Arm exercises for women over 50 are mainly the same as for younger women, but they are done more slowly and in smaller repetitions. Keeping your arm muscles strong and flexible will allow you to perform a variety of everyday activities more easily and efficiently. Start out slowly and gradually increase your time, intensity and number of repetitions.
Isometrics
Isometrics involve muscle contractions. You do them by tightening your muscles, according to the University of Washington Orthopedics and Sports Medicine Department. You can build your arm muscle strength this way without moving any joints that might be hurting you. While either sitting or standing, bring your hands together in front of your chest. Press your hands together. You will feel the muscles of your arms and chest contract. Hold this pressure for five seconds. Release the pressure. Repeat this exercise five times.
Do isometrics of separate arm muscles. Tighten your biceps (known as your upper arm muscles). Hold for five seconds. Release and repeat another five times. Tighten your lower arm muscles. Hold this contraction for five seconds. Release and repeat another five times. Make a fist and tighten. Hold for five seconds. Release and repeat another five times.
Increase Range of Motion
Improve your arm flexibility by doing range-of-motion exercises. Sit upright in a chair. Place your arms in your lap, palms facing upward. Gently bend your fingers into your palms. Slowly unbend them. Bend your fingers again and flex your wrist. Make certain not to tighten your fingers, but keep them relaxed. Bend your arm at the elbow while bringing your fingertips to your shoulder. Hold on to your shoulder and begin to draw imaginary circles with your elbow. Start out with small circles, and increase the size as you progress. Make five circles. Then, straighten your arm and reach toward the ceiling. Hold this position for five seconds. Slowly return your arm to its original position in your lap. Repeat this exercise two times.
Use Weights
You can strengthen your triceps and lose those flabby arms, according to women-workout-routines.com. You will need some weights for these exercises. Choose from dumbbells, books or small bottles of water. Grab a weight with each hand. Move both of your arms to the back with your hands facing the ceiling. Do 10 to 15 repetitions. Return your arms to your sides and relax for 30 seconds. Repeat this exercise two times. You can increase the intensity level by raising your hands as high as possible when they are behind you.
Stand up while doing another triceps strengthening exercise. Place a 2-lb. weight in each hand. Slowly lift your arms up toward the ceiling. Inhale as you bend your elbows to the back as far as possible. Exhale as you lift your arms back up over your head. Repeat this exercise 10 times. Relax for a few minutes. Do another 10 repetitions three times. Make certain you are not moving your waist during this exercise.
Strengthen your arm by doing arm lifts. Sit upright in a firm chair. Grab a hold of a 1- or 2-lb. weight with each hand. Slowly lift each arm over your head. Hold for five seconds. Gently return to your original position. Repeat this exercise five times.
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