Resistance band training is fabulous for older adults. It's slow, controlled, and can improve flexibility, balance, coordination, and strength while protecting the joints. 

There is even evidence that resistance training can help with arthritis and joint pain - more reason to move with these gentle yet effective exercises. 

Other benefits for seniors of using resistance bands: 

• They are light and are therefore easy to carry 
• They can be used anywhere: in a park, at home, with no need for a gym 
• Often the exercises can be done in a seated position, therefore useful for those with limited mobility 

 If you don't have resistance bands yet, click here to learn more. 

Here are our top 5 resistance band exercises for seniors. Enjoy! 

Overhead arm raises 

These exercises will help you strengthen your arms and shoulders. You'll be able to reach high objects more efficiently, and you'll enjoy greater flexibility in your upper body. 

• Stand with your feet hip-distance apart, and wrap your resistance band under one foot. We'll start with the right foot. 
• Ensure the resistance band is securely underneath the heel of your foot so that it doesn't snap up during the exercise. 
• Hold the other end of your resistance band in your right hand. Bring your arm up so that your elbow is pointing towards the ceiling. Your hand should be just behind your neck. 
• Slowly straighten that arm above your head while keeping hold of the resistance band. Pause at the top and then bring the arm back down and repeat on the other side. 

Variation while seated:  

• Wrap one end of the resistance band around the leg of a desk or table or another stationary object.  
• Using one hand or both hands together, hold the other end of the band.  
• Raise your arms above your head. 
• Pause at the top. Slowly bring your arms back down.  
• Repeat as needed. 

Watch this video to help you through the steps. 

 Variation while standing:  

• Stand on the middle section of the resistance band with your feet hip-distance apart.  
• Hold one end of your resistance band in each hand.  
• Keeping your arms straight (but without locking your elbows), raise your arms until they reach shoulder height.  
• Pause at the top and bring them back down. 

Use this video to help you through the exercise. 

Bicep curls 

This exercise will help you carry groceries as well as small children.  

• Standing in the same position as Variation 2 of the above exercise, keep your elbows close to your sides as you raise your hands to do bicep curls.  
• Pause when at the top, then release back down.  
• Repeat.  

Here’s a Bicep Curl video.  

Sitting knee extensions 

This exercise strengthens your leg muscles as well as the tendons around your knees. You'll be able to tackle stairs with greater flexibility and strength. 

• Tie one end of the resistance band round the leg of your chair.  
• Tie the other around your ankle (just above the joint). 
• Straighten the leg with the band, moving slowly and without locking your knee when you get to the top.  
• Pause and then bring that leg back down again. 
• Repeat reps as needed, then do the same thing on the other side. 

Use this video to watch this exercise in action.

Seated hip

This is a great exercise to keep your hip joints flexible.  

• Sit on a chair with the resistance band looped around your left thigh, and the ends tucked firmly underneath the heel of your right foot. 
• While keeping your back straight and your legs bent, lift that left knee as high as possible. This is a small movement but a powerful one.  
• Pause when your knee is as high as it will go, then lower it slowly back down. 
• Repeat as needed, then do the same on the other side.

Watch how to do this exercise with a video.

Neck workout

This exercise is good for toning up your neck, which can get stiff. You can do this neck exercise either seated or standing. 

• Wrap your band round the back of your head (a bit like a reverse headband).  
• Hold both ends of the band in both hands, with your arms bent and your hands just above your head.  
• Your elbows should be shoulder-height, with your forearms together. 
• Very slowly, while holding tightly to the band, straighten your arms while keeping your elbows high. You'll feel the resistance in the back of your neck. Important: Make sure your chin is slightly tucked in and that your head is straight. Your gaze should be straight in front of you. 
• Pause when the band is at its tightest point, then gently bend your arms again.  
• Repeat. 

You can see how to do this neck work out at the 8:40 mark. 

To find out more 

For general guidelines on resistance exercises for seniors along with more exercises, check out this page. Happy exercising! 

Barbara Fernandez is a freelance health and lifestyle writer and voiceover artist. She writes about all aspects of health and fitness, wellness, and nutrition. 

DVT, a more pressing concern with pregnancy and the venous system, is a type of Venous Thromboembolism or VTE. VTE is the number one cause of maternal death in developed countries. About 7 out of every 1,000 pregnant women suffer from VTE. Additionally, pregnant women are five times more likely to be diagnosed with VTE over non-pregnant women. This disorder occurs throughout the same process of leg blood flow obstruction by the growing uterus.

So how do you prevent these issues when pregnant? The best answer is wearing compression garments. The symptoms of heavy, tired, and aching legs as well as these venous disorders occurs with prolonged sitting or standing, genetic venous disorders, multiple pregnancies, or pre-existing venous conditions. To combat these issues, compression garments assist the venous system in blood circulation and delivering blood back to the heart. They also reduce the swelling and tiredness of the legs and feet. Not only do compression stockings aide in blood circulation, but research shows that compression reduces risk of edema. What is important to know, is that the symptoms of these disorders can continue into the post-partum period, and compression can assist in relieving symptoms after childbirth.

Compression hosiery can be used for venous disorder and to help reduce accumulation of fluid and swelling in legs. Compression should especially be worn from the third month of pregnancy until two to three months after delivery. Most brands have style options and colors to match your lifestyle. You can purchase pantyhose with a comfortable belly panel for your baby bump (note the panel does not contain compression), thigh-high stocking, or knee socks. Your physician or midwife can help you find what is best for you.


Always listen to your body during your pregnancy, rest when you need it and stay active when you feel up to it. You can download a brochure to share with your clinician and speak about your compression options using this link: https://mediusa.box.com/s/sjgwhqb25obkfiw9hme64z12mo63a38v

We wish you luck with your current or future pregnancy!

Strength training is essential for senior citizens to maintain a healthy lifestyle. A strong body is one that encourages independent lifestyles through improved mobility and stability. Building up and maintaining consistent body strength keeps bones healthy, prevents falls, and even reduces the pain of arthritis. Before beginning an exercise regimen at any age, it is helpful to consult the family doctor or an expert in fitness.

Benefits of Strength Training in Senior Years

Strength training at any age is important for staying fit, but it is especially vital for those in their senior years who want to remain independent and free of chronic conditions. Senior strength training can reduce symptoms related to such chronic diseases as arthritis, obesity, osteoporosis, heart disease, and diabetes. Utilizing a full range of motion trains the muscles in controlling the body while it is moving. Start slow and let results snowball as you progress. Perform movements that do not hurt and are even fun to act out. Stepping, squatting, jogging, hopping, walking, lunging, and skipping are all ways to move more.

In North America, slips and falls are among the leading reasons for injury and death among senior citizens. Strength exercises improve balance and boost confidence while moving about. By taking the time to exercise and to do some strength training, you are helping your body be strong in the face of the worst possible scenario. Beyond avoiding fatal falls, physical fitness assists in living a longer and healthier life.

Independence is important for anyone, but especially older adults who do not want to have to change their ways of life. Those that exercise regularly do not rely as much on others. With regular strength training, you can maintain the ability to walk about, bathe without assistance, cook for themselves, dress without aid, and independently use the restroom.

Beginning a Strength Training Regimen

Once you turn 50 years old, your body loses muscle strength at a rate of 1 to 2 percent per year. After 60, this goes up to 3 percent. Strength training assists in regaining the lost muscle. Exercise also slows the aging of cells. It goes beyond making seniors feel young and actually disengages the aging process of the chromosomes. Thus, you should strength train twice a week at minimum.

Lifting weights can seem daunting to someone who is just getting started. Weight lifting is just one way to increase strength, however. Instead, seniors should begin with bodyweight exercises. People who rush to lifting weights can sacrifice form and ignore biomechanics. Start with squats, lunges, dips, shoulder presses, step-ups, push-ups of some variety, and bicycle crunches. The push-ups can be on your knees or toes or against a wall or counter top.

From that point, you can begin to add weight with resistance bands or dumbbells. Also, strength work should be performed on nonconsecutive days. Cardio or walking should take up some time on the days in between to assist with recovery. This basic routine of fitness is important as it keeps the joints moving smoothly and helps maintain proper gut flora to help digestive machinery do regular work.

At-Home Exercises for Senior Strength Training

There are two easy exercises that active seniors should focus on. The first is the squat. Squats are valuable because they maintain a strong trunk and legs. They will provide confidence and power to stand up from a chair or a couch. Aging people lose strength in the butt and legs, causing difficulties in daily living. Squats fight against this loss.

The second main exercise is the push-up. Particularly for those at risk of falling, the motion of pushing upward is vital. If you strengthen your upper body and arms, you maintain control of your motions even on the floor. Combining squats and push-ups offers a well-rounded beginning to strength training for seniors.

To have a long, healthy, and independent life, strength training is essential. It boosts the immune system and the mood, both of which can suffer as aging proceeds. Strength training for seniors prevents accidents and makes those that occur less dangerous. Follow these guidelines to get started as an active, more healthy you.

Mia is a devout fitness instructor, mother, and writer. She loves sharing her knowledge through blogging, teaching, and writing. 

A growing trend among competitive athletes is the use of compression socks to help improve performance. Compression therapy is a hot topic in sports media right now as a growing number of triathletes, marathon runners and professional sport athletes are trying compression socks to improve their performance and recovery. That's because compression socks are designed to improve circulation to flush out lactic acid for a shorter recovery time, boost performance and provide protection and relief from injuries like shin splints and plantar fasciitis.

However, compression socks aren’t just for the professionals. Tons of weekend warriors and gym-goers swear by them. Whether you wear compression during your workout to keep your legs energized, afterwards to promote muscle recovery, or even while traveling, athletes are making graduated compression socks part of their everyday attire.

A number of sock manufacturers are claiming to offer “compression” socks for athletic use. Unfortunately, many of these so-called “compression” socks do not have true graduated compression. Instead, they may feature a tight foot band, bright colors or vertical stripes, plus a wide variety of other useless features meant to imply foot or leg support. Make sure to look for a compression level, measured in mmHg (millimeters of mercury) when you’re buying compression socks. Compression socks should also be knee high length to get full benefits of compression.

If you want to wear compression leg sleeves instead, this is mostly up to your personal preference. Leg sleeves also allow you to get the benefits of compression, but still wear your favorite running socks as well.

Compression Socks For Performance

Athletic compression socks are designed to improve circulation, reduce fatigue and prevent injury like shin splints. For performance, athletes tend to wear 20-30 mmHg compression socks for longer endurance and to support muscles and ligaments. Many athletic performance socks are made from a breathable, moisture-wicking fabric to keep your feet cool and dry. Socks that are woven with copper or silver are anti-microbial to prevent odor and bacteria so your feet smell fresh after your workout.

Here are some of our favorite athletic performance socks:

The Sigvaris Outdoor Performance Sock is made with Australian Merino wool, which is anti-microbial, itch-free and absorbs moisture to keep your feet dry while exercising. Despite popular belief, compression socks made with wool are very soft and not only keep your legs warm in the colder months, but will also keep your legs cool in the summer too!

CEP compression socks and sleeves come in lots of fun colors for men and women to help boost performance, prevent shin splints and keep you moving! CEP is made by Medi, so you know that you will be getting a quality product. This brand is very popular with the younger athletes.

Jobst Sport Compression Socks for men and women are lightweight, breathable and soft. These socks also provide moisture control and help to prevent odor to keep your legs fresh and comfortable. Made with a padded foot to absorb impact, these socks are especially great for runners.

If you’re looking for lots of color options, the TheraSport Performance Compression Socks are designed with moisture-wicking, anti-microbial fabric and features a cushioned heel and foot to reduce impact. These socks are made for men and women for maximum endurance and energy. TheraSport Compression is also available in calf sleeves.

Compression Socks For Recovery

After a grueling workout, put on a pair of 15-20 mmHg compression socks to flush out lactic acid from your muscles. This speeds up muscle recovery and helps to reduce fatigue and swelling. After a marathon or tough gym workout, compression socks will have your legs feeling great the very next day. Wear compression socks for at least a couple of hours after physical activity, but do not sleep in compression socks unless your doctor tells you otherwise – not all compression garments are safe to sleep in.

Here are some of our favorite compression socks for recovery:

The Allegro Athletic Recovery Sock is one of our best selling athletic socks. Designed for men and women in 4 colors from a super soft material that will sooth your legs and make them feel better in no time – even after a tough workout! These socks feature a ribbed pattern so you can wear them to work or while running errands for continued recovery. 

TheraSport also makes an Athletic Recovery Sock and Recovery Leg Sleeves for men and women. These come in a variety of colors and provide graduated compression to increase circulation and reduce inflammation to help your muscles heal faster.

Sigvaris Athletic Recovery Socks are made with DriRelease and FreshGuard to eliminate odor and moisture. These compression socks are great to wear during your workout or afterwards to relieve delayed muscle soreness. Designed for men and and women to flush out lactic acid to reduce fatigue and swelling.

Athletic Leg Sleeves

Calf sleeves are also great to wear while exercising if you want to wear your favorite pair of ankle socks or shoes. Compression leg sleeves come in a variety of colors and patterns in 15-20 and 20-30 mmHg. These are also great to wear everyday with a pair of open toe shoes or flip flops for continued recovery. Many athletes wear calf sleeves while working out to stabilize and support muscles and to prevent shin splints.

Who Can Benefit From Athletic Compression?

Performance socks and sleeves are great for marathons, triathlons, biking, golfing, crossfit, and working out at the gym. Compression socks also benefit skiers and snowboarders who are on the slopes for long days. A study in the Journal of Sports Sciences found that 86% of participants reported NO muscle fatigue and soreness after extended strenuous activity when they wore compression socks, compared to only 7% that felt no muscle fatigue after wearing regular socks.

Athletic compression socks are the new fitness essential for everyone from dedicated competitors to the occasional exerciser. Whether you want to get in shape or are looking to gain a competitive edge, compression will help you surpass your fitness goals in no time.

Another great reason to wear compression socks is to help prevent and relieve shin splints. Shin splints refers to pain, soreness and tenderness in your lower leg along the shinbone. Symptoms can also include minor swelling as well. 

Shin splints is very common among runners (especially beginners) and develops when runners switch up their routine, or are running too far, especially on uneven surfaces. Usually, your most dominant leg is affected. This pain can feel so severe that it will keep you from running or working out. If you are a new runner, make sure you don't push yourself! You want to increase the distance you are running gradually to avoid injuries like this.

You may be at risk of shin splints if:

• You barely stretch or don't at all
• Run on uneven surfaces
• Have flat feet or high arches
• You are new to running or are running long distances
• You start exercising more frequently and/or intensely
• Wearing worn out shoes or shoes that lack support
• Have had shin splints in the past

If you do end up with shin splints, a great tip for instant relief is to put ice on your shins to reduce swelling and alleviate pain. You can also do exercises to strengthen, prevent and recover from shin splints. Lastly, wearing compression socks or calf sleeves can help speed up recovery, reduce swelling and fatigue and provide relief for aching legs.

Recovery Tips

Here are some tips to recover from your next triathlon or marathon:

1. Foam Roller: This tool is huge in the fitness community for a reason. It basically massages your muscles to help loosen them up. Just place the foam roller on the floor and put your legs, back, arm, or whatever else needs some TLC on top and roll on it. You will be amazed how much better you feel afterwards!

2. Eating Well: As the saying goes, you are what you eat! But first things first, WATER. Drink up and then drink some more. Especially after exercising. Although every body is different, most people load up on carbs and proteins after a good run or workout. Check these articles for recommendations on meals: Runners World and USNews.

3. Compression Socks: This one's a given, but you can see why they help so much! Anything to minimize leg pain the next day is worth it!

Let's Talk Ironman

Ironman is a competition for the best of the best. In 2014, Lava Magazine reported how many of the athletes wore compression socks or sleeves. This competition involves 2.4-mile Waikiki Roughwater Swim, 112 miles of the Around-O’ahu Bike Race, and the 26.2-mile Honolulu Marathon, which is no easy feat! Out of the 300 people who wore compression, here is the breakdown of what brands were most popular:

CompresSport 127
CEP 71
2XU 45
Zoot 11
Skins 9
BV Sport 9
SLS3 8
Zensah 5
Sigvaris 3
Ion 3
Recofit 2
XBionix 2
Orca 2
McDavid 2
Rocket 1
Ekoi 1
Asics 1
Hoka 1
Compex 1
Sural 1
Salomon 1
110% 1
Craft 1
Other 13

Keep an eye out for the next Ironman or competition and see what brands you spot! 

Pete@lebontadipio
Google+

TREATMENT

Rest:

Try to stay off your feet for a while. The less stress you put on your ankle, the better. With most pain and injury, giving your body a break and a little TLC is all it needs to heal. For more serious injuries or ongoing pain, you may want to look into daily or weekly regimens to help manage and treat your pain.

Ice and Elevation:

At the end of the day or when you have the time, prop your ankle up above heart level with pillows or on the back of the couch. Putting ice on your ankle for about 20-30 minutes a few times a day will help reduce the swelling and pain. For an injury, the swelling should go down in a couple of days and depending on the severity, the pain should subside within a week or two at the most.

Ankle Braces:

If you are experiencing pain, it is important not to push yourself. The more stress you put on your ankle, the longer it will take to heal and you will increase your chances of it becoming a more serious complication. It is important to support your ankle with an ankle brace or wrap to help it heal, prevent injury and get relief.

MalleoTrain Ankle Brace by Bauerfeind

To reduce ankle pain and swelling, try out the MalleoTrain ankle brace. It has won several awards for design and functionality.

This knit brace has two cushions on the inner and outer ankle bones that massages the ankle joint as you walk and helps to support and stabilize your ankle.

If you are injured, have osteoarthritis or recently had surgery, this brace will help you get relief. The MalleoTrain ankle brace is available in three different colors and is great for everyday wear.

PREVENTION

Make sure you are wearing comfortable and supportive shoes, especially when you are exercising or plan on doing a lot of walking.  If you notice tenderness in your ankle or you have been more active than usual, take a couple of minutes to stretch.

If you have suffered from an ankle injury in the past, it is extremely important to make sure your ankle is supported. If you are exercising, try wearing a foot sleeve or an ankle brace to protect and prevent injury.

If you’re looking for a foot sleeve to wear everyday or while exercising that isn’t bulky, check out the Medi Protect Seamless Ankle Support. It can be worn under your normal socks or shoes and is safe to wear overnight. It is made from a lightweight, moisture-wicking fabric and helps to relieve symptoms of Plantar Fasciitis, Achilles Tendonitis, swollen feet, heel spurs and chronic arch or heel pain.

If you have tried numerous remedies to reduce the pain and swelling and have had no luck, make sure you see a doctor immediately, especially if you can’t put much weight on your ankle.

BROWSE ANKLE BRACES AND WRAPS

If you have tips on relieving ankle pain or have questions about prevention or treatment, comment below!

The Basics:

Here is a diagram of a Sockwell compression sock. This sock uses triple zone graduated compression, which means you feel the most pressure at the ankle and decreases moving towards the top of the leg. Sockwell compression socks are made with Merino Wool for moisture management and natural thermoregulation, which is great for working out or for those with sweaty feet. The seamless toe closure is designed to prevent irritation and is ideal for diabetics or people with sensitive feet. These socks feature a reinforced heel and toe for durability.

What features should I look for in a compression sock?

The features you want in a compression sock depend on what you find most comfortable and beneficial to you. There is a large variety of options to choose from, including the fabric material, color choice, sheer or opaque styles, open or closed toe, and so on. Start by measuring to determine what size you need. Some socks and stockings are available in short and long lengths, petite, wide calf and plus sizes for the best fit. Depending on the fabric material and compression level, some garments can be softer and more stretchy than others.

If you are worried about wear and tear, look for socks with a reinforced toe for durability. These socks are designed to prevent your toes from sticking through or holes appearing from rubbing against your shoes. However, socks with a reinforced heel or toe may be visibly darker in these areas in order to be stronger to provide more protection to the stocking.

The Allegro Essential – Sheer Support Knee Highs (#16) feature a reciprocated heel and balloon toe for added comfort. A reciprocated heel is knitted in to the stocking and contoured for a better fit. This is so the garment feels more natural and and doesn’t wear out as fast. A balloon toe gives you more wiggle room, which is great for those with sensitive feet.

The Allegro Essential – Sheer Support Knee Highs (#81) feature a sandalfoot, meaning the reinforced area does not stand out from the rest of the stocking. Compare this knee high to the #16 stocking above. This extremely sheer stocking is perfect to wear with flats or sandals since there is no dark toe or heel area.

What is a silicone top band?

Most knee high compression socks feature a wide knit top band that sits comfortably below your knee without digging in or squeezing.  If you have trouble with your compression socks falling down or rolling, you can choose a sock that is made with a silicone top band that gives a bit of extra grip. The Juzo Soft 20-30mmHg Knee High features a silicone band at the top to comfortably keep them in place all day. This is a great option for people with larger calves or if you move around a lot throughout the day.

If you want the strength of silicone without the feeling, check out the Jobst SoftFit and Sensitive Bands. These high-tech, breathable bands are made by cleverly knitting silicone threads into the top band to give you the power of silicone with the comfort and softness of a knit band.

How do compression socks benefit athletes?

The Core-Sport Compression Sock is made with a high-tech fabric that’s antimicrobial to prevent odor and also wicks moisture away from the skin while exercising. Core-Sport by Therafirm features arch protection for added support and a cushioned heel and foot to reduce impact. This sock provides 15-20mmHg graduated compression, which helps to increase circulation to reduce muscle fatigue and recovery time.

What’s the difference between compression socks and sleeves?

If you want the benefits of compression with the freedom to choose any shoe you want to wear, compression sleeves may be for you. However, to get the full benefits of recovery, compression socks are your go-to. Socks more effectively increase circulation to prevent and provide relief for swelling and fatigue, whereas sleeves only cover your ankle up to your knee. But for a nice run or when you hit the gym, compression sleeves are great to wear. Check out this great Zensah infographic to see what’s best for you:

Still have questions? Comment below!