Benefits of Arm Exercises for Seniors
Arm Exercises Part2. Many older people want arms that look stronger and less flabby. That’s an excellent reason to do arm exercises, but the benefits don’t stop there. Seniors with healthy arms and shoulders are better able to maintain independence and keep doing the activities they love.
Think of all the ways you use your arms every day. So then, something as routine as pushing up from a chair is easier with good arm muscle. Also, carrying groceries, lifting things onto high shelves, picking up babies: all these work your arms. And that’s not even mentioning recreational activities such as tennis and golf. Here are some exercises to keep those hands, arms and your shoulders working for you.
Hand Grip Exercise
Arm Exercises Part2. According to the American Council on Exercise (ACE), working on hand and grip strength should be an important part of your exercise routine. Furthermore, the ACE explains that there are two sets of forearm muscles involved in your grip: flexor muscles (which close your hand to make a fist) and extensor muscles (which open the fist, when you are making a flat hand).
In a paper published in the Current Opinion in Clinical Nutrition and Metabolic Care, physical therapy researcher Richard W. Bohannon. wrote that grip strength can be a good indicator of overall health in middle-aged and older adults and can predict cardiovascular health and even future limitations to mobility. Bohannon argued that grip strength should be routinely measured as a vital sign. Hence, this is why your doctor may want to shake hands with you, he is assessing you.
- Hold a tennis ball in your hand
- Squeeze the ball as tight as you can for a second
- Relax your grip and repeat
- Do this for each hand 10 times as 1 set, try to do 3 sets or whatever you can manage.
Overhead Elbow Extension
Arm Exercises Part2. This exercise will be especially appreciated by the ladies as it will help to reduce those hated bat wings.
- Sit in a chair with your back against the chair back.
- Hold a weight in your hands just behind your shoulder. Your elbow is bent, and your palm is facing the back of your head.
- Straighten your arms toward the ceiling.
- Hold for just a second and return to start.
- Do up to 10 reps on each arm as 1 set, try to do 3 sets or whatever you can manage.
This can also be done from a standing position, which requires more balance control.
Weighted Bent over Rows
- Hold the weights in your hands.
- Sitting bend over and allow the weights to hang down.
- This is the starting position.
- Keeping your back straight and shoulders back, pull the weight upward until it touches your torso.
- Return the weight to the starting position.
- Do this10 times, as 1 set, try to do 3 sets or whatever you can manage.
Supported Triceps Kickbacks
- Start with your left knee and hand flat on a bench or chair.
- Hold a weight with your right hand.
- While making sure that your upper arm stays still.
- Slowly extend your elbow to draw the weight back.
- Pause and return to the starting position before repeating.
- Repeat 10 times for each arm as 1 set, try to do 3 sets or whatever you can manage.
- If you need to use the smaller weight if you have any trouble holding this weight
Kneeling or Full Push-Ups
- Assume the kneeling position, with hands slightly wider than shoulder width apart.
- Try to form a straight line from head to knees and brace your abdomen slightly.
- Lower yourself as deep as you can, while inhaling.
- Reverse the motion when you’ve touched the floor and push yourself up to straight arms again while exhaling.
- Repeat for 10 times as 1 set, try to do 3 sets or whatever you can manage.
- Try the full press-up if you feel up to it, however it does require more strength.
There is the sound of a vehicle horn for a second early in the video, which I did not realise the microphone had picked it up, I did not have the way to edit it out, so I apologise for that I am trying to get the right program to edit background noise, so this is a first and last time it will happen.
Arm Exercises Part2. Having arms strong enough to support your daily needs is absolutely key to living independently. So then, it is easy to do nothing and grow weak and frail and shorten your lifespan. Also, weak and frail means opening the doors to disease and a miserable pain filled existence. Hence exercise is the way to create enjoyable golden years, spent with children and grandchildren who will benefit from you. Consequently, that time spent will be remembered by them long after you have gone, who wouldn’t want that.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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4 replies on “Arm Exercises Part2”
What a great service, hardly any excuse not to engage and commit. Thanks!
Hi Nadia, thank you for your kind comment I am glad you like the post, Take care Ian
very educative! are these exercises good for women too?
Hello Hemachandra; these exercises are for all if they were for 1 gender only, I would say that and give an alternate for women. So you are safe to do these, hope this helps, regards Ian