In addition to cardio and flexibility exercises, resistance training is essential in older age. It keeps muscles strong, increases bone density, and reduces symptoms of age-related health conditions, such as arthritis and osteoporosis. (See References 1) Resistance bands or ropes are ideal to use for your workout; they are lightweight, convenient, portable and promote your coordination. (See References 2) You can perform 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 lift yourself from a sitting position. To work the front and back of your upper arms, do bicep curls and triceps extensions. During bicep curls, you sit in a chair and secure one end of the resistance cable under your foot, while holding the other end in one hand. Then you bend your elbow and bring your hand towards your shoulder, working against the resistance. Then slowly return to the starting point. During triceps extensions, hold one end of the rope 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 rope 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) Do Chest and Back Exercises Seated chest presses and rows primarily work the chest and back, which can help improve posture and make it easier to get up from chairs or tables. toilet. For chest presses, wrap the middle of the band or rope around the back of a chair and grab one end with each hand. The band should be at chest height. Then extend your elbows and press ... into the center of the 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 Wellbeing for the elderly: practical programming strategies; Kay A. Van Norman [http://books.google.com/books?id=YVFVCBjac1EC&pg=PA76&dq=Exercise+and+Wellness+for+Older+Adults:+resistance+bands+upper-and+lower+body+forza&hl = en&sa= : How much physical activity do older adults need? [http: