I have written previously about the need for caregivers to get enough exercise to combat the stress that comes from caregiving.
You can read more of those articles in my “Senior Fitness” blog roll here.
But this really is a unique challenge for caregivers. After all, time is very limited and you just don’t have time to get to the gym.
So is there a way that you can get a strength training workout in…wherever you are?
The answer is yes, if you own a set of resistance bands.
I personally use the Black Mountain brand of resistance bands, and can attest to their strength and versatility. So I wanted to give you some sample exercises, that you can literally do anywhere, so that as a caregiver you can start to take care of yourself.
All subsequent pictures are of me using my either my Bodylastics bands, or me just doing body weight exercises.
Sample Bicep Exercises
Below you can see me using the resistance bands to perform bicep curls. You can choose to either alternate arms or flex both arms at once. The choice is yours.
Sample Tricep Exercises
The tricep is the muscle on the other side of the arm to the bicep. If you get a door attachment or anchor with the resistance bands, depending upon the set you normally get a few anchors you can use, you can do cable tricep extensions…
or the tricep pressdown…
Sample Shoulder Exercises
There are three separate shoulder exercises you can do. The front lateral raise and the side lateral raise, shown below…
Once again, using the door attachment allow you to a chest press, as shown below. But I should point out that doing pushups (even if you have to start on your knees) is probably more effective for you.
Sample Back Exercises
There are several back exercises you can do but I also want to make sure that you don’t hurt your lower back in doing so. If you are a caregiver then you might be spending too much time lifting as it is and I know from personal experience the damage that this can do to your back.
So these are the ones that I do that will not put any undo strain on your back…and I will touch on some exercises you can do to help you lower back in a follow-up post to this one.
The first is the lat pulldown, as utilizes the door anchor I previously mentioned.
The second is the bent over row, where you can support your lower back. In the picture, it is tough to see but my left arm is on my left knee, which is keeping the strain off of my lower back.
To work your lower body, squats and deadlifts are terrific ways to work your legs…
You can also do hip raises…