In addition to cardio and flexibility exercises, resistance training is essential in your older years. It keeps your muscles strong, increases your bone density, and reduces symptoms of age-related health problems, such as arthritis and osteoporosis. (See References 1) Resistance bands or cords are ideal to use for your workout; they are light, affordable, portable and promote your coordination. (See References 2) You can do the exercise while sitting in a chair to avoid compromising your balance and stability. Include arm strengthening exercises Strong arms make it easier to carry objects and rise from a seated position. To work the front and back of your arms, perform biceps curls and triceps extensions. During bicep curls, you sit in a chair and secure one end of the resistance cord under your foot, while you hold the other end in one hand. You then bend your elbow and bring your hand toward your shoulder, working against resistance. Then slowly return to the starting point. During triceps extensions, you hold one end of the cord against your chest with your right hand. Your left hand holds the cord about 8 inches from your right hand. Extend your elbow and pull the cord forward to engage your triceps. Perform up to 10 repetitions of each exercise with both arms. (See References 3, p. 102 and References 4, p. 77) Perform chest and back exercises. Seated chest presses and rows primarily work your chest and back, which can help improve your posture and make getting up from chairs or the toilet easier. For chest presses, wrap the middle of the band or cord around the back of a chair and grasp one end in each hand. The band should be at chest height. Next, extend your elbows and press your...... middle of paper......://www.acsm.org/docs/brochures/selecting-and-effectively-using-rubber-band-resistance -exercise .pdf]Resistance training for special populations; Ann Marie Swank [http://books.google.com/books?id=SRjnAB1EZcQC&pg=PA102&dq=resistance+band+elderly&hl=en&sa=X&ei=3EAQU9HTBM78oATb8YLYDA&ved=0CE8Q6AEwAg#v=onepage&q=resistance%20band%20elderly&f=false]Exercise and Well-being for older adults: practical programming strategies; Kay A. Van Norman =en&sa=X&ei=iQARU4r8PIHkoAS75ILoDQ&ved=0CEQQ6AEwAA#v=onepage&q=Exercise%20and%20Wellness%20for%20Older%20Adults%3A%20resistance%20bands%20upper-and%20lower%20body%20strength&f=false]Centres pour disease control and prevention: How much physical activity do older people need? [http: