Senior Health #Exercisesforseniors #Healthandfitness 25 Minute Mini Band Workout | Seniors, Beginners

Hey there, April Viestenex here with my mom Aiko. Hi. Today we have a fun different workout for you today. Yeah. We're going to use mini bands. Okay. You see these little things here? Yeah. Yeah, they can also be a fashion statement. But not during the workout. We're going to really work it. Okay. I'm ready. Okay. All right. And if you don't have bands, that's okay. This workout can be done without bands, but we really want you to challenge yourself to have some resistance. That's the whole point. And now, if you have these tube bands or strappy bands, you can use those as well. It's just that you need to tie them in a real tight. Yeah. So that when you're, the band is arm, shoulder width apart, you want to feel some tension. So that's kind of the guide. That's how tight, tight you want it. Okay. And these bands can be found pretty easily online. We'll have a link if you want to check it out, you know, in the description below for all three of these bands. But, you know, you can get them at a discount store even. They're pretty easy to find. All right. So we're going to do an upper, upper and lower body workout in this, in this session and have some water handy. My mom is going to do this one seated. I'll be doing it standing. So pretty much everyone can do this workout. All right. Any questions? Not yet. I'm ready. Okay. Ask me after we finish. All right. All right. We're gonna take a pause here and we'll get started with the warmup on the other side. Okay. So let's get this warmup started. I'm just going to put the bands aside. Okay. Mom, would you like to have a seat? Thank you very much. Very good. Okay. Thank you. So let's just warm it up by marching in place. Okay. Good work. So you think you want to do a little stroll here? Short stroll? Yes. I'm figuring maybe a mini, mini stroll. Mini stroll. For that mini hot dog. All right. Good enough. Good enough. Not a full one. Yeah. Not a full one. Right. Because this is really a stroll. We're really focusing on strength in this workout. That's right. We gotta, we gotta have a healthy health. That's right. That's right. Okay. So let's step it out to the side. Step out. Good. Step out. Yeah. Very nice. Yeah. So this workout, we're doing lower body to start with and upper body. Oh, the works, huh? Oh, yeah. It's gonna get nice. That's what I like on my hot dog. The works. What are the works for you? Onions. Okay. March it out. Hot peppers. Chili. I'll take a little chili. Tomatoes. Oh, my god. That sounds like a whole extravaganza. Not just mustard and onions. You got the whole, the whole thing going on there, huh? And don't forget the bun. I gotta have the bun. Oh, my god. The bun. Okay. Sit back in your chair a little bit. Okay. Come on. Sit back. And then we're gonna do some just easy leg lifts. Okay. Okay. Here we go. Nice. So toe to the ceiling. If you're standing, this is a big balance move. But also if you're sitting, it's also balanced, too. You feel yourself, you have to kind of engage your whole core area here, right? Yep. Your abs, obliques, your back to steady yourself. Yeah. So give me three more. Three. Good. Two. And one. Good. Other side. It's good with hearing, huh? Right? Yeah. Here we go. Going for eight. Good. You know, it's interesting, like, how different places have different hot dogs. Like, we've heard from our friends, like North Carolina, they have a different kind of hot dog. Give me two more. And one. And march it out. New York, Chicago. Right. Yeah. Everyone has their version. Yeah, very true. Okay. Stop. We're gonna do some shoulder rolls to the back. Okay. Four. Two. Three. And four. But that's what makes it interesting. Go. Reverse. Forward. Three. Four. Just like all the different ballparks, we're gonna do big arm circles now. Oh, yeah. Each time you go to a ballpark, you gotta have at least their hot dog. You know, a Dodger dog, there's a Comiskey dog, whatever they call it. They reverse it. A Wrigley Field dog. Right. Two more. And very nice. Good. Okay. So I want you to make some fists. Good, tight fists, right? And bring those fists up to your shoulder level so the palms are facing out. Okay. All we're gonna do is go down and up for eight. Down. Do you keep your arms on your side? Yes. Okay, head up. Okay. Sit up straight. That's three. Just warm these arms up. Arms up. Four more. This is three. Good. Two. And one. Good. Shake it out. Nice work. Okay. Take a pause here. Nice job in the warm-up. And we'll get started with our mini band workout. All right. So we're ready to get started. Here's your band, Mom. Thank you very much. Very good. First thing we're gonna do is a chair stand-up or squat. So I need you to put the band, loop the band between your legs, okay? And put them at above your knees. Okay? Put them above your knees. There you go. Help you with that. Yeah. And yeah. Above your knees. Above your knees. Above your little knees. Yeah. Okay. There you go. Okay. Very good. Okay. So I want you to have your legs apart so you feel tension, okay? Yep. Be like shoulder-width apart here, okay? I'm gonna do a squat. My mom's gonna do this chair stand-up, okay? With these bands? With the bands on. So I want you to have the tension so you really strengthen your legs here in addition to your glutes, okay? We're gonna do ten, okay? So you can put your arms across your chest or you can keep your hands down. Okay. More challenging to do it this way, okay? So here we go. So here, I'll start from here. So stand it up. That's one. One. Good. And two. Three. Feel that tension? Yeah. Four. Oh, yeah. Five. Good job. Six. Yeah. Mm-hmm. Seven. Good. Breathe, everyone. Eight. Yeah. Don't stop breathing. Nine. That's right. Take deep breaths. And ten. And rest. Sit. Yeah. Okay? Feel that? Yeah. That really engages your muscles. Yeah. Okay? Okay. I mean, a regular squat's great, but this really engages your muscles. Interesting. Okay? Okay. Very good. Okay. That's our first round. Okay. Next one, we're gonna do are just step outs. So... Keeping it here? Yep. Keeping it all there, okay? Basically, we're just gonna step that foot out and in. Out. Whoa. And in. Okay? Out. You feel that, Mom? Yep. And out. Good. Just resistance. Three. Yep. And three. Makes your muscles work harder? Mm-hmm. Oh, yeah. Two. Good. Four. Actually, four more. Four. And four. Okay. Good. Three. And three. This is two. And two. And one. And one. Wow. Good job. Okay. Wow. Nice work. Really working those thighs. You got that right. This is weight training, resistance training to build muscle. Very important to build muscle. Okay? All right. Keep them bands where they are. What we're gonna do, and actually, if you're standing, you may want to hold on to a chair or counter with this one. I'm gonna try to do a balance, but this is what we're gonna do. Just basically do knee ups. So, you want to sit back in your chair just a bit. There you go. Yeah. Okay? And all you're gonna do is lift that knee up and down. Okay? Up and down. Feel that? Yeah. Wow. Oh, yeah. More resistance than a regular knee up. Yeah. Let's do four more. Like something's trying to hold you back. Yeah. Two. And sit up straight. Yeah. Two. Give me one more. And one. Right? So, you want to stop yourself from doing that, right? You want to start, stay, engage this core to keep you upright. Right? Hear that? Hear that core? Okay. So, other side, slight bend in the knee if you're standing. Okay. Here we go. Up and down. Good. This is two. This is three. And four. Good. Five. Yes. Six. Good. Seven. And eight. This is good. Very nice, everybody. Yeah. Good job. Okay. So, we're gonna move that band all the way down to ankle level now. Okay? Yeah. So, just like right there. And remember those leg lifts that we did, mom? Yeah. That's all we're gonna do. Oh, wonderful. We're gonna basically do leg lifts. Okay. Let's start with the right foot. Okay. Okay? Yeah. All right. So, it's just up and in. Just feel the resistance. You know, you don't have to go very high, right? Because you're gonna hit the resistance with the band. But the whole point is just to feel. Does your foot touch the floor? No. No. Oh, yeah. You can. Yeah. You can touch the floor. I just want you to feel the resistance as you pull that leg up. Okay? Give me two more just for kicks. Just for kicks. That's pretty funny. And rest. No pun intended, folks. Yeah, exactly. Okay. I felt, you know, if you're standing, you feel it all over the place. Feel it in your core. Feel it in the standing leg. Okay. Same thing. Okay? So, I'm standing. Slide bend in knee. Knee over ankle. Okay? Kick it up. This is good. You can really feel it. Yeah. And we're working our quadriceps here. Your front thigh. Okay? Yeah. Four more. Give me four more. And I'm working, we're working balance here. And if you're even sitting, you have to balance yourself. You sure do. You keep yourself upright, right? Well, you can fall off the chair just as easily. Yeah, exactly. Okay. Give me just one more. And one. Good. Nice work, everybody. Okay. We're gonna do another round of those, okay? So, let's move that band back up above our knees. Okay? Good work. Very nice, everybody. This is a fun challenge. Okay. Remember, shoulder width apart, okay? Feel that tension in the band. Yeah. And we're gonna do that chair stand up. So, you're gonna have your arms across your chest. Okay. I'll start down here with you. Okay. Doing the squat. Okay, here we go. Go up. Up and down. And up. Down. Now, if you're, even in the chair, I want you to put the weight in your heels. Okay? You can see me sitting back, just like my mom's sitting back in a chair. You're doing a squat. It's all about sitting your butt back. And up. Head up. Okay? Let's do three more. I'm feeling it now. Yeah. This is two. This is good for the toilet. And one. Absolutely. And rest. Very nice. Okay. Okay. Very good. So, this one, I know we did the step out. So, we're gonna do something slightly different. Okay. Okay. So, I want you to feel that tension in the band. Yeah. Your band is shoulder-width apart, people. Okay? Yeah. And all I want you to do, even if you're standing, is just press it out. Both legs. Out and in. Keep your feet, keep your feet solidly on the ground. Yeah. Okay? Feet are solidly on the ground. Just press out and in. You feel that? Yep. Okay. Really working these thighs here. That's three. That's four. Five. Good. Six. Nice. Seven. Eight. Give me two more. Nine. Who thought of this stuff? Isn't that a great invention? Good job. Rest. Rest. Rest. Rest. Okay. If you need to take a sip of water, take a sip of water. Are you okay? I'm okay. Okay. Good job. All right. So, our next one are those knee ups. Okay. So, sit back in your chair a little bit. Make sure you're sitting up. Sit up straight. Engage that core. Head up. Okay? Starting with the right leg. Knee up. And down. Two. Good. Three. Breathe. Four. I'm going to ten on this one. Five. Uh-oh. Uh-oh. Six. I know you can do it. Seven. Good job. Eight. Just two more. Nine. And ten. Very nice. Very good. Good work. Okay. Good job. Good work. Okay. I'm starting to sweat. This is a good workout. Me too. Okay. We're building some muscle here. All right. So, shift weight. Knee over ankle. Other leg. Left leg. Here we go. Knee up. One. This is two. Yeah. You can sit up. That's good. Three. Yep. I like that. Four. Sitting up straight. Five. Six. We're going to ten. Seven. Good work. Eight. Nine. And ten. Very nice. Okay. Quick change down to the ankles. Down to the ankles. Okay? Okay. Starting with that left leg. We'll do that leg lift. Okay. Remember? Okay. Here we go. Up. Work that quad. And it's a little motion. Okay? Yeah. Yeah. You want to just feel the resistance. Four. Five. I'm going to ten. Six. Good. Seven. That's good. Eight. Nine. And ten. Good work. Okay. All right. Other side. I'm feeling this. Here we go. One. Two. Maybe you ought to sit down. Three. Yeah. How about you, Chan? You stand next time. Yeah. We'll just get another chair. You're right. Easy solution. Okay. Give me two more. Nine. And ten. Yeah. That's an easy, easy answer. Okay. Good work. Okay. Done with lower body, folks. All right. Good job. We're going to upper body. Okay. With the bands? Mm-hmm. Yeah. Are you amazed? Right. Okay. So, here's what we're going to do. We're going to engage it by a wrist. Okay? A wrist. You can make a fist. Okay. Remember, the whole thing here is about having resistance. It's isometric hold during all these exercises to really engage your muscles. Okay? Yeah. All right? Okay. Good. Yeah. So, you want to feel the pull. It shouldn't be leg. It shouldn't be just like this. It should be some resistance. Right. And we're going to go up and down. So, shoulder raise. You just go as high as you can. Okay? Good. And we're engaging our fist to really engage our arm muscles, but you can have your hands out like this, too. Okay? Good. All right. Five. This is six. Hold it ten. Seven. Good. Eight. Wow. Good feeling. Nine. Yes. And ten. And rest. Breathe. Yeah. Okay. Take a sip of water. I'm starting to sweat. Are you? No. I'm okay yet. I don't know. Impressive. Wow. Yeah. I know. Maybe. Wow. Maybe I ought to worry about that. I should be sweating. Okay. So, we still have like tension. Right? Okay. I want you to like put your elbows out just a bit. And what I want you to do is just pull your elbows back. Okay? It's a real small move, but I want you to try to pull your shoulder blades together. It's just pulling it back. Okay? You feel that? Yeah. Good. I want you to work your back here. Four. I'm going to call that three. This is four. This is five. Bring those elbows back. Six. Elbows back. Seven. Good. Eight. Nine. And ten. Very nice. Feel that? Oh, yes. Feel that in your upper arms and your back. Okay. So, our next move is tricep move. Okay? So, I want you to hold the band up with your right hand. Hold it with your right hand. With your right hand. This is for our audience. Right hand. Yeah. Just like that. And this goes down like that. So, hold it with your right hand and then with your left hand have your palm out like this. Okay? Good. Okay. So, and bring your right hand up to your shoulder so it's facing. It's facing out. It's facing out. Facing out. Okay? Facing out right. Okay? So, it looks like this. Okay? Okay. Good. So, here we go. So, I'm standing and actually you're sitting too. Slight hinge in the hip. So, both feet solidly on the ground. Okay? Both feet solidly on the ground. Slight bend in the knees. Okay? And all I want you to do is just pull that arm back. Straighten that arm. Straighten this arm. Straighten and then bend. Keep this one up. That always stays there. Okay? Feel it? It's tough. Yeah. Okay. Very good. So, this is what it looks like. Okay? Feel that? Yeah. I'm done. I'm done with the five. Give me three more, please. Three, two, and one. Okay? It's tough. You feel that when you're tricep? Okay. Yeah. So, we got to switch that to the other side. Okay. So, yeah. Hold like that. And just remember that palm that this. Yeah. There you go. That's it. That's it. Okay. So, you're holding that band and you're holding it up there. Okay. You have that at shoulder level, right? Yeah. Okay. Yeah. And we're just going to pull it down and up. Pull it down and up. Down and up. Got it? Down. Let me see you. Straighten. Yeah. And bend. Okay. Straighten and bend. Straighten and bend. This is not easy. I'm challenging your muscles. My muscles. And bend. Give me two more. Yep. I'm watching you. Yeah. And, you know, and it's a challenge just to hold the band, right? Yeah. You got to hold the band very firmly in your left hand here. Right. Right. And then you're pulling it down with the other one. Okay? All right. Very good. We're going to have a chance to do that again. Okay. So, remember this with the wrists? Okay. Let's put the band over the wrist again. Feel that tension. Okay. And I want your arms here 90 degrees. Okay. Arms 90 degrees. Watching me. And all I want you to do is alternate the bicep curl. So, up and down. Up. Alternate. So, up and go back to 90 degrees. Other side. Up. Feel that? Alternate. Up. Down. See? So, it looks like this. Yeah. See? So, one arm's always stationary, right? Yeah. While the other one's moving up. You see that? Okay. Go up. Down. Up. Down. Give me four more sets. This is four. This is four. Breathe. This is three. This is tough. And three. Yeah, this bicep's good. This is two. And two. Looking good, everybody. This is one. And one. Very nice. Rest. Okay. I'm going to take a sip of water here because we've been working it. Okay? Good job, everybody. These are very challenging. Well, upper is really challenging. And now, remember, we lose, you know, three to five percent of muscle every decade and it accelerates as we get older. So, it's very important to do this kind of resistance training, things that challenge your muscles. So, we use bands. We use weights. We use body weight. Okay. And not only that, but it's important for your balls. Okay. So, let's go back to shoulder raise. Okay. So, yeah. Band over your wrists. Okay. We're just going to lift up and down for ten. Here we go. Up and down. And we're engaging our arms, our shoulders. This is three. Good. That's good. Make sure you have some resistance. Five. Just five more and we're done with this. That's good. Six. Seven. Good. Eight. Very good. Nine. And ten. And rest. Okay. Good work. Okay. Feeling it? Okay. Same thing. Hold on. Between your wrists. Okay. And elbows up, shoulders down. Elbows up, shoulders down. Just pull those elbows back and then forward. Pull the elbows back and forward. Good. Forward. Four. Oh, yes. Five. Good. Six. Breathe. Seven. Eight. Good. Nine. One more. And ten. And rest. Oh, good work. Yeah. You're going to have some major problems here. Okay. Grab the band. Grab the band. Yes. We're going back into tricep mode. Okay. Keep it like that. This one goes like, oh, let me take your hand. Just like that. Yes. Okay. Remember, at the shoulder. Yes. Like that. Okay. And yeah. Just pull it down. Straighten the arm. Straighten the arm. And back. Straighten the arm. And back. Straighten the arm. And back. Straighten the arm. Bear with me, folks. Just, yeah. If you can't even straighten your arm, just pull, push out as much as you can. Okay. Look, look. I'm just, I'm doing just a little bit. Okay. But the goal is to straighten the arm. As you get stronger, you'll be able to straighten the arm. Even if you just steal attention and come back. Yeah. Okay. That's good, mom. Good. Okay. Very good. Okay. Give me three more. This is three. Good. This is two. And one. Very nice. Very nice. Good work. Okay. So, we got to go the other side. So, hold the band in your hand. Just grab it like that. Like that. Yeah. Are you okay there? Are you okay? Okay. Yeah. And again, you don't have to go. The goal is to straighten the arm, but you don't have to. Two. Good. Three. Straight. Four. Good. Five. It shows you how weak your arms are now, right? Six. Okay. Good. Seven. Eight. Good. Nine. Keep going. And ten. Very nice. Yeah. That's a challenge. And again, you don't have to straighten your arm all the way out, but that's the goal. Okay. All right. Last. Bicep curl. Okay. Remember, around the wrist. 90 degrees with the arms. Right? 90 degrees with the arms. Okay. So, right up and down. Left up and down. Good. This is two. And two. Good. This is three. This is the last one. Three. Good. Four. And four. Good work. I'm hanging in there, my boy. You're doing great. Yeah. You know what? We catch him at nap time. This is what's going on. He's an adult cat now, and he has his nap time set. So, yeah. They say cats sleep 17 hours a day. Well, he definitely does that. He's doing a pretty good job. Yeah. He's an adult cat. Yeah. No more kitty. No. No. Let's give me one more. And one. And one. Very nice. Okay. Bands down. We're done. Bands down. Bands down. Bands down. Bands down. Get those bands out of the way. Okay. Very nice. Okay. Let's do some shoulder rolls. Let's cool it down. Really good work, everybody, with this mini band workout. These mini band workouts give you a major band workout. It's a good workout. It's tough, but good. Okay. I'm going to get some head tilts in here. So, go to the right. A lot of tension holding that neck area. And up. Other side. And up. Look up. And center. Look down. And center. Give me some head rolls to the right. That feels really good. It does feel good. How much does your head weigh? About 10 pounds. If you're super smart, it could be 12 pounds. Yes. That's okay. Very good. Okay. Let's see. Arm across the chest. Okay. So, arms in a T, everybody. Right arm across the chest. Oh, I'm going the other way. Right arm. Yeah. There you go. Okay. We're thinking of you. Your right arm. Okay. Very good. Okay. Arms in a T. Arm across chest. And breathe. Very nice. Okay. Let's do some leg stretches here. Okay. One knee bent. Other one straight out. Reach. Good work. Yeah. Oh, yeah. You can come to your chair if you're seated. Okay. Breathe. Okay. And come down. And other side. Reach. Good work. Okay. Let's do some point and flex with those feet. Okay. Yeah. So, point, flex, point, flex, point, and flex. Circles with that ankle. Yeah. Good work. Okay. And reverse it. It feels good. And yeah. Very nice. Good work with the legs. Okay. Other side. Point and flex. Point and flex. Point, flex, point, and flex. Circles. Pick your direction. Yeah. Good. And other way. Ankle circles. Good. It feels good. And very nice. Good work. Okay. Give me three. Inhale. Exhale up. And we're going to clap at the top. Here we go. Inhale up. And exhale out. Inhale up. Exhale out. And inhale up. Clap at the top. Lean to your right. With that nice side stretch. It's good. Good work. And nice shoulder arm stretch here. Center. Other side. Oh, yes. Good work, everybody. Yeah. All right. All right. Give yourself a big hug. Oh, yes. That's a really nice one. Self-hug. Self-hug, self-love is really good. Well, really nice work on this mini band workout. You built some muscle. And again, if these are challenging, you know, do what you can and build up over time. All right. Go slow is good. Slow and steady. It always wins the race, as they say. All right. So, thank you for joining us. If you like this video, please give us a like, share, comment, and subscribe to our channel. We look forward to seeing you in a future workout. And in the meantime, keep moving. See you soon.