Kim Shorts: By Thor’s Hammer - the power of the band
I have lots of stories and tips to share. You see, I am always the main character in these stories. They fly off the page as fast as I can write them down. I am also impatient and can’t wait to tell them. I’d like to think that in an alternate universe, I am a superhero. Dangerous times, indeed, for this average retiree with a little superpower secret.
You might say I rule by Thor’s Hammer.
Every now and then, I like to think that I have the strength of 10 women or can wield Thor’s Hammer. When I was working out at a local gym in Kincardine, using the weights regularly helped build up my upper body strength. Even though I did not lift the same heavier weights as others who participated in the gym sessions, I was proud of what I was able to lift.
So, when I switched to exercising with the VON Smart (
Seniors Maintaining Active Roles Together) Program in Kincardine, the weights were replaced with resistance band exercises. It was a welcome change due to the arthritis in my shoulder. Using the bands is still a serious work-out experience.
Kim Dixon (right) does the seated row with a resistance band
No matter what resistance level you use, you are working the muscles in your arms, shoulders and upper back, and more. Repetition is critical to building and maintaining muscle strength. Just like working out at the gym, some days using the band I like to think my arm muscles are made of steel.
But I have to be careful when I put those biceps to work. From just vacuuming, I have already pulled off the handles from two different vacuum cleaners. Then there was the enduring air-fryer incident this past summer. Poor thing didn’t see me coming as I wrenched the bucket out of its holding station, effectively pulling the handle partly off the bucket! Time for an air-fryer upgrade.
Just this past fall, super mom struck again. This time my prey was much larger and sleeker. Under the pressure of an emotionally-upset daughter and her friend, who was holding our blind, ill, and very old cat,
Jellybean (below), we were heading to the veterinarian to help usher our sweet 20-year-old calico cat to kitty heaven.
My daughter’s weeping continued as she got into my car. After trying to soothe her (this was hard on everyone), I quickly rounded the car to the driver’s door and, with all that sadness and built-up tension, I gripped the door handle that Thor, himself, would be proud of, and to my astonishment,
I pulled that handle right off the door (below)!
After a moment of realizing what I had done, and still holding that handle, I held my hand high into the bright blue sky, and, as if in an alternate universe, yelled “By Thor’s Hammer!"
Two pairs of human eyes in the car stared at me in astonishment. At which point, I said, “Give me a minute,” as I went to the trunk of the car, grabbed the duct tape, and duct taped that sucker onto the door panel. Off we went in silence to the vet to complete our sad journey.
Needless to say, my husband, Jim, thinks I should go easy on the band work-outs for a while or we’ll run out of appliances!
Did you know there are almost 30 different exercises in the VON Smart Program that you can do with a resistance band?
Work-outs with a band can be done at three levels – beginners, intermediate and advanced. The beauty of bands is that you can choose your level of resistance. If standing is a challenge, you can do the exercises from a seated position. You can also do them from anywhere.
Almost half of the exercises involve strengthening your chest, shoulders, upper back, and triceps and biceps. Keep in mind that many of these exercises include using your core, which is pretty much your stomach muscles. Your core is critical to your body’s everyday movement, and to helping you stay healthy and strong.
For example, the seated row exercise – where you sit and place the band under both feet stretched out in front of you and then pull the band slowly back along the side seam of your pants - uses your trapezius muscles to promote upper body strength, and it also counters the forward rolling of your shoulders.
Another example is the chest press which targets the chest, using pectoral muscles. It promotes upper body strength. This exercise mimics opening a heavy door or putting away a stack of dishes.
There’s also the triceps shoulder arm extension with the band which helps strengthen your shoulder and arm muscles.
If you have never used a band, it is recommended that you work with a fitness or health professional first to learn how to use the band properly and safely.
If you’re age 55 or over, consider joining one of the free
VON SMART Programs. This program offers functional fitness classes in communities throughout Grey and Bruce counties for older adults who may not benefit from traditional exercise programs due to health issues, mobility restrictions, or chronic health conditions.
VON SMART classes are led by trained and certified volunteer fitness leaders. To sign up, you can call VON at 519-376-5895 or 1-800-265-3138.
As a reminder, you should always consult first with a medical professional or coach before starting a fitness program.
Written ByKim Dixon started her career in journalism in Manitoba, and was a writer for both non-profit and corporate clients. She writes short stories and is active with the area’s Writers' BLOC. She is also a volunteer VON fitness instructor in Kincardine. Jan. 1, 2025, she took her first polar plunge into Lake Huron.
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