Arm exercises for senior citizens can help you regain or maintain some of your flexibility and muscular strength. As you age, you may experience muscle loss not only because of the aging process, but because of physical inactivity. Physical activity, including arm exercises, is one way to prevent muscle loss.
Arm Exercise Benefits
Some of the benefits of arm exercises for senior citizens include lubricating arm joints, strengthening muscles within the arms and increasing circulation. Muscle strength and flexibility help improve balance and physical activity. It helps you maintain vitality so you can continue to do activities that some senior citizens can't, such as lifting a grandchild.
Warming Up
Warm up before exercising to loosen muscles and prevent injury. Complete a series of stretching exercises for the arms for about five to 15 minutes before you start exercising. Some suggested warm up exercises for the arms include rotating your shoulders in a circular motion, both forwards and backwards. Stretch your neck from side to side by turning it or tipping it down to your shoulder.
Example Arm Exercises
Perform a side push arm exercise by extending one arm at the shoulder and reaching it across your body. Keep the opposite arm bent and on your side. Repeat with the opposite arm. For arm circles, extend your arms out and place your palms up. Circle the arms counter-clockwise in a steady motion and then switch to circling clockwise. Complete an arm across exercise by extending one arm across your front to the opposite shoulder. With the opposite arm, hold the arm at the elbow and stretch it. Repeat with the opposite arm.
Repetitions and Frequency
Perform each exercise about four to ten times with each arm. When performing quicker exercises, such as arm circles, keep up the momentum for 30 to 60 seconds. Hold stretching exercises, such as the arm across, for 10 to 30 seconds. In combination with other full-body exercises, you should aim to complete 30 minutes of physical activity at least three times a week, working up to five or more times a week as you feel comfortable. Before starting any exercise and especially as you age, always consult a physician before starting a exercise program to determine your physical ability and if any conditions prevent you from performing certain exercises.
