Strengthening your armsis critical to maintaining independence and overall well-being as you age.
But which arm exercises are best for seniors?
Fortunately,ETNThas got you covered.
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Haines-Landram designed a productive arm-strengthening workout for seniors, recognizing the unique needs and considerations that come with aging.
According to a2022 study, those with relatively weak hand grip strength displayed signs of accelerated DNA aging.
Conversely, their strong-gripped counterparts exhibited slower (and healthier) signs of genetic aging.
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“Upper-body strength is an essential component of health and well-being for older adults,” Haines-Landram explains.
Improving strength and mobility helps to maintain independence and quality of life."
Read on for detailed breakdowns and instructions for each exercise.
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Then, don’t miss the7 Balance Exercises a 60-Year-Old Yoga Instructor Does For Peak Mobility.
Adjust the seat, and select a comfortable weight challenging enough to press overhead without injury.
Grab the handles, align your elbows with your shoulders, and push upward, extending your arms fully.
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Adjust the seat, and choose an appropriate weight.
Grab the handles, align your elbows with your shoulders, and push forward to extend your arms.
Perform four sets of eight to 12 reps with one minute of rest between.
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Complete four sets of eight to 12 reps, resting for one minute between sets.
Pull the handles toward your chest, keeping your back straight.
Pause for one second, and slowly return to the starting position.
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Bicep curls can add size to your upper arms while improving grip strength.
Tricep Dips
Tricep dips are a stellar bodyweight exercise that tones and tightens your upper arms.
(Bye-bye,“turkey wings!")
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Complete four sets of 12 to 15 reps with one minute of rest.
Sit with a light dumbbell in each hand with your palms facing up.
Flex your wrists upward and then lower them.
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Perform four sets of 15 to 20 reps per arm to boost grip and forearm strength.
