Strength training is an effective way to improve quality of life as we age, according to researchers at the National Strength and Conditioning Association. Seniors that participate in strength-training programs improve muscle mass and muscle function even at 90 years old. Strength training programs targeting the muscles of the upper body help improve balance and the ability to participate in daily activities. An appropriate arm exercise routine targets the muscles of the triceps and biceps, using equipment such as free weights and resistance tubes.
Seated Arm Curl
The seated arm curl targets the biceps muscles of the upper arm. For seniors, this exercise can be performed using free weights of 2 to 10 lbs. Sit in a chair with a sturdy back and no wheels. Hold a dumbbell in each hand at your side. Curl the dumbbell by bending the elbows and rotating the palms toward your shoulders. Lower the weights down by your side and repeat. Perform 12 to 15 repetitions for best results.
Elbow Kick Backs
The standing elbow kick back targets the triceps muscle at the back of the upper arm. This exercise is performed standing and requires the ability to support your own body weight. Use a resistance band of light to medium tension, or a light color, to perform this exercise. Standing with one foot in front of the other, place the resistance band under the front foot. Bend the elbow and grasp the end of the band, place your hand at the side of your hip. Extend the arm back behind you and flex the triceps muscle at the back of the arm. Hold for a few seconds and return to starting position. Perform 12 to 15 repetitions for best results.
Shoulder Lateral Raise
The shoulder lateral raise targets the muscles of the shoulders. This exercise is performed standing, so the senior should be able to support her own body weight. Use a resistance tube of light to medium resistance to perform the exercise. Place the center of the band under both feet and grasp each end of the band with the palms facing forward and arms at your side. While maintaining straight elbows, lift the band up and out to the side to shoulder height pause for a few seconds. Return the arms to starting position and repeat for 12 to 15 repetitions.
References
- "Strength Training past 50, 2nd edition"; Wayne L. Westcott, Thomas R. Baechle; 2007
- NSCA: The Importance of Strength Training for Seniors
