But when you’ve sustained an injury or your body simply isn’t as agile as it used to be, it can be tough to motivate yourself to complete your daily exercises. Adding some simple resistance band workouts can be an awesome and easy way to maintain your fitness levels even when you can’t make it outside. Many exercises can even be completed from a seated position!
The CDC (and many other health organizations) strongly recommend all older adults complete at least 150 minutes of exercise weekly. These should include cardiovascular workouts (for example, walking, swimming, or dancing) and muscle-strengthening activities that activate all major muscle groups.
Exercises for Rehabilitation
If you’ve sustained an injury or medical condition that makes movements difficult, trying a new exercise regime can be daunting. However, completing regular exercises can help rebuild and strengthen the body to get you back at your peak fitness in no time!
Even the reigning World’s Strongest Man experiences pain when working out sometimes, and if he can beat his injuries, then so can you!
What You’ll Need
- A sturdy chair without arms
- Flat and supportive footwear
- Comfortable clothing that allows plenty of movement
- Resistance bands
Only complete the movements as far as you feel comfortable, your range will improve over time, and you shouldn’t be straining yourself.
These exercises can be completed seated or standing. Keep your back straight and shoulders relaxed. Your feet should be flat on the floor, shoulder-width apart.
Upper Body Exercises
Shoulder Flexion
- Loop the resistance band under your thighs and hold the ends firmly in your hands, hands placed in your lap.
- Raise your right arm into the air, straight, with your thumb pointing up.
- Hold for 5 seconds and slowly lower your arm.
- Repeat 15 times on both sides.
Bicep Curls
- Place the band beneath your feet, holding firmly in both hands, thumbs pointing up.
- Keep your elbows at your sides with straight wrists as you slowly bend the right elbow and bring your hand towards your shoulder.
- Slowly lower your hand.
- Repeat 15 times on both sides.
External Shoulder Rotation
- Hold a resistance band firmly in both hands. Keep your elbows bent at your sides with your thumbs pointing up.
- Keeping your elbows at your sides, pull the band apart with your hands as far as it feels comfortable.
- Hold for 5 seconds and slowly come back to the starting position.
- Repeat 15 times.
Lower Body Exercises
For these lower body exercises, start in a seated position with your feet flat on the floor, shoulder-width apart. Place a resistance band (like these at Victorem Gear) around the thighs, just above the knees, unless stated otherwise.
Seated Hip Abduction
- Pull your knees apart, pulling against the resistance band around your thighs. Hold for 3-5 seconds.
- Slowly return to the start position.
- Repeat 15 times.
Marching Hip Flexion
- Raise one knee up towards your chest, pulling against the band. Hold for 5 seconds.
- Slowly lower your leg back to the floor.
- Repeat 15 times on both sides.
Toe and Heel Raises
- Press the side of your thighs against the band.
- Slowly raise both toes off the floor without moving your legs or ankles.
- Hold for 5 seconds, then slowly lower toes back to the ground.
- Raise both heels off the floor without moving the rest of your body. Hold for 5 seconds and lower.
- Repeat 15 times.
Seated Knee Extension
- Start in the same seated, upright position as the previous exercises, this time looping the resistance band around your ankles.
- Keep your left knee, leg, and foot still while you slowly straighten your right leg out in front of you.
- Hold for 5 seconds before slowly lowering to the start position.
- Repeat 15 times on both sides.
Final Notes
These are just some of the best rehab exercises for seniors; however, what’s right for you will vary depending on the nature of your injury/medical condition and your physical capabilities.
You should always speak to a physical therapist or doctor before starting a new exercise routine and stop immediately if you feel any pain or discomfort.
