Use resistance bands to help improve your flexibility and strength in the comfort of your home.
An active lifestyle leads to better health and quality of life regardless of age. As we grow older, we tend to slow down and become less active. When physical activity declines, strength and stamina are expected to decrease. Coordination, the ability to be agile and move swiftly, also decreases. These changes are associated with reducing muscle mass and can have detrimental effects on our health. As we age, regular exercise becomes increasingly important to maintain our health.
Exercising with resistance bands offers a convenient way to improve strength and flexibility without driving to a gym or exercise facility. Sometimes called therapy bands, resistance bands are often used in physical therapy to help aid in recovery from injury or surgery. However, the elastic bands can be used to build strength at home.
Generally, the bands are colored-coded to indicate the different levels of resistance they offer. The bands are lightweight and easy to use and carry while traveling. There are various types and styles depending upon preference and the planned exercises.
How effective are resistance bands?
A study on resistance bands found that using them provides similar gains in strength to conventional gym equipment. Researchers found that, in many ways, the bands put more tension on muscles and worked them longer during movements.
Will using resistance bands help me lose weight?
A study from 2022 found that exercising with resistance bands lowers body fat in individuals who are overweight, proving that working with the bands doesn’t just build muscle, it can help remove excess fat.
Will exercising with resistance bands replace working out in a gym?
Resistance bands are not meant to replace exercises or active classes in which you may already be involved. However, they offer far more convenience. They are easy to move from room to room, packable, and inexpensive. Most sets of resistance bands cost approximately $25.
What are some examples of exercises that can be done using resistance bands?
There are many ways to use the bands to build strength, stamina, and flexibility. Some popular exercises include Biceps curls, Chest presses, Rowing, Shoulder presses, and Squats. Resistance bands can also supplement your other activities, like stretching before and after taking a walk or playing pickleball.
How can I get started with resistance bands?
It is important to check with your doctor before beginning an exercise program. Adults need a combination of physical activity to stay healthy: aerobic and muscle-strengthening. Any exercise that gets your heart beating faster counts as aerobic exercise. Most adults need at least 150 minutes of aerobic exercise each week. Any activity that makes your muscles work harder than usual qualifies as muscle-strengthening activity. Most adults need at least two days a week of muscle-strengthening exercises. To get started, we have created a resource HERE.