Resistance band exercises for seniors | Ryman Healthcare Australia

What is active senior living?

Active retirement living is about creating a lifestyle that helps you stay mobile, independent, and engaged. It’s not just about filling time, it's about building habits that support your physical health, mental sharpness, and social connections. By incorporating regular exercise, mental stimulation, and meaningful social activities into your day, you can enjoy a healthier, more rewarding retirement.

Why staying active is essential for seniors

Staying active as you get older is one of the best ways to support healthy ageing. At Ryman villages in Australia, we see the benefits of staying active every day. Residents who join fitness sessions and walking groups often report:

• A reduction in stress and improved mood
• Increased mobility and energy
• Greater confidence to move around safely

Our villages offer a variety of wellness options to suit all abilities, including walking groups, community amenities, and Triple A exercise classes designed to help you remain strong, socially connected, and independent.

Staying active to stay biologically younger

Ryman resident Leigh Elder, now in his 80s, credits his active lifestyle for keeping him young. Most days he dedicates a couple of hours to exercise, whether it’s walking, playing golf, stretching, or weight training. Leigh believes this routine has helped lower his biological age, and has inspired other residents to join him in regular stretching and resistance workouts.

While genetics play a role in ageing, Leigh says our choices matter even more. He says that 80% of ageing can be positively influenced with changes to our lifestyle.

“The good news is that it is never too late to reverse some of that cell damage and make yourself biologically younger by making a few permanent lifestyle changes," he says.

Leigh Elder proves age is no barrier, by still exercising almost every day in his 80s.

Benefits of resistance band exercises for seniors

Resistance band exercises are an excellent choice for older Australians looking to stay active. They provide a low-impact, joint-friendly way to build strength, improve flexibility, and enhance balance all essential for maintaining independence as we age.

Because resistance bands are lightweight, portable, and affordable, they’re ideal for workouts at home or in community settings like retirement villages. Ryman villages offer group fitness classes that include resistance band training, making it easy to stay strong and enjoy the social benefits at the same time.

Residents enjoying a seated Triple A exercise class with resistance bands at a Ryman village.

Summary of  key benefits

• Gentle on joints: Resistance bands offer smooth, controlled tension, making them a low-impact, joint-friendly alternative to weights.
• Builds strength and balance: Helps with everyday movements like standing up from a chair, carrying groceries, and maintaining stability.
• Ideal for group exercise: Classes in Ryman retirement villages make fitness fun and social while keeping you motivated.
• Portable and versatile: Lightweight and easy to pack, resistance bands let you keep up your fitness routine at home or even while travelling.

Tips for getting started with resistance band exercises

Before starting any new exercise program, speak with your GP or a qualified fitness professional, especially if you have any existing health conditions.

Tips for beginners:

• Check with a professional to ensure your exercises are safe and suited to your needs.
• Start light and progress gradually: Begin with a light resistance band and increase tension as you build strength.
• Focus on slow, controlled movements: This helps you get the most benefit and avoid injury.
• Mix it up: Combine resistance band workouts with other activities like walking groups, balance classes, or gentle yoga for a well-rounded routine.

Types of resistance bands and how to use them 

There are a few different types of resistance bands to suit your workout needs:

• Loop bands: Great for lower-body exercises like leg lifts and glute work.
• Tube bands with handles: Ideal for upper-body moves such as bicep curls and shoulder presses.
• Flat bands: Versatile for stretching, mobility, and strength exercises.

Start with a band that offers light to medium resistance, and gradually increase as your strength and confidence grow.

Safety tips

• Check your bands regularly for any signs of wear or tear.
• Secure your anchor points to prevent slipping during exercises.
• Move slowly and with control to maximise benefits and reduce the risk of injury.

Resistance band exercises can be done either seated or standing.

Simple resistance band exercises for seniors

Most resistance band exercises can be done seated or standing, making them suitable for all fitness levels.

Disclaimer: These exercises are completed at your own risk. Ensure you have a safe area to exercise, like a flat even surface that is free of any hazards. Make sure you exercise to your own ability and adapt the exercises if needed. You may find it helpful to have something to hold onto for balance, such as a steady chair, bench or table. If you begin to feel unstable or tired, stop and take a break. If you continue to feel discomfort or unwell, then promptly consult your medical professional.

Upper body resistance band exercises

• Bicep curls to strengthen your arms for everyday tasks: Hold the resistance band with both hands, step on the middle, and curl your arms up toward your shoulders.
• Shoulder presses to improve shoulder mobility and upper-body strength: Sit or stand on the band, hold the ends at shoulder height, and press your arms straight up overhead.
• Tricep extensions to keep your arms strong.: Hold one end of the band behind your back and the other in one hand overhead, then extend your arm upward to work the triceps.

Lower body resistance band exercises

• Seated leg presses for building leg strength: Sit in a sturdy chair, loop the band around your feet, and push your legs forward to straighten them.
• Side leg lifts to help improve hip stability and balance: Hold onto a sturdy table or bench, stand with the band around your ankles, and lift one leg out to the side while keeping your torso upright.

Core and balance resistance band exercises

• Seated twists to strengthen your core and improve flexibility: Sit upright with the band held taut between both hands and gently twist your torso from side to side.
• Standing balance with bands to improve stability and reduce the risk of falls: Stand on one leg while holding the band anchored under your foot. Maintain your balance for several seconds. Skip this exercise if you are concerned about losing your balance or modify by holding onto a solid table or bench.

Exercising with friends combines getting fitter with  fun, connection, and community.

Custom workouts in active senior living communities

Group exercise classes are a fantastic way to stay motivated, keep yourself accountable, and enjoy a bit of fun along the way.

At Ryman villages, we offer Triple A (Ageless, Active, Aware): a complimentary exercise program designed for older Australians. It’s based on the belief that you’re never too old to exercise - you just need the right approach.

Group sessions offer:

• Motivation and accountability
• Social connection
• Fun and variety in your workouts

And the best part? After class, it’s the perfect time to grab a coffee and catch up with friends from the group.

Ryman's commitment to active senior living

Ryman villages are designed with your health and happiness in mind, offering amenities like pools, gyms*, Triple A group exercise classes, and support from experienced fitness instructors.

Our commitment to active retirement living means every resident has access to programs and tools that promote a healthy, independent lifestyle.

Want to learn more about how Ryman supports active living? Contact your nearest Ryman village today and discover how our communities help residents stay moving, connected, and thriving.

*Amenities vary between villages, please check with your local village.