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How Seniors Can Build Upper Body Strength

 

As we age it’s common to lose muscle mass and strength. This can lead to reduced mobility as well as diminished flexibility, stability which can lead to falls and fractures. Seniors that stay active and/or exercise can enjoy a longer, more engaging lifestyle. Exercising can also prevent or delay the onset of some illnesses or diseases. Maintaining or building upper body strength can help seniors in everyday tasks, such as standing, carrying groceries, or something as simple as opening a jar. This can extend a senior’s quality-of-life and independence. I’ll give you some insight into exercises that can help build upper body strength and be sure to visit www.healthproductsforyou.com for the right equipment needed.

Benefits of Exercise and Upper Body Strength

Benefits include:

• Increases flexibility
• Tones muscles
• Maintains healthy weight
• Improve mobility/balance
• Build stronger bones

Overall, exercise has many benefits for seniors, both men and women but upper body strength can have the greatest impact. By keeping or maintaining upper body strength, seniors may stay independent for longer and be able to doing activities on a daily basis safely.

Upper Body Strength Exercises for Seniors

Exercising has both long-term and short-term benefits for seniors that can include increased sleep quality and blood pressure to improved brain health but the greatest benefit can be preventing falls by increasing balance and coordination. Upper body exercises target muscles in the arms, chest, shoulders, and back. Not only do exercises targeting this area help improve everyday functional abilities, but they can also help improve posture and promote bone health.

Seniors can build upper body strength by:

1. Seated Shoulder Press: In a seated position, take two dumbbells with your palms facing forward and simply press above your head. Lift until your arms are fully extended but do not lock your elbows. Return to your shoulder level and repeat.
2. Chair Dips: By sliding your rear-end off a chair and lower yourself to the floor until your elbows are at approximately 90° and then pushing yourself back up to where you started can help strengthen muscles that are crucial for pushing yourself up from a seated position or getting out of bed.
3. Resistant-Band Rows: Just as it sounds, take a resistance band and wrap it around your feet while in a seated position on the floor. While keeping your back upright and straight, pull the resistance bands towards you as if you’re rowing a boat. This strengthens your upper back muscles improving your posture
4. Wall Push-Ups: While you can do simple push-up while face down on the ground, a simpler way is to stand facing the wall at arm’s length with your feet slightly apart. Lean forward towards the wall and then push yourself away. Think of it as a “vertical push-up.”
5. Bicep Curls: This simple exercise can increase arm strength. Simply take an elastic resistance band or lightweight dumbbell in your hands with the palms facing up. Now curl your arm into a bent position and then slowly back down to an extended position at your side. These can be done either standing or in a seated position.
6. Chest Press: These can be done with dumbbells or resistance bands. While lying on the floor, press your arms upward towards the ceiling until fully extended while not locking your elbows, then slowly lower your dumbbells/resistance bands back towards your chest.

Any exercise program should be started slowly and in a steady manner. Always be sure to warm up and stretch before exercising as well as cooling down after your exercise session. Don’t be so concerned with increasing weight or resistance but be sure to concentrate on proper form to get the most out of every exercise.

Our Top Strength-Building Equipment for Seniors

When to Seek Medical Attention

Always consult your physician before starting any exercise program to ensure what you’re doing is appropriate for your ability/condition. Your doctor may recommend visiting a physical therapist to develop your home exercise program. If you should experience any soreness or pain during or after an exercise you should stop exercising and consult your physician for physical therapist.

References:

1. Exercise and the Aging Person
2. Physical Activity Benefits for Adults 65 or Older
3. Staying Strong With These 8 Effective Upper Body Strength Workouts for Seniors
4. Upper Body Strength Workout for Seniors and Beginners

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