{"id":34263,"date":"2023-09-19T05:15:38","date_gmt":"2023-09-19T05:15:38","guid":{"rendered":"https:\/\/danielsmarketingblc.com\/CuratedProducts\/?p=34263"},"modified":"2023-09-19T05:15:39","modified_gmt":"2023-09-19T05:15:39","slug":"resistance-band-exercises-for-seniors-14-minute-workout-video","status":"publish","type":"post","link":"https:\/\/danielsmarketingblc.com\/CuratedProducts\/2023\/09\/19\/resistance-band-exercises-for-seniors-14-minute-workout-video\/","title":{"rendered":"Resistance Band Exercises for Seniors: 14-Minute Workout Video"},"content":{"rendered":"

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Every month, a brand new trainer takes us through 4 of the perfect workouts they’ve of their back pocket. Follow along weekly for brand spanking new ways to sweat it out with us.<\/span> See All<\/a><\/span> <\/div>\n<\/p><\/div>\n

Because the years add up, we regularly feel the results of our each day lives in our bodies an increasing number of. That less-than-ergonomic desk arrange? Our back’s gonna tell us about it. On a regular basis spent driving around in a automobile? Our hips won’t lie about how much they hate it.<\/p>\n

One key to creating our bodies less cranky is to maintain them moving. The Centers for Disease Control (CDC) recommends adults over age 65 get in at the least 150 minutes of moderate exercise<\/a> every week to assist keep muscle loss, chronic illness, and mobility<\/a> issues at bay. One particularly smart technique to get in those workouts is through the use of resistance bands. That is why Crunch fitness instructor Liz Fichtner put together this 14-minute workout of resistance band exercises for seniors for Well+Good’s Trainer of the Month Club. Trust us: It can kick your mobility, balance, and posture into gear!<\/p>\n

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Advantages of resistance band exercises for seniors<\/h2>\n

They’re gentle on the joints<\/h3>\n

Resistance bands are one in every of Fichtner\u2019s favorite ways to assist older adults improve their muscle strength and mobility without being too harsh on the body. “It gives just a little bit,” she says.<\/p>\n

As Floery Mahoney, founding father of fitness studio Board30<\/a>, told Well+Good concerning the advantages of resistance bands<\/a>, “The graceful and constant tension is significantly better to your joints and even helps strengthen your joints, the more you utilize them.”<\/p>\n

They’re versatile<\/h3>\n

Heather Milton, MS, RCEP, CSCS,<\/a> an exercise physiologist at NYU Langone\u2019s Sports Performance Center, points to resistance bands\u2019 versatility as a serious perk of using this tool<\/a>. The band might be anchored on different parts of your body, like arms or thighs or feet, opening up possibilities for more rotational and lateral movements, she once explained to Well+Good. Which means you possibly can hit more of those tricky-to-target muscles that improve balance and posture.<\/p>\n

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They make strength training more accessible<\/h3>\n

These flexible bands are a knockout for ease of use. Available in various amounts of resistance, you possibly can select the band that works for your<\/em> body and strength for every exercise. And at a low price point, these at-home workout tools remove a barrier to entry some may face\u2014no need to affix a gym or schedule a category, you possibly can follow along at home with Fichtner for access to targeted fitness. Pair this quick, effective workout with a walk, bike ride, or your favorite cardio exercise to get in a well-rounded fitness session.<\/p>\n

\u201cI hope this leaves you feeling more mobile, feeling taller with that posture, and your balance is making you’re feeling really powerful,\u201d Fichtner says.<\/p>\n

At-home resistance band exercises for seniors<\/strong><\/h2>\n

Equipment needed:<\/strong><\/em> A resistance band in a weight that most accurately fits your needs. Bands typically are available very light, light, medium, heavy, and extra-heavy options. It’s possible you’ll also profit from having a yoga block or pillow to take a seat on. \u201cThe yoga block helps my knees drop just a little lower and it gives me some height,\u201d Fichtner says.<\/p>\n

Who is that this for?<\/strong><\/em> Seniors trying to increase their mobility, posture, and balance<\/p>\n

Format:<\/strong> <\/em>Fichtner leads us on a resistance band flow with easy exercises done while using the resistance band.<\/p>\n

Arm lift side bends<\/h3>\n

Inhale, with the resistance band held taut between your hands, and lift it up above your head. Then, side bend to the left. Inhale through the nose, then side bend to the other side. Lower the arms back all the way down to the ground.<\/p>\n

Above-head arm lifts<\/h3>\n

With the resistance band still held taut between your hands with the arms prolonged, lift the resistance band above and just barely behind your head. \u201cHold it where it’s sticky,\u201d Fichtner says. \u201cHold, take a breath, then bring the resistance band down.\u201d Repeat at the least two more times.<\/p>\n

To take it to the following level, lift the resistance band up and, as an alternative of holding, bring your arms behind your head and as far down as you possibly can in a single fluid movement, bringing your shoulder blades together.<\/p>\n

When you’re done, put the band down on the ground and take a break with a number of gentle shoulder circles in each direction.<\/p>\n

Arm lifts and shoulder rotations<\/h3>\n

With the resistance band above your head and your arms wide, take your left bicep to your left ear, and right arm pointing straight out to the side. Then, take your right shoulder and produce it forward so you’re feeling an internal rotation and produce that hand behind your back. \u201cThis offers you an internal and external rotation of your shoulders,\u201d Fichtner says. \u201cThat is going to assist with that mobility.\u201d<\/p>\n

Switch sides, and repeat.<\/p>\n

Finish with those gentle shoulder rolls in each directions again.<\/p>\n

Cat-cow<\/h3>\n

This movement helps with spinal flexion. On hands and knees in a tabletop position, with fingers spread wide, wrists under your shoulders and knees under your hips, drop your belly and look forward. Then tuck the pelvis and chin, push the ground away and round your upper back. Repeat a number of times, then add in some lateral movement, making easy circles with the ribs to your left and right.<\/p>\n

Standing resistance band forward push<\/h3>\n

Grab the resistance band again and arise. Thread the band behind your back right at your bra line or scapula. With the band in a u-shape around your torso, grab the ends and wrap them around your hands, finding the suitable resistance. Then together with your arms bent at 90-degrees, round your upper body and push your arms forward. As you steadily come back to standing, bringing your elbows back to your body, feel the shoulder blades engage. Repeat 4 more times.<\/p>\n

\u201cThis is admittedly great to your posture,\u201d\u00a0Fichtner says. \u201cIt will allow you to find where you’re rounding, and the way to bring your shoulder blades together.\u201d<\/p>\n

Resistance side reach<\/h3>\n

Place the resistance band behind your body at your glute area, after which wrap the ends around your hands together with your palms forward, pinkies resting right by your hips.<\/p>\n

Listen to how straight your arms get. \u201cMost of us seniors can\u2019t extend our arms to a full extension,\u201d Fichtner says. \u201cIn the event you can\u2019t, don\u2019t worry about it. Eventually you will probably be about to.\u201d<\/p>\n

With palms forward, extend one arm at a time outward to the side, then bring it back. Consider moving down and away. Switch sides, and proceed alternating.<\/p>\n

\u201cDo you’re feeling longer, taller, do you’re feeling more on top of things?\u201d Fichtner asks. After you are attempting each arms individually, move into extending each arms directly.<\/p>\n

Leg lifts<\/h3>\n

Place your resistance band under your feet while holding the ends in each hand. Gently shift your weight to your right foot and slide the left foot a number of inches away, then slide it back. Repeat a handful of times.<\/p>\n

Next, try lifting the foot, setting it down, then bringing it back to your neutral stance. Eventually, progress to pulsing it out to the side a number of times before bringing it back to center.<\/p>\n

Switch sides and repeat the pattern, starting with the slides.<\/p>\n

Resistance lunges<\/h3>\n

A modified lunge with the resistance band, this move really targets balance. Place the band behind your bra line again with the ends wrapped around your hands. Step back right into a lunge, while concurrently pushing the band forward together with your arms. Then come back to standing. Alternate sides and repeat for about 30 seconds. Pushing the band forward helps hone in on core stability.<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

Every month, a brand new trainer takes us through 4 of the perfect workouts they’ve of their back pocket. Follow along weekly for brand spanking new ways to sweat it out with us. See All Because the years add up, we regularly feel the results of our each day lives in our bodies an increasing […]\n","protected":false},"author":1,"featured_media":34264,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"fifu_image_url":"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/09\/TOTMC-Resistance-Band-Exercises-for-Seniors.jpg","fifu_image_alt":"","two_page_speed":[],"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[97],"tags":[3508,2299,662,2298,3256,858,519],"class_list":["post-34263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-14minute","tag-band","tag-exercises","tag-resistance","tag-seniors","tag-video","tag-workout"],"aioseo_notices":[],"yoast_head":"\nResistance Band Exercises for Seniors: 14-Minute Workout Video - Daniels Marketing BLC<\/title>\n<meta name=\"description\" content=\"Every month, a brand new trainer takes us through 4 of the perfect workouts they've of their back pocket. 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