Over the age of 70, seniors tend to have more muscle weakness and lose muscle mass, which can result in flabbiness. Here are some of the most effective and safe exercises for seniors who want to try to keep their arm muscles toned no matter how old they are:
- Tricep Kickbacks - Hold a chair with one hand and lean over it slightly. Hold a dumbbell with your other hand while keeping your elbow bent. Keep the dumbbell close to you as you straighten it and push it backward, as far as you can. Return to your original position. Repeat ten times with each arm.
- Shoulder Blade Squeezes - Stand straight with your arms by your sides and pull your elbows back until you squeeze your shoulder blades. Hold the position for a few seconds and repeat for around ten reps, for one or two sets.
- Upright Rows - Stand straight with your feet shoulder-width apart while holding weights in front of your hips. Lift the weight and pull it up towards your chin while keeping your elbows bent. Repeat the movement ten times.
- Bent Row - Stand while keeping your feet shoulder-width apart and have a dumbbell in each of your hands. Bend your knees and thrust your hips backward. Drop your upper body forward, with your torso as parallel to the floor as possible. Squeeze your shoulder blades together while bending your elbows and pulling the weights up to your sides. Repeat for ten reps, for one to two sets.
- Shoulder Raises - Stand straight and keep your arms at your sides while holding a dumbbell in one hand. Make sure your palm is facing outwards, then raise your arm over your head. Repeat ten times with each arm.
For more advice on safe exercises for seniors, take a look at the rest of Senior Strong today!
Irene Lefever is a senior advisor whose role is to make sure that senior citizens’ physical, mental, psychological, and emotional needs are catered to. Lefever got her degree in Multimedia Arts at the University of California, Riverside.