At work with equipment

Move anywhere

In addition to 30 minutes of physical activity most days of the week, the Physical Activity Guidelines for Americans recommends that adults do some strength training twice a week. Instead of buying weights, consider grabbing a resistance band instead.  Resistance bands are one type of low-cost, portable equipment that helps to strengthen specific muscle groups.

If you spend your time hunched over a desk or an assembly line, you may be putting extra strain on your back and shoulders.  Balance the strain by using a resistance band to stretch and strengthen your upper back, triceps, and biceps.

Upper Back Strengthener with Band

Place your hands on the band so they are shoulder-width apart.  Wrap the extra band material around your hands.  Extend your arms to the sides, pulling the band until your arms are fully extended.  Return back to start.

Tricep Strengthener with Band

Place your hand behind you at the small of your back while holding on to the band.  With the opposite hand, reach behind you and pull the other end of the band up behind your neck.  Pull up on the band until your arm is fully extended.  Return your arm to the back of your neck.

Bicep curl with Band

While seated and with your feet hip-width apart, place the resistance band under your feet and hold a handle in each hand, palms facing up. Curl the band up to shoulder height, then lower.