As you age, your upper arm muscles become weaker. It can be difficult to do these activities that still require a lot of strength because it takes too much effort for them to hold up heavy objects. That’s why it’s important that seniors do these exercises before they start using their arms again. Here are 8 of the best upper arm exercises for seniors.
As we age, our muscles can start to upper arm ache and become stiff, especially our lower arms. That’s often the result of a lack of arm movement over time, but it’s important to try to prevent this by performing exercises that increase the range of motion in your upper arms.
In addition, because of the weight of your arms, it can be difficult to participate in physical activities that require you to lift heavy objects. That’s often the case with seniors, who need to use their arms to do things like do tasks that require a lot of strength, holding heavy objects can be difficult. It can take more effort than they’d like for them to lift and carry these objects because of a lack of arm strength.
If you’re a senior and feel your upper arms – particularly the muscles – aren’t as strong as they used to be, try doing these 8 exercises before you start lifting heavy items.
Table of Contents
The Benefit of Upper Arm Exercises for Seniors
Aside from the effectiveness of these exercises, there are other benefits that you would get from doing them:
An upper arm workout is a great way to promote healthy and flexible bone joints and prevent osteoporosis. Exercises can help combat the effects of aging, such as arthritis or difficulty in sleeping. It will also help to improve your immune system and reduce the risk of cardiovascular disease.
In addition, it also helps in building muscle mass in the arms. It improves your posture and also helps in cutting down the extra fat around your arms and upper body area. These exercises will help you lose weight around your arms and upper body area because it burns fat much faster than other exercises do.
With this, there are several exercises you can do to boost your upper arm muscles. Here are the 8 Best Upper Arm Exercises for Seniors.
8 Best Upper Arm Exercises for Seniors
It’s no secret that exercise is an important part of any healthy lifestyle. But did you know that there are specific exercises you should be doing, depending on your age? That’s right, as we age our bodies need different types of movement in order to stay strong and healthy.
Working out the upper arms is a great way to stay fit, especially if you have mobility issues or trouble with balance! In fact, when it comes to staying in shape for seniors, upper arm exercises are a top choice.
Press Ups
Sometimes called a military “pushup,” press-ups are one of the most effective upper arm exercises for the senior population. All you need is a flat surface.
Start by lying down on your stomach with your palms on the ground just above your shoulders. Push up with your arms trying to straighten them, and try to keep your hips on the ground. Relax your back and hold the stretch. If you cannot get to where your arms are fully straight, don’t worry. Start with one press-up and work up to 10 per set, remembering to do the full motion at the end of each rep.
Tricep kickbacks
This upper arm exercise is a great way to work out the triceps. However, it requires a very lightweight in order to do so.
Start by holding a small weight in each hand.
Next, stand with your feet at the hip-width and your arms at your sides. With your palms facing forward, bend forward from the waist until you’re almost parallel to the floor (keeping your legs and back straight). Slowly return to the starting position. Do this for as long as you like, and repeat the exercise at least three times, using a weight that is one-third of your body weight.
Bench Dips
Bench dips are another truly top choice for upper arm exercise for seniors. Simply put, they require a bench or table and a dip belt. The belt will keep you from falling off the edge of the bench and they also help you prevent shoulder injury.
First, start by leaning back and placing your hands on the upper bar of the dip belt. Lift yourself up with your arms and lower yourself slowly back to starting position, trying to use your chest muscles to do so. Repeat as many as you can, remembering to use the good form as you do so.
Kickboxing Punches
Kickboxing punches are a great upper-arm exercise for seniors. The best part about this exercise is the arm position you get to keep, which is one that engages your bicep muscles more fully. This means that your punch will be stronger and more effective!
Start by standing straight with your feet slightly farther than shoulder-width apart. Your arms should hang at your sides and your back should be as straight as possible. Keeping your arms out, drive both fists forward to punch as hard as you can. You should feel your biceps working hard. Return to the starting position. Keep your back arched and elbows in as you punch, and remember not to lean back as you do so.
Wood Chop
The wood chop is another effective upper arm exercise for seniors. It helps to improve your core strength, while also building upper arm muscle. The only item you’ll need for this one is a medicine ball. You can also use a regular ball if that’s what you have on hand.
First, start by holding the ball with both hands. Then, swing them up and down as you would a baton. Be sure to keep the ball as far away from your body as you can throughout the movement.
Plank Walkout
The plank walkout is a great upper arm exercise for seniors because it strengthens the core and spinal stabilization.
To begin, you’ll need a mat or rug. Then lie on it face down, pressing your hands into the floor. Keeping your elbows close to your body, walk your feet forward as far as possible. Slowly return back to the starting position. Don’t forget to keep both elbows in at all times!
Wall Push Ups
If you have trouble performing regular push-ups, you can use a wall to help with the exercise. This is also a great upper arm exercise for seniors, thanks to the extra resistance it provides.
While standing up straight, place your hands on a wall. Force yourself upwards with your back muscles as you would if you were performing a regular push up. This way, you won’t strain your shoulders or arms on the wall. As you get stronger, you can use the wall for even more resistance. Try lowering yourself down slowly to make your arms feel heavier.
Wall slides
Wall slides are also an easy-to-master upper arm exercise for seniors. All you need is a padded wall to do this one.
Simply walk up to a wall and lean against it. Lift your arms above you, resting them against the wall. Slowly slide your hands down the wall until you are in a full stretch. Repeat as many times as you can, remembering to breathe!
If you are one of the thousands of seniors looking to get in shape, then these upper arm exercises are perfect for you! These exercises will help you build muscle while also keeping your body strong and flexible.
The best part is that they can be done anywhere, without any special equipment! So get out there and get moving!
FAQs
How often should I do these exercises?
Generally speaking, keep some variety in your workout routine. New exercises can strengthen your muscles while still allowing for muscle recovery. By exercising every day you will maintain your strength and avoid overtraining or injury.
How do I warm up before these exercises?
Warming up prior to these upper arm exercises is not necessary unless you want to increase your flexibility and muscle endurance. These upper arm exercises are tough, but not so much so that they require a lot of stretching in order to get a result. For a little more flexibility in your muscles, you can do some basic stretches before going through these exercises.
Should I do these exercises first thing in the morning or last thing at night?
Your choice. If you want to increase strength, it is best to exercise for at least 60 minutes to an hour before breakfast. With higher repetitions, you will be able to maximize muscle power and gains, but you can do these exercises any time of day. The purpose of these upper arm exercises is not so much the time, but the intensity and amount of sets you can perform.
How much rest should I take between sets?
Usually, the rest period will be the same as the time you took to do your previous set. You can decide whether you want to stop or not, but this is a quick upper arm workout, so it may be helpful for you just to continue your routine.
Should I do these exercises at home or in a gym?
Doing these exercises at home works well for beginners and people who want to keep the intensity of the workout the highest possible. But if you are an advanced lifter, doing them in a gym will work better to build your upper body strength and flexibility. Doing them at home can give you the lower intensity and longer sessions than in a gym, but it will still give you similar results in less time.
Can I do these exercises for my lower arms?
These are upper arm exercises, but you can still get some results if you change the positioning of your arms to looking up instead of straight forward. Additionally, by changing the position of your hands, you can make these exercises even more effective. With stronger movements, you will be able to build muscle definition in the upper arms and forearms, but this will take time and many repetitions.