· Bright Ideas · Advice · This Is The One Workout Anyone Over 50 Needs To Be Doing
Bright Ideas · Advice · This Is The One Workout Anyone Over 50 Needs To Be Doing

This Is The One Workout Anyone Over 50 Needs To Be Doing

These low-key exercises will go a long way toward helping you retain your independence as you get older.

I’ve never been great at exercising regularly, but I recently found a tool that makes it easy and convenient: resistance bands! Today I’ll be telling you all about them, starting with an overview of what resistance training actually is and why it’s so important (especially for us “mature” adults). 😉

I’ll also share some good reasons why you should give resistance bands a try, and I’ll show you 7 easy exercises you can do with them!

Related:  The Weird & Wonderful Activity That People Over 50 Love

What Is Resistance Training?

Resistance training is any deliberate exercise that challenges your muscle strength against external resistance. Resistance training helps build strength, tone muscles, and can even strengthen bones.

Because our muscle strength declines as we age, resistance training is especially important for those of us over 50. Maintaining muscle strength over time is crucial for preserving the ability to do the ordinary daily activities that many of us take for granted!

Essentially, resistance training can help preserve your independence as you get older. And in my opinion, there’s no easier or more convenient way to do it than with a set of resistance bands! 🙂

4 Reasons Why You Should Exercise With Resistance Bands

1. It’s Safe

In terms of safety, resistance bands offer a couple of advantages over alternatives like weight machines and free weights. First, there’s no risk of dropping a heavy weight on yourself accidentally. (That’s an especially good thing for those of us with somewhat clumsy tendencies.) 😉

Second, resistance band exercises are low-impact and very gentle on joints. The risk of joint injury increases as we age, so the gentler the exercise, the better.

2. It’s Affordable

Why pay for an expensive gym membership or pricey exercise equipment when you can buy a few resistance bands instead? You can get a full set of them for around $10, and that’s all you need to start building muscle strength!

3. It’s Portable

You can exercise with resistance bands almost anywhere! You can bring your bands with you when you travel, or even take them to work and use them at your desk!

4. It’s Customizable

You can exercise nearly every area of your body using resistance bands, so you get to customize your workout based on your individual goals. And most resistance band sets include several different resistance levels, so you can use the stretchier ones for a gentler workout and the stiffer ones when you want more intensity.

Types Of Resistance Bands

There are two main types of exercise bands (although there’s quite a bit of variety within each type):

  • Type 1: LoopsLoop bands are essentially giant rubber bands. They’re small, inexpensive, and easy to use.
  • Type 2: Tubes With HandlesTube-style bands with handles are a bit more versatile because you can attach them to doors and other surfaces.

7 Resistance Band Exercises To Try

When you buy a set a resistance bands, it usually comes with an instructional guide of some sort, like a booklet, eBook, or online video. Check it out and give those exercises a try, or try some of my favorites exercises below! (You can even do #7 and #8 while sitting at your desk!)

1. Bicep Curl

For Type 2 Bands

Stand with both feet on the band about shoulder-width apart. Hold one handle in each hand, arms extended towards the floor, palms facing forward. Curl your hands up toward your shoulders, keeping your elbows tucked to your sides. Slowly lower your hands back to the starting position.

2. Squat

For Type 1 Bands

Position the band around your lower thighs, just above your knees. Stand with your legs shoulder-width apart with your feet pointing slightly outward. Bend your knees into a squat, with your hips back and your knees over your toes. Slowly straighten back up to standing.

3. Chest Fly

For Type 2 Bands

Secure the center of the band to something secure behind you. Face away from the band, holding one handle in each hand. Hold your arms straight out to the side with your palms facing forward. Stand with one foot about 12″ in front of the other, and position yourself far enough forward that there’s tension in the band. This is your starting position.

Keeping your arms straight with elbows slightly bent, slowly pull the handles to meet in front of your body. Then slowly return your arms back out to the starting position. (When you’re ready to do another set, stand with the other foot in front.)

4. Lat Pulldown

For Type 2 Bands

Securely anchor the center of your resistance band somewhere in front of and above you (like at the top of a door). Stand with one foot about 12″ in front of the other, holding one handle in each hand, arms extended toward the ceiling at a slight diagonal. Stand far enough back from the anchor point that there is tension in the band. Keep your chest lifted, back flat, and core tight. This is your starting position.

Slowly pull your hands down and back to shoulder height. Hold for a moment, engaging your back and shoulder blades. Then slowly extend your arms back up to the starting position.

5. Crunch

For Type 2 Bands

Anchor the center of your band to something low behind you (like under a door.) Lie on your back with your head pointed toward the anchor point, with your feet on the floor and your knees bent. Hold the handles above your shoulders, then crunch up and push the handles forward, keeping your arms alongside your legs.

Your shoulders should come up off the ground, but keep your neck relaxed and push your lower back against the floor. Hold for a moment, then return your hands to your shoulders as you lie back down.

6. Bow & Arrow

For Type 1 Bands

Hold the band in both hands, then straighten your left arm out in front of you and keep your right hand near your right shoulder. Rotate your chest and shoulders to the right slightly, like you’re holding a bow.

Keep your left arm sturdy and slowly pull your right arm back, keeping your entire arm level with your shoulder. Hold for a moment, then slowly release your right arm. (When you’re ready to do another set, use your right hand as your anchor and pull back with your left.)

7. Russian Twist

For Type 1 Bands

Hold the band tight between your hands and extend your arms out in front of you. Suck in your stomach and slowly rotate towards the right, keeping your core, shoulders, and hands aligned. Slowly return to the starting position, then repeat on the left.

What sort of exercise(s) do you do to stay fit?

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    Hi, I’m Jillee!

    I believe we should all love the place we call home and the life we live there. Since 2011, I’ve been dedicated to making One Good Thing by Jillee a reliable and trustworthy resource for modern homemakers navigating the everyday challenges of running a household. Join me as I share homemaking and lifestyle solutions that make life easier so you can enjoy it more!

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