If you are over 60, lifting heavy weights may be an idea to save for your millennial grandchildren, especially if you are dealing with back pain and stiff joints. But you can still do great strength training and build stronger muscles using resistance bands, without putting extra pressure on your joints.
As you age, you want strength training to be a priority in your routine because it is crucial to maintaining muscle mass. Research from a June 2014 article published in Current Opinions in Rheumatology shows that you can lose up to 50 percent of muscle mass in your 80s, and that this decline begins in your 40s.
Strength training should be essential in training for those over 60 years old. It develops strength, combats frailty, and improves functionality, especially in older adults.
Resistance bands are not only lightweight, inexpensive, and space-saving, but you can also include them in your dumbbell training to naturally increase the load.
However, free weight training may not always be on the mind for some people, especially if they don't have someone around to help them do it properly. Resistance bands can solve this problem and provide an incredibly useful alternative for people looking to increase the intensity of their workouts without the added stress of dumbbells.
The best resistance band exercises for those over 60
Scapular retraction
- Wrap the resistance band around your wrists. Place your arms at a 90-degree angle with your palms facing each other and your fingers pointing toward the ceiling.
- Strengthen your core and slowly turn your elbows outward, squeezing your shoulder blades. Be careful not to arch your back and keep your belly tight.
- Squeeze your shoulder blades for two seconds before releasing and returning your arms to the starting position. Do 10-15 reps and rest for 30-60 seconds. Complete 2-3 sets.
The scapula is the bone that connects the humerus (upper arm bone) to the clavicle, also known as the shoulder blade. The scapulae and arms are connected by various muscles, ligaments, and tendons, and when those tissues weaken, it can lead to poor posture.
A common sign of weak scapular muscles is rounded shoulders and a protruding neck (also known as forward head posture), according to a June 2018 study in the Journal of Physical Therapy Science.
Scissor tip touch
- Wrap the resistance band around your ankles and stand tall with your feet hip-width apart.
- Step your left foot back at a 45-degree angle, keeping your hips square and facing forward.
- Avoid rotating your spine. You should feel the tension in your left hamstring and hip.
- Pause for two to three seconds before bringing your left foot to the center. This is a rerun.
- Repeat on the right side and alternate legs for 10 to 12 reps. Complete 2 to 3 sets, resting 30 to 60 seconds between them.
The muscles that control the hips also weaken with age and a sedentary lifestyle. Many older adults experience pain in the hips and lower back, much of which may be relieved or reversed by strengthening the core, glutes, and hamstrings.
This move may seem like a lower body isolation exercise, but the staggered pose requires you to activate your core and strengthen your entire body, including your back and arms, throughout the movement. In addition to your core, scissor touches target your hamstrings and glutes. They can also ignite your heart and lungs.
Crab Side Walk
- Wrap the resistance band around your ankles and stand tall with your feet hip-width apart.
- Engage your core and step with your left foot to the side. You should travel laterally, directly away from your body, rather than forward or backward.
- Hold and squeeze the outside of your thighs for two to three seconds before bringing your left foot to the center. This is a rerun.
- Repeat on the opposite side and alternate 10-12 reps. Complete 2 to 3 sets, resting 30 to 60 seconds between them.
The crab walk is similar to the scissor touch, but works the muscles of the lower body in a slightly different way.
Side crab walks with a mini resistance band isolate the hip abductors (muscles that move the legs outward) and hip adductors (muscles that move the legs inward) and strengthen the hips to improve balance and stability, two key factors in maintaining your health as an older adult.
