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Resistance Bands

What are Resistance Bands?

Resistance bands are strong, elastic bands that can be used for strength and balance training.

As little as 10 minutes twice per week of resistance band exercises can slow down age-related functional decline and make a huge difference to how you feel. 

Living Well for Longer resistance band exercises aim to encourage over 50s in Worcestershire to stay active and well.

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Where do I collect my resistance band and booklet?

Your resistance band can be collected at your local library.

We need your help, please complete our

Resistance band survey


people in a resistance bands exercise class

How can resistance exercises benefit me?


person holding weights

Build muscle

Improve physical function strenthen muslces

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Improve balance

Reduce falls risk improve mobility

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Strengthen bones

Increase bone mineral density reduces the risk of fractures

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Healthy mind

Reduced risk of cognitive impairement and reduced risk of developing dementia

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Increase independence

Can be modified for all abilities and be embedded within everyday activities

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Improve mental health

Improve self-esteem and confidence

Is this the right exercise for me?

 The NHS recommend you do two strength and balance activities a week. Carrying out these exercises can count towards that target. Also, aim to do ‘moderate intensity physical activity’ every week.

This means activity that makes you a little hotter and slightly out of breath. 150 minutes is the goal but remember, anything you can do will make a difference! 

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  • Use the resistance bands only for the intended purpose
  • Do not use the resistance bands if they are damaged
  • Speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns


Make sure your activity and its intensity are appropriate for your fitness.

For more information visit: NHS Exercise guidelines

How do I get started?

chest press exercise

Exercise 1 - Chest Press

Sitting in the back of your chair, pass the band around the back rest of the chair and hold one end of the band in each hand. Start with your hands chest height at your side, then push your hands forwards until your arms are almost straight (don’t fully extend). Slowly bring your hands back to the starting position. Repeat 8-12 times.

Download the Leaflet for all 8 exercises!

Resistance Bands Exercises (PDF)

Resistance Band Exercises

Our video demonstrating the resistance band exercises circuit

Who can I contact for further information?

To find out more contact:

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