For seniors, strength and flexibility training helps diminish the effects of osteoporosis and arthritis, diseases of your bones and joints. Increasing muscle tone and strength in your arms helps with everyday tasks such as carrying and lifting. Dumbbell workouts are convenient, affordable and simple. Proper technique such as keeping a loose grip, working through a full range of motion and breathing improve the effects of exercise. If you don't have dumbbells, substitute with cans of food or bottles of water. Cable pulleys offer a smooth and effective exercise for toning your arms.
Shoulder Press
Shoulder presses strengthen your shoulders and triceps. Sit on a chair with your back supported and feet flat on the floor. Contract your abdomen to keep your back straight. Bend your arms holding dumbbells, placing your hands with your palms facing in, on top of your shoulders. Begin the exercise by extending both arms over your head toward the ceiling and toward each other. Slowly lower your arms back to the starting position. Work up to two sets of 10 to 15 repetitions.
Biceps Curls
This exercise strengthens your biceps and forearms. Stand with your feet shoulder-width apart and your arms extended down at your sides. Hold dumbbells in your hands with your palms facing forward. Bend your elbows and lift the weights toward your chest. Keep your elbows down and at your sides while lifting the weights. Pause at the top of the movement, then slowly lower the weights back to the starting position. Work up to two sets of 10 to 15 repetitions.
Triceps Pushdowns
This exercise strengthens your triceps, the back of your upper arms, and is performed on a cable pulley using the top grip. Stand facing the cable machine with your feet shoulder-width apart. Bend your arms, gripping a flat bar or V-shaped bar at about shoulder height with your palms facing down or in. Squeeze your triceps and push the grip until your arms are fully extended at your sides by your thighs. Pause at the bottom of the movement, then slowly bring the bar back up to the starting position. Work up to two sets of 10 to 15 repetitions.
Wall Push-ups
This exercise strengthens your chest and triceps. Stand facing a wall with your arms extended to the wall, shoulder-width at chest height. Bend your arms and lean your upper body toward the wall. Bring your body as close to the wall as you can. Extend your arms, pushing your upper body back to the starting position. Work up to two sets of 10 to 15 repetitions.
References
- Epigee: Fitness for Seniors
- NIH: Senior Health
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Keep Moving: Fitness Through Aerobics and Step": Esther Pryor and Minda Goodman Kraines; 2000
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