6 Arm-Strengthening Activities for Seniors

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People often lose muscle mass with age, which leaves them weaker and more susceptible to injuries. When they lose arm strength, managing everyday tasks can become difficult. Luckily, there are many exercises and activities seniors can do to boost their arm strength. 

1. Seated Arm Curls

Regular arm exercises can build muscle mass. Seniors should perform these exercises in a seated position, which can help them stay balanced throughout their workout. Arm curls are a great choice for seniors, as they work the bicep muscles. To perform this exercise, seniors should use light dumbbells. First, turn the dumbbells so the palms are directed toward the body. Then gently lift the dumbbells toward the shoulders, bending at the elbows. Seniors should perform this exercise one arm at a time and keep repeating the pattern until their arms feel sore.

Seniors can face a variety of age-related challenges. Though some families choose to take on the caregiving duties, there may come a time when they need a trusted elderly home care provider. Families sometimes need respite from their duties so they can focus on their other responsibilities, and some seniors need around-the-clock assistance that their families are not able to provide. Home Care Assistance is here to help.

2. Golfing

Golfing is a great way to develop stronger arm muscles, as swinging a golf club uses many muscles in the upper body. Instead of using golf carts or caddies, seniors should try carrying their bags themselves for a few holes each time they’re on the course. This activity can increase their arm strength. 

3. Tricep Extensions

When making a concerted effort to boost arm strength, it’s important to work all upper body muscles equally. After doing arm curls, seniors should try doing tricep extensions. This exercise can also be done sitting in a chair, and only one dumbbell is needed. First, the senior should take a dumbbell in one hand and lower his or her arm to the side. The other hand should be placed at the elbow for support. Then the arm holding the weight should be gently pushed behind the back. This motion should be repeated on both sides.

4. Gardening

Weeding, watering, and harvesting are some of the best activities that increase arm strength. Seniors should try rolling up their sleeves and doing it themselves. 

Some seniors need assistance with gardening, watering plants, and managing other tasks. If your loved one needs help with daily activities, consider hiring a professional caregiver. Clearwater respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed.

5. Swimming

Water sports put less stress on the joints than land-based exercises. Seniors who start swimming may soon notice their arms getting stronger. Older adults who don’t like to do laps should consider water aerobics.

6. Seated Arm Raises

The seated arm raise is another beneficial exercise for seniors. To perform this exercise, the senior should sit up straight in a chair, holding a dumbbell in each hand, then raise one arm to the side until it’s level with the shoulder. The dumbbell is then gently lowered, and the exercise is repeated with the other hand. 

Not every senior has the same care needs, which means they don’t all need the same type of homecare. Clearwater families can rely on Home Care Assistance to provide individualized care plans to meet their elderly loved ones’ unique care needs. Our holistic Balanced Care Method was designed to help seniors focus on healthy lifestyle habits such as eating nutritious foods, exercising regularly, and maintaining strong social ties, and our Cognitive Therapeutics Method offers mentally stimulating activities that can boost cognitive health and delay the onset of dementia. If your loved one needs professional care, Home Care Assistance is here to help. To hire a compassionate, dedicated caregiver, call us at (727) 330-7862 today.

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