.
- Lower your foot and repeat with the left leg.
2: Bicep Curls
Want to feel stronger when carrying groceries or playing with your grandkids? Try bicep curls. They don’t take much time, but the benefits of doing them regularly will show up quickly.
Begin in a standing position with your feet a shoulder’s-width apart.
- Place the middle of the resistance band under your feet and hold one end of the band tightly in each hand.
- Let your arms fall to your sides.
- Beginning one arm at a time, slowly and gently bend at the elbow (keep your wrist straight) and lift your hand toward your shoulder.
- Slowly unbend that arm.
- Repeat with the other arm.
3: Take the Stairs Again with Knee Extension Exercises
Adding knee extension exercises to a resistance-training workout can help you strengthen your hamstrings and the back of your upper legs.
- While sitting on a sturdy chair, tie one end of your resistance band around one ankle and the other end to a secure, heavy object located behind you.
- Bend your knees at a 90-degree angle.
- Working one leg at a time, slowly straighten your knee as high as you comfortably can against the resistance of the band.
- Slowly bend your knee.
- Relax, and then repeat with the opposite leg.
4: Overhead Arm Raises for Strong Shoulders and Arms
To keep your shoulders and arms flexible so you can reach those high objects on shelves or cabinets, add overhead arm raises to your workout.
Begin standing with your feet a comfortable shoulder-width apart to help keep your balance. Do this exercise one side at a time.
- Place one end of your resistance band under your right foot to keep it secure and hold the other end of the band in your right hand.
- Bend your right arm at the elbow — your elbow should be pointed toward the sky and your right hand behind you.
- Slowly straighten your right arm, extending your right hand toward the sky.
- Hold, and slowly lower your right arm.
- Repeat with the left arm.