Senior Living News

Benefits of Exercising Your Arms

You need strong arms to perform a variety of tasks. Located at the top of each arm, your biceps help you lift and carry objects. They also help your arm bend at the elbow, making them essential for brushing your hair, washing dishes and other daily activities.

The triceps sit at the back of your upper arm, so they help you straighten your arms. These muscles are essential for any activity involving pushing, throwing or lifting. When you think about maintaining your balance, you probably focus on your feet, legs, back and abdomen. However, the arms play an important role in helping you control your balance.

According to researchers from the Department of Robotics at Tohoku University, your arm posture helps stabilize your body. Therefore, strong arms also help you stay balanced, making them critical for walking, jogging and other activities.

Maintaining your arm strength also offers these benefits:

• Reduced risk of injury in the arms, chest and shoulders
• Improved performance in athletic activities
• Stronger grip

5 Easy Exercises to Maintain Your Arm Strength

Use the exercises below to maintain your arm strength as you age. You'll reduce your risk of injury and have more opportunities to enjoy the activities at your senior living community.

1. Triceps Dip

1. Push a sturdy chair against the wall. Alternatively, choose a heavy chair that won't move if you use it for arm-strengthening exercises.
2. Sit at the edge of the chair. With your legs bent, place your heels firmly on the floor.
3. Grasp the edges of the chair with your hands.
4. Push down on your hands to lift your buttocks off the edge of the chair. Shift your buttocks forward slightly.
5. While bending your elbows, lower your hips. Stop when your hips reach the point where your elbows are forming a 90-degree angle. If you can't lower yourself that far, feel free to stop earlier. Avoid hunching your shoulders.
6. Pause. Straighten your arms and return to the starting position.

2. Biceps Curl

1. While standing, place your feet shoulder-width apart. Tighten your abdominal muscles, straighten your back and keep your shoulders down.
2. Hold a dumbbell in each hand. Your arms should be at your sides with your palms facing forward.
3. Bend your elbows, bringing the dumbbells toward your shoulders.
4. Hold your position for a few seconds.
5. Straighten your arms slowly to return the dumbbells to their original position.

3. Modified Push-Ups

1. Kneel on the floor.
2. Place your hands on the floor. They should be a little more than shoulder-width apart.
3. While bending your elbows, lower your upper body to the floor. Keep your back straight.
4. Push against the floor with your hands to return to the starting position.

4. Overhead Presses

1. While standing, place your feet shoulder-width apart.
2. Hold a dumbbell in each hand. If you don't have a dumbbell, use both hands to grip a resistance band.
3. Extend your arms toward the ceiling. Keep your palms facing forward as you push the dumbbells or resistance band.
4. When you reach the top, hold for a few seconds.
5. Lower your arms slowly.

5. Arm Circles

1. Place your feet shoulder-width apart.
2. Extend your arms away from your sides. They should be parallel to the floor.
3. Make small circles with both arms. Repeat the motion several times while moving your arms forward. Then, move your arms in the opposite direction for several repetitions.
4. Modify the exercise by making larger circles if you're able.

Tips for Exercising Safely

Exercise has many benefits, but it's possible to injure yourself if you don't take a few simple precautions. Before you begin a new exercise program, schedule an appointment with your primary care provider.

During the appointment, ask if it's safe for you to perform unmodified exercises to strengthen your arm muscles. If you have a health condition that affects your joints or muscles, ask your doctor to recommend modifications designed to make exercise safer and more comfortable.

Lifting Weights Safely

If you decide to incorporate dumbbells or other weights into your exercise routine, start small. Try working with a 1-pound or 2-pound weight before you graduate to 5-pound and 10-pound objects. While lifting weights, maintain a strong grip. If you let go of the weight, you may drop it on your foot, causing a painful injury.

Before you start a weight-lifting session, clear the space around you. Your workout area should be free of water bottles, books and other objects. Stand far enough from the wall to avoid cuts and bruises caused by bumping into the wall while you lift dumbbells or use resistance bands.

Warming Up and Cooling Down

To avoid injury, don't start a workout until you warm up. Do some light stretches to get your muscles ready for something more strenuous. When you finish your workout, do simple, low-impact exercises to cool down. Walking in place or doing gentle stretches can help you transition from exercise to your next activity.