The Centers for Disease Control and Prevention recommends that everyone, even seniors 70 and older, should get their daily dose of exercise. The benefits of exercise, such as flexibility, stamina, a healthy body mass index, better sleep and a happier disposition, all hold true even in your golden years. As the body ages, you'll lose important muscle mass, making it hard to perform daily tasks. Strength training to tone your upper arm muscles is important to help you maintain a self-sufficient and healthy lifestyle.
Seated Bicep Curl
Sit on a chair with your back straight, holding on to a weighted object in each hand.
Let both arms hang by your sides and turn the palms to face front.
Bend your right elbow and curl the right hand to meet your right shoulder. Keep the elbow tucked in tightly to your side as you perform this movement.
Release the right arm down to the starting position and complete 15 to 20 repetitions before switching sides.
Stand in a comfortable position with your knees soft and a straight spine.
Wrap both of your hands around a weighted object.
Lift your arms overhead, straightening the arms completely.
Bend the elbows and drop the hands and forearms behind your head. The elbows should stay lifted and pointing toward the ceiling during this movement.
Extend the forearms and hands straight up in the air and repeat for 15 to 20 repetitions.
Position yourself on all fours. You may want to pad your knees with a folded blanket or pillow if you feel any discomfort.
Spread your fingers wide and place your palms directly under your shoulders.
Bend your elbows and tuck them in closely to your body, as you lower your torso to the floor.
Press your palms into the floor to push yourself back to a starting position for 15 to 20 repetitions.
Modified Downward-Facing Dog
Stand up tall 2 feet away from a chair. The seat of the chair should be facing toward you.
Bend your knees slightly and hinge at the waist, placing your palms on the seat of the chair.
Walk your feet away from the chair several steps until you are making a triangle shape with your body.
Stay in this position for five full breaths or until you feel fatigued.
- Perform three sets of each exercise. If your muscles do not feel fatigued after 15 to 20 repetitions, it might be time to increase the amount of weight you are using.
- You may wish to modify the pushup position even further by performing a pushup against the wall. Stand 1 to 2 feet away from a wall and place both of your palms on the wall. Straighten your arms completely and then bend your elbows until your chin nearly touches the wall. Press the palms into the wall and extend back to the starting position.