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3 Strength Exercises for Seniors

Activities for seniors that involve muscles to work are more beneficial in the overall health of seniors, compared to activities for seniors that do not involve any physical strength. Seniors who engage in various exercises are healthier and happier than those seniors who do not engage in various exercises for seniors. One type of exercise that has been recommended by the National Institutes of Health or the NIH for seniors to do that can help them maintain health and independence is Strength Exercises. Strength exercises will not just maintain muscle strength, it can also help in building muscle mass and helps in increasing metabolism, which is vital in maintaining blood glucose level within the normal range.

Strength Exercise for Seniors: Arm Raises

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Senior Doing Bicep Curls

Arm raise is a strengthening exercise for shoulder muscles. Here is how to do arm raises:

  1. Sit on a chair with your back straight and feet flat on the floor. Feet should be in line with both your shoulders.
  2. Hold dumbbells in both hands. Place your hands straight down at your sides with palms facing your body.
  3. Slowly raise both arms to the side, just until shoulder height. Make sure you will keep your hands and arms straight during the entire exercise.
  4. Hold raised arms for 1 second and then, slowly lower your arms.
  5. Repeat 10 to 15 times per set. You can do 2 more sets with 10 to 15 repetitions.

Strength Exercise for Seniors: Bicep Curls

Bicep curls, as the name suggests, is a type of strength exercise that targets the biceps. Here is how to do bicep curls:

  1. You can choose to sit or stand during this exercise. Just make sure that your feet are flat on the floor, just in line with your shoulders.
  2. Place arms at side and hold dumbbells. Make sure that your hands are facing toward your body.
  3. Slowly race both your hands towards your chest, then slowly rotate your hands, making it face your shoulders.
  4. Once your hands reach your shoulders, slowly return to the starting position.
  5. Repeat 10 to 15 times per set. You can do 2 more sets with 10 to 15 repetitions.

Strength Exercise for Seniors: Triceps Extension

Triceps extension is a type of strength exercise that focuses on the triceps muscles (back of the upper arm). Here is how to do triceps extension:

  1. Just like bicep curls, you can either sit or stand. Just make sure that your feet are in line with your shoulders.
  2. Hold one barbell in one arm, and slowly raise that arm, making your elbows reach your ears. Make sure that your palm is facing inwards.
  3. Use your other hand to support the other arm just below the elbow.
  4. Slowly bend your elbow with weights down, and raise it back again. Make sure that your arms will maintain its position.
  5. Do 10 to 15 repetitions in each arm. Once you are down with one arm, do it on the other arm. You can do 2 to 3 sets with 10 to 15 repetitions.

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