The older we get, the more important it is to keep moving. Regular physical activity brings many positive benefits into your life. It helps to maintain a healthy weight, strengthens muscles, ligaments and tendons. It keeps your nerves healthy and active, and your joints flexible. And one of the most essential benefits, sharing exercise time with like-minded people keeps you happy and social.

Age UK says ‘Regular physical activity in later life is important for so many reasons – not only will your health improve, but you’ll also meet new people. There’s something to suit everyone at Age UK’s wide range of exercise classes. ‘

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The older we get, the more we begin to notice the changes in our body as we conquer daily life. Regular exercise will make everyday things like carrying shopping bags, climbing stairs and household tasks more manageable. 

It may sound surprising that many people over the age of 70 do not exercise at all. (About 40% of women and 30% of men in that age group). If you find yourself in that group, or coming up to that age, don’t worry. It is never too late to start. 

Even if you are one of those who exercise regularly, chances are high, you skip muscle strength training. Although endurance activities such as walking, swimming, hiking and other activities are excellent for stamina and metabolism, they do not replace isolated muscle building training. 


The best training routines are those that combine both endurance (walking, hiking, swimming, etc.) as well as balance, flexibility and strength exercises (resistance training, lightweight workouts and so on )

Everyone knows that exercising is great for health, and there are tons of different workouts, training and exercises to try out. 

Many health organisations recommend a minimum of 2 2/1 hours of physical activity every week. This is 150 minutes a week, including resistance training at least 2 days a week. 


Boosts brain activity

How to boost brainpower? Whether old or young, physical exercises have an impact on brain activity. Endorphins are released during regular training, which doesn’t only help you to feel happier but also to maintain memory function. 

Reduces the effects of a sedentary lifestyle

How to get active? Are you someone who has pursued a sedentary profession all your life? And have done little exercise all your life? It’s never too late to start and change your life. Resistance training can help to reduce the effects of a sedentary lifestyle. Brain and muscle plasticity are vital factors for reversing the impacts of insufficient exercising. 

Minimises risk of bone density loss

How to increase bone density? Exercising is crucial to keep your bones, muscles and tissues healthy. Bones are getting stronger through resistance. Bones cells adapt to pressure. The right amount of pressure (resistance) can help to keep your bone density in a healthy balance. 

Versatile and portable for everywhere use

Looking for easy and adaptable exercise tools? Resistance bands are a perfect tool to keep you healthy wherever you are. It is a lightweight tool that fits in your bag, and you don’t even notice its weight.


Resistance bands are generally safe to use. Nevertheless, if you are not sure about specific practices, please use them under supervision or refer to a health professional to avoid any exercise-related injury. Consult your doctor when you have concerns or health issues. 

Start with the lightest resistance (YELLOW) to get to know your resistance bands. As you feel, you can jump to a more intense resistance level and work yourself up. 

1 Chest Press

Grab your resistance band and wrap it around your upper back at shoulder level. Make sure you are in an upright position and draw your shoulders back and away from the ears. Engage your core and on your next inhale press your hands away from your chest by extending the elbows. On your next exhale, release the resistance by bringing your elbows back to your chest. 

Repeat 15 times. Modify the intensity of your resistance by prolonging the band or shortening it.

2 Leg Press

Sit on your chair in an upright position. Make sure to draw your shoulders back and away from the ears and engage your core. Hold the ends of the resistance band in each hand, lift your bent right knee and step your right foot on the band. On your next inhale, extend your leg, keep it hovering above the floor. On your next exhale, bring it back to the starting position. Repeat 10 to 15 times. When you’re ready, take it to your other side. 

3 Calf Press


Sit on your chair in an upright position. Make sure to draw your shoulders back and away from the ears and engage your core. Hold the ends of the resistance band in each hand close to your hips. Step your right foot on the band and lift your extended leg (so it’s parallel to the floor). The resistance band should be placed at the middle of the soles of your foot. Play with the resistance intensity by shortening or prolonging the band. Now point your foot and flex it back. Repeat 20 times. Switch to your other leg. 

4 Chest Pull

Sit on your chair in an upright position. Make sure to draw your shoulders back and away from the ears and engage your core. Hold the ends of the resistance band in each hand. Grab your resistance band and lift your arms to shoulder level and keep your elbows bent to a 90° angle. On your next inhale, pull your band now apart as far as you can by extending the elbows. Always keeping the T-form of your arms. On your next exhale, come back to starting position. Repeat 10 times. 

5 Bent Over Shoulder Press

 Step your feet about hip-width apart. Place a resistance band underneath your feet and grab the ends with each hand close to your feet. Pull the resistance band upwards and always keep your elbows slightly bent. Pump 15 times. 


Make your resistance training part of your weekly/daily exercise routine, and reap the benefits of improved muscle strength, balance, coordination, flexibility and ROM soon while simultaneously fighting bone density loss and easing the symptoms of pain due to arthritis. Get started with Meglio.

Feeling stiff in your legs? Tight hamstrings and hip flexors? Those of us who work at the (home) office are prone to short hamstrings and hip flexor muscles if we lack sufficient exercising and stretching. This can lead to chronic hip & knee pain and makes us more prone to injuries.

To gain extra flexibility is not an overnight thing. Some people tend to be more flexible than others. Stretching is as equally crucial than exercising and most beneficial when balanced. If you work consistently on your flexibility, you will see results before you can say, Robinson Crusoe. 

A lot of chronic pain is due to stiff muscles which inhibit proper alignment of the joints. Short leg muscles can even have an effect on our back and cause back pain. 

If you want to get or stay fit into old age, we encourage you to spend only a few minutes a day doing exercises and stretching. You will not only feel more agile, but also you will feel less pain. Sounds great, right?

The main muscles we are focusing here are:

* Quads

* Abductors

* Adductors

* Calves

Flexible legs are not only something for dancers and runners. There are many benefits of stretching regarding muscle health. It doesn’t just make muscle groups more limber and relaxed but also assists in making weak muscles more reliable and increases blood supply after exercising. 


# Increases ROM

How to increase ROM in your legs? With a limited ROM (due to muscle shortening) you are not able to move through life as you like. One feels impaired and cannot perform movements as usual. Injuries or even chronic pain can also occur. Proper stretching increases ROM, enabling a more natural movement pattern.

# Prevents Injuries

How to prevent injuries? Proper stretching can help you perform movements more correctly and feel more stable during physical activities. This can help you to be less prone to injuries. The muscles perform better, you are less tired and need less time to recover. 

# Brings joints into proper alignment

How to bring joints into the appropriate position? Stretching helps to correct the muscle imbalance and allows joints to move in their natural position. Shortened muscles can cause the joints to move in the ‘wrong’ place and in the worst case cause pain. It can also occur that surrounding tissue deteriorates to some degree if joints are ‘out of place’. 


Follow us on your little sequence for leg flexibility. If anything is unclear, please take your time to refer to a physiotherapist or health professional. 

Golden Rule for Joint Safety: Make sure to feel the stretch in your muscles and not your joints. 

# Low Lunge

Come down to your mat (preferably a thick one for knee protection) on your knees. Step your right foot in front of you. Make sure your right knee does not surpass your toes. Keep your hips square, engage your core and lift your arms overhead. Lower your hips and feel a gentle stretch in your hips flexors. Make deep breaths and try to maintain this position up to 2 minutes. Go with the breath and on your exhales try to go even deeper into the stretch. Always listen to your body. When you’re ready, slowly come back to your starting position and step your left leg forward.

# Butterfly Hips

Come down to your mat and take a lotus seat. Bring the palms of your feet together in front of yours. If you feel like wanting your knees supported, please use a yoga bolster, pillow, yoga block or book for assistance underneath. This exercise is targeting the inner thighs. Make sure your spine is straight, your shoulders are drawn back and away from the ears and your core engaged. Slightly lean forward and press your hands into your thighs. Go with your breath and make sure to feel the stretch in your muscles. Take 2 minutes here. 

# Downward Dog

Come down to all fours on your mat. Spread your fingers wide and press into your fingertips. Draw your shoulders back and away from the ears. Rotate your elbows inward as far as you can and keep them there the entire exercise. Lift your hips and slowly come into a downward-facing dog. Keep your knees bent at the beginning. Pay attention to the alignment of your feet as well. They should be pointing straight forward. Slowly ‘walk on the spot’. Always got with the breath. Try to hold/walk for 2 minutes. 

# Quad Stretch

Stand upright about hip-width apart. Tilt your hips forward, engage your core and keep your spine straight. When you found your balance, lift your right foot, grab it with your hand and press the heel towards the buttock. You should feel a gentle stretch in your quadriceps. Do not compromise your alignment here. Take some beautiful breaths and try to hold this position for 1 minute straight. To modify, hold on to a chair, wall or any steady object. When you are ready, switch to the other leg. 

# Lying Leg Stretch

Lie down on your mat on your back. Bend your knees and keep your feet flat on the ground. Make sure to maintain a straight spine the entire exercise and do not overarch in your lower back. Grab your right leg with your hands and try to extend the leg. No worries, if a full extension is not possible, then just slightly keep your knee bent. Pull your leg towards your chest and feel a gentle release in your hamstrings and back of your leg. Feel the stretch in your muscles and not in the back of your knees. Hold the position for 2 minutes and switch sides. 


Feeling tightness in the back of your knees? If you are someone who suffers from hip and knee pain, stretching your legs can have a massive impact on your wellbeing. To the better! Join Meglio for a better you. 

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Lockdown has been tough, both physically and mentally. Your body feels stiff and aches more than normal – likely as a result of a dodgy home office setup and being less active. But what about those who were constantly active and on the go? How have children and young, sporting athletes been dealing with the situation? Could stretching be the answer? It’s important at a time like this to look after your body, and moving in a functional way could help relieve pain and stiffness. This is why we recently worked with MK Springers Gymnastic Club, a centre based in Milton Keynes with over 1000 members. The gymnasts were provided with our Latex-Free resistance bands, as a way to maintain flexibility and continue training, during and after lockdown.

The club itself provides recreational and squad sessions, 7 days a week for ages 3-18. Offering a variety of activities, programmes, events and competitions suitable for all genders, age groups and abilities, the club contributes to personal health, fitness and well-being. It develops balance, co-ordination and confident body movement. Gymnastics help to build self-esteem, strength and flexibility, preparing the body & mind for life’s challenges. It is a sport for life and is conducted within a safe environment which caters for personal growth and development.

How have the gymnasts been staying active during lockdown?

Each gymnast was given a bag of essential workout equipment (below) including a Meglio Resistance Band, to use at home and as part of the reopening of the club. British Gymnastics sent out weekly exercise sheets for gymnasts to do at home during lockdown, and later in small outdoor workout groups whilst exercising in the club car park.

How will the gymnasts be using resistance bands?

  • As part of a warm up & cool down
  • To enhance their stretching & flexibility
  • To develop their fitness & strengthen key muscle groups
  • Using the bands as beam bars for control. The resistance band can be placed down flat on the floor, allowing the gymnasts to perform cartwheels on,

What are the benefits of using resistance bands for gymnasts?

  • Help to prevents injuries
  • Reduces lactic acid build up within the muscles
  • Great to use as part of a warm up & cool down routine. The gymnasts perform lots of leg stretches using the bands
  • Aid Flexibility. Especially important in the shoulders for gymnasts.

Top Moves for Gymnasts to do with resistance bands?

There are lots of resistance band workouts for gymnasts out there to add into your training routine. Here are a few great examples.

Name of stretch/position./move.

Monster Walks with a Meglio Resistance Loop


Glute Activation

Why do it?

Perfect for glute activation, this exercise is designed to activate the muscles in your hips and glutes. The hip extensors and abductors play a majorly important role in building your stability and posture.

Instructions of “How To”

Place a resistance loop around your ankles, calves or thighs, bend your knees slightly and sink into a squat position. Your feet should be hip width apart. Take big (Monster) steps making sure that you try and keep your knees above your feet to work on knee tracking and glute activation. Walk forward with a diagonal step and then step back to where you started. You will soon feel the burn after a few sets of these!

Number of repetitions (if they were to be used in a “circuit”) and/or how long to hold for.

Perform until you feel your glutes burning, rest and then go again. Aim to complete 3-4 sets.

Name of stretch/position./move.

Standing Hip Extension with a Meglio Resistance Loop


Glutes and hamstrings

Why do it?

This exercise really targets your hip extensors.

Instructions of “How To”

Place the resistance loop around your ankles and stand tall. While keeping your left leg straight and stable, engage your core and kick your right leg outwards. Hold for a moment, then slowly return to the starting position. You can hold on to a chair or the wall to keep yourself balanced. Don’t be tempted to rotate your hips. Instead, keep your focus on using your glutes . Repeat this 10-12 times and then switch legs.

Number of repetitions (if they were to be used in a “circuit”) and/or how long to hold for.

Complete 12 reps on one leg, then repeat on the other side

Name of stretch/position. /move.

Side leg raise With a Meglio Resistance Loop

Target Muscles.

Glutes & core

Why do it?

This exercise will help work the muscles in your glutes and core, which will aid your stability, balance, and overall power.

Instructions of “How To”

Lie on the floor, turn on your side and loop the band around your lower leg. Slowly raise your top leg whilst keeping your core stable, focus on squeezing from the glutes. Aim to perform this motion in a slow, controlled motion.

Number of repetitions (if they were to be used in a “circuit”) and/or how long to hold for.

Complete a total of 10-12 repetitions, then repeat on the other side.

Name of stretch/position. /move.

Ankle Plantar Flexion with a Meglio Resistance Band


Calf & Ankle stability

Why do it?

Strengthening calf muscles can place less stress and impact on your feet and legs when you make contact with the ground. Strong calves will help to support your ankles and prevent sprains and rolls. This exercise really helps minimise the chance of developing achilles tendonitis.

Instructions of “How To”

Wrap a resistance band around your forefoot. Grip the ends of the band with your hands, taking up the slack to your desired resistance level. Push your foot down into the band, hold and slowly return to the starting position. Switch to the opposite foot and repeat.

Number of repetitions (if they were to be used in a “circuit”) and/or how long to hold for.

Aim to complete 10-12 repetitions on each foot.

Name of stretch/position. /move.

Squats with a Meglio Resistance Loop


Quads, Hamstrings, Calves & Glutes

Why do it?

Squats provide a full body exercise that work on strengthening key muscles in your legs.

Instructions of “How To”

Place the resistance loop just above your knees and open your legs slightly wider than hip distance apart. Keep your knees in line with your feet and begin to lower yourself down. You can raise your arms to help counterbalance yourself. When lowering yourself down, aim to push your bottom out behind you, as if you were about to sit down on a chair. It is important to keep your back straight and maintain good form throughout. Only lower yourself down to a comfortable position (aim for thighs parallel to the floor). Return to the top and repeat.

Number of repetitions (if they were to be used in a “circuit”) and/or how long to hold for.

Aim to complete 15-20 repetitions, resting as little as needed between moves.


It takes extreme balance, flexibility, and agility to perform gymnastics moves, fact! Resistance Bands are a great tool to help develop and encourage muscle stretching and conditioning for gymnasts. Upper body strength and body control are essential and resistance bands can be used to target these specific muscles groups.

Included as part of a long term fitness and stretching routine, resistance bands can help gymnasts prevent injury, improve posture, aid flexibility, strengthen key muscle groups and are a great to make part of your daily routine at a young age to solve aches and pains in later life.

After approval from the government and British Gymnastics, the centre is starting to reopen and members are returning this August.