Join the resistance! Get fit for free

As we begin another year with a chance to set goals and intentions for the coming months, the new year’s resolution on most people’s lists is to do more exercise. There are many reasons why people decide to embrace health and fitness in January; whether it’s an over-indulgent Christmas, an upcoming wedding or holiday to work towards or even just wanting to improve physical and mental wellbeing in general, there are huge benefits in making small changes to your routine.

In a world of hectic work schedules and long hours, it’s not surprising that getting active can become a lower priority for most people. The reasons most often cited for not exercising are no time and no access to equipment but resistance bands can be a great solution. Easily transportable and adaptable to various fitness levels, you can do just about any type of strength training exercise, anywhere, at any time and without spending money – perfect for busy delegates and event professionals.

The Grand Brighton and Richmond Hill Hotel have created their very own resistance bands - so what are the benefits of resistance band training?

It can make you feel happier

Need an emotional lift or to blow off some steam after a stressful day? Physical activity can help as it stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious. Interestingly, it doesn't matter how intense your workout is; it seems that your mood can benefit from exercise no matter the level of physical activity. Try one of the below resistance band exercises or take a brisk walk to get those endorphins pumping.

It can increase your energy levels

Regular physical activity can improve your muscle strength and boost your endurance. Exercise circulates oxygen and causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energised*, giving you that extra boost you need to tackle those daily tasks!

It can help with relaxation

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep quality and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energised to go to sleep.

It can improve your brain health and memory**

Exercise can improve brain function, both directly and indirectly. The increased blood flow to the brain helps to boost your braincells and has links to increased memory levels, while the better sleep quality you experience after exercising also helps your brain to rest and recover.

If you're new to resistance band training, you may be surprised at how much benefit you can get from just one piece of equipment, but as is often the case, the simplest tools are often the very best for your health. There are plenty of exercises you can do with a resistance band - try these easy workout ideas:

Hip abductors

Start with legs hip distance apart and the resistance band around both your ankles. Place your hands on your hips. Extend your right leg up and out to the side and then lower. Repeat 5 times with each leg.

Tricep extensions

Hold the band at either end with both hands behind your back. Make a fist with your le‑ hand just below your shoulder blades. Extend the band with the right hand above the head. Lower and then lift again, keeping your core tight. Repeat 5 times with each arm.

Lat pulldown

Loop the band around both hands and make two fists. Extend your arms overhead, hands in line with shoulders. Keeping your le‑ arm still, pull your right arm down and to the side, right elbow bending to 90 degrees and coming in line with your right shoulder. Slowly bring your right arm back overhead. Repeat on the left side, this time keeping the right arm still. Try to repeat 10 times on each side.

Find The Grand Brighton and Richmond Hill Hotel at the London Summer Event Show, 22 - 23 January 2019 at Banking Hall.


You should always consult your physician or other healthcare providers before starting an exercise program. The Richmond Hill Hotel and The Grand Brighton are not liable for any injury that is directly or indirectly related to the use of our information, products and services.