The older adult population benefits more from exercise than any other age group. As you age and become less active, muscle mass and bone density deteriorate. This leads to a lack of strength and self-confidence in our body, which can lead to disturbances in the gait, in the posture, in the mobility and in other daily functions. We often attribute the problem to balance. In reality, the loss of muscle mass and strength leads to a supposed imbalance.
Resistance belts are excellent tools for rebuilding strength because they are versatile, portable and lightweight. The exercises will train large and small groups of muscles to assist you with day-to-day activities such as carrying groceries or grandchildren, washing, opening doors, or getting up from a chair. Grab a resistance band and start building your strength with the following exercises today.
Focus on form. Reduce the time between sets to make the exercises more challenging, or adjust the tension of the band by changing the placement of your hand. Try the route three times a week.
Biceps Curls s
Purpose: Strengthen your arm to pull yourself up, get on a bus, carry a plate to the kitchen, or blow-dry your hair.
How to: Start by standing shoulder width apart and knees slightly bent. Place your arms with your palms facing forward to your side. Bend your elbows and lift the band at shoulder height. Slowly return to the starting position. Perform three sets of eight reps each. Let rest between each sentence for 1
Purpose: Improve posture by strengthening your chest and back muscles.
How to: Begin in a staggered posture with the band under your forefoot, holding the band with the opposite hand and leaning slightly forward. Pull your elbow back and then slowly return to the starting position. Perform three sets of eight reps on each side. Let rest between each sentence for 10 seconds.
Standing Breast Press
Purpose: Straighten your chest and body muscles to open a door or put your arm through a shirt sleeve.
How To: Wrap the ribbon around your back and hold the ends of the ribbon in each hand. Push your arms forward and then slowly return to the starting position. Perform three sets of eight full repeats, followed by eight pulses. Let rest between each sentence for 10 seconds.
Pictured: Bicep curls with resistance bands.
BIO: Marcy Simon is the manager of senior fitness programs at Asphalt Green and a former professional dancer. Asphalt Green is a non-profit organization dedicated to providing free sports and fitness facilities for underserved New Yorkers.
Marcy Simon is a former professional dancer and manager of senior fitness programs at Asphalt Green.
The Senior Planet Center at 127 w. In the 25th Street will take place Asphalt Green and its innovative approach to fitness for older adults. Try out exercises and fun fitness games from Asphalt's Skills in Motion program. All movements are designed to improve strength, coordination and functional balance in older adults. The meeting will take place on the 21st of August from 13.30 to 15.00. RSVP required. E-mail firstname.lastname@example.org or call 646-590-0615.