People begin to lose muscle mass as they age, especially after age 50. It's a natural part of becoming a senior; however, following a healthy lifestyle can help diminish the effects of aging, according to MayoClinic.com. Maintaining the right diet and exercise routine helps keep muscles fit and strong longer. Weight-bearing exercise such as walking strengthens lower body muscles, but it has minimal affects on upper body muscles. Include arm toning exercises in your workout for upper body strength.
Sitting Side Pushes
Sit comfortably in a standard chair with knees square in front of you and feet on the floor. Sit up so that you're supporting your posture with your core. Raise your left arm straight out and reach diagonally across your body to the right. Pull it back and rest it near your left side. Now raise your right arm and reach across your body in the same manner. Continue to reach with alternating arms, but begin pretending that you're pushing something away from you as you reach. As you build some momentum, add a punching motion to your reaches, suggests the Idaho Department of Health and Welfare on their website promoting senior fitness. Complete four to 10 repetitions with each arm.
Arm Raises
Stand up for arm raise exercises and make sure you have clear space around you. Keep an erect posture but allow your knees to be soft and don't lock them. Raise your arms simultaneously straight out to the sides of your body. Stop when you're even with your shoulders and slowly lower your arms back down to your sides. Repeat several times.
Next, add more intensity to your arm raises. This time, once you reach shoulder level, begin circling your arms forward. Keep the circles small and don't flail your arms. Circle your arms forward for about 20 to 30 seconds. Switch directions and circle your arms in the other direction for the same amount of time.
Arm Raises with Resistance
Add a resistance band or light hand weights to arm raises to tone and build strength in your arms, according to Sports Fitness Advisort. Seniors benefit by strengthening their muscles and bones with added resistance during exercise, but you should gradually work up to it if you're not used to using resistance. If you choose to add resistance, follow the same arm movements for the original arm raises but keep your elbows soft and slightly bent.
To incorporate hand weights, grasp dumbbells or attach body weights to your arms. Stand with feet hip-width apart and complete six to eight arm raises per set. To use a resistance band, stand with feet hip-width apart while you step on your resistance band. Keep your knees soft. Grab the ends of the resistance band and hold them by your sides in a resting position first. Begin lifting and complete six to eight arm raises per set.
Biceps Curls
Seniors can perform and benefit from biceps curls without resistance. Stand erect with arms relaxed by your sides. Turn your arms so that the insides of your arms and palms of your hands are facing forward. Make a fist with your hands, and while keeping your upper arms glued to your ribs, lift your lower arms straight up and bend at the elbows. Pretend you're grabbing an object with your hands each time your lift your arms so that you automatically flex your arm muscles. Complete eight to 12 repetitions per set. Use hand weights or a resistance band to build more strength when completing biceps curls.
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