Simple Resistance Band Exercises for the Elderly to Boost Mobility
A Practical Guide Informed by Experience in Residential Aged Care Settings
Table of Contents
Introduction
In residential aged care, preserving mobility, strength, and dignity is central to supporting an older adult’s independence.
Over the past several years, our team has worked directly within aged care homes across Australia, delivering tailored resistance band programs to residents with a wide spectrum of physical and cognitive capacities.
Our experience mirrors what the research shows: when structured and consistent, resistance training can significantly improve quality of life, even for people living with frailty, cognitive impairment, or chronic illness.
Resistance bands are particularly well-suited for these settings. They’re low-cost, portable, and safe, even for those who are chair-bound or recovering post-surgery. More importantly, they allow residents to participate actively, which fosters autonomy and a sense of progress.
Why Exercise Matters for Older Adults: A Holistic Overview
Muscle Preservation and Functional Strength
Sarcopenia, or age-related muscle loss, typically begins around age 50 and accelerates after 70. In aged care, where mobility is often limited, this decline is even more pronounced.
Resistance training helps to:
Strengthen the lower limbs, which makes sit-to-stand transfers easier
Improve upper body strength for dressing, grooming, and feeding
Enhance neuromuscular coordination, reducing fall risk
In our programs, we've seen residents regain independence with toileting, walk without aids, or even begin using stairs again after consistent participation.
Bone Density and Postural Control
Bones respond to mechanical loading. Resistance-based movement stimulates osteoblast activity, which helps maintain or improve bone density in those with osteopenia or osteoporosis.
Exercises like squats with bands and standing leg curls also improve proprioception. That’s the body’s internal sense of position and balance, and it plays a critical role in preventing falls.
Metabolic and Cardiovascular Benefits
The metabolic effects of strength training are significant. Resistance-based exercise improves insulin sensitivity and glucose uptake, helping to manage or reduce the risk of type 2 diabetes. It can also lower resting blood pressure and improve endothelial function, which supports vascular health.
In our aged care programs, we often use resistance work alongside medication and dietary strategies in residents with diabetes or cardiovascular disease.
Cognitive Function and Emotional Wellbeing
Emerging evidence shows that resistance training boosts brain health. It raises levels of brain-derived neurotrophic factor (BDNF) and IGF-1, both of which support neuron survival and cognitive function.
Studies and practical experience suggest it improves:
Executive function and attention span
Memory and processing speed
Mood and emotional regulation
In residents with early dementia, we've seen fewer behavioural symptoms, improved communication, and greater involvement in daily activities.
Psychosocial Engagement and Confidence
Group resistance sessions can provide a critical social outlet. We see:
Increased social interaction and laughter
Greater sense of control and personal choice
Encouragement through visible progress
Confidence often builds quickly. Residents who once declined exercise frequently become the most enthusiastic participants over time.
Resistance Band Exercises Used in Residential Aged Care
Here are five practical, research-supported resistance band exercises we regularly use in aged care settings. All are suitable with a chair and basic supervision.
Seated Chest Press
Focus: Chest, shoulders, and triceps
Sit upright with the band looped around the upper back
Press both arms forward, then return slowly
Repeat 8 to 12 times
Standing Leg Curl
Focus: Hamstrings and walking support
Loop band around both ankles
Bend one knee, drawing heel toward buttocks
Alternate legs, performing 8 to 10 repetitions per side
Use a chair for support if needed
Band Side Steps
Focus: Hip stabilisers and lateral balance
Position the band just above the knees
Step sideways against resistance, then return
Complete 10 steps each way
Banded Squat or Sit-to-Stand
Focus: Functional strength and mobility
Place band around thighs, feet hip-width apart
Squat down or sit fully in a chair, then stand up
Repeat 8 to 12 times, depending on ability
Standing Row
Focus: Upper back and posture control
Secure band at chest height (e.g. door handle)
Pull both ends toward the chest, squeezing shoulder blades together
Perform 8 to 12 repetitions
Program Design for Older Adults in Care
Session Structure
We use the following structure in our group and one-on-one sessions:
Warm-up: 5 minutes of seated marching or gentle range-of-motion exercises
Main set: 4 to 6 band exercises, 2 sets of 8 to 12 repetitions each
Cool-down: Gentle breathing, neck rolls, and shoulder stretches
Frequency
Aim for 2 to 3 resistance sessions per week
On alternate days, include walking, balance training, or light yoga
This aligns with the national guidelines for older Australians (source)
Progression
Begin with light resistance and higher repetitions
Gradually increase band tension or reduce rest time
When safe, transition from seated to standing versions of exercises
Progress is individual. What matters most is participation over time, not perfection in form or high intensity.
Safety Considerations and Modifications
To ensure safety:
Complete a pre-exercise screen, ideally in consultation with a physiotherapist or GP
Avoid spinal flexion (e.g. forward bends) in residents with osteoporosis (source)
Use non-slip mats, supportive chairs, and stable surfaces during standing movements
Modify sessions into shorter blocks for residents with low endurance or fatigue
As a rule, we stop before signs of fatigue. We’re aiming for greater alertness and postural control, not heavy exertion or muscle shaking.
What We’ve Observed in Residential Aged Care
These simple programs deliver benefits that go far beyond physical strength.
Across participating homes:
We’ve observed fewer falls and quicker transfer times
Some residents experience improved continence, likely due to better pelvic control
Staff report better mood, attention, and participation in daily routines
Families often mention noticeable improvements in energy and confidence
In many cases, it’s the structure, routine, and sense of purpose—not just the movement itself—that brings residents back to life.
Conclusion
Resistance band training is one of the most accessible, scalable interventions we can offer in aged care.
It’s safe, cost-effective, and meaningful. With the right support, even frail residents can benefit. Strength, cognition, mood, and independence all improve when movement becomes part of the routine again.
No matter a person’s starting point, consistent effort over time helps restore what many feared was lost: their confidence, their function, and their joy.
Sources
Sunbeam Program – Falls Prevention with Resistance Training in Aged Care
https://www.agedcarequality.gov.au/resources/sunbeam-program-resource-guide
Australian Government Guidelines: Physical Activity for Older Australians
https://www.health.gov.au/resources/publications/physical-activity-and-exercise-guidelines-for-older-australians
NCBI: Progressive Resistance Training Improves Strength in Older Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872751/
Systematic Review: Resistance Training Improves Bone Density in the Elderly
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9229274/
Meta-Analysis: Strength Training Reduces Fall Risk in Aged Care
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7644886/
Resistance Training and Brain Health in Older Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9267336/
Combined Strength and Cognitive Training Improves Function in Seniors
https://bmjopen.bmj.com/content/14/4/e082192
Exercise Prescription in Long-Term Care: Clinical Practice Guidelines
https://academic.oup.com/ageing/article/50/4/1249/6218951
