In this article from humanhealthmag, we want to introduce some of the best upper body workout for elderly. As we said in the article tricep exercises for seniors, exercising has many benefits for the elderly. Having proper physical activity is very important for older people because it helps them to be active and live a healthy life.
Older adults looking to establish a regular exercise program should ideally be able to incorporate 150 minutes of moderate-intensity activity into their week, which could include walking, swimming, cycling, and some time each day to improve strength, flexibility, and balance. This may seem like a lot at first, but the good news is that it can be broken down into shorter 10- or 15-minute periods two or more times a day. In the following, we introduce some suitable sports for the elderly.
The Best Upper Body Workout For the Elderly
Below are some upper body workout for elderly. You may think that your bodybuilding age has passed, but these exercises are very simple, although bodybuilding is possible at an older age.
Seated rotation: The sitting rotation works on all the muscles of the trunk, including the abdominal and back muscles, and is one of the best exercises after the age of 50. In the following, we mention some types of these exercises that can be used in sports for the elderly:
- Sit in a chair and hold a medicine ball or weights
- Keep the weight at chest level, shoulders relaxed and elbows out to the sides
- Keeping hips and knees facing forward, rotate upper body to the right as far as is comfortable
- Keeping your abs contracted, return to center and then rotate to the left, slow and controlled
- Alternately continue the movement for 12 repetitions
Bicep curls: Another exercise for older people is the bicep curl. This exercise strengthens your biceps; The muscles you use every day when carrying things, opening doors, or picking up things.
- Sit down on a chair, feet hip-width apart, and hold dumbbells in each hand
- With your palms facing out, contract your biceps and curl the weight toward your shoulder. Try not to move the elbows while lifting the weights
- Lower the weight, but do not fully straighten the elbow
- Do 12 repetitions
Level 1 Exercises For the Elderly
In this section, we introduce some other upper body workout for elderly. The exercises of this stage are performed as follows:
- Shoulder shrug to strengthen back and shoulder muscles
- stand up Slowly raise both shoulders. Remain in this position for 5 seconds and then slowly return the shoulders to the first position. Repeat this movement 10 times
Arm curl to strengthen arm muscles: Stand or sit. Hold a two kilo object like a book in your hand and then slowly bend your elbow. Hold the hand in this position for 5 seconds and then slowly return it to the first position. Then do the same for the opposite hand. Repeat this movement 10 times.
Knee push-up to strengthen back and chest muscles: Sit on all fours and feet on the floor so that both knees and palms of both hands are on the floor. Then he put his trunk forward. Bend your elbows until your forehead touches the floor. Slowly return to the first position and repeat this movement ten times.
Upper Body Workout For Elderly At Home
How to gain upper body strength after 75? There are many exercise for seniors over 75 that can be done at home. In this section, we have selected some sports for the elderly at home. These exercises focus on the following 3 main areas, which we describe below:
- Strength – strength – strength training
- balance
- Flexibility
Strength training is not only for bodybuilders! Stronger muscles make it easier for you to walk, climb stairs, and do everything you do during the day. Senior sports experts believe that 3-8% of human muscle mass is lost every decade. Meanwhile, strength training increases bone density by 1-3% and reduces the risk of death from heart disease by 41%. There are two types of strength training for the elderly at home:
Soft squat with a chair
- Place a chair behind you. Stand straight in front of the chair and spread your legs hip-width apart.
- Slowly bend your knees and move your hips back and slowly lower yourself towards the chair.
- Without actually sitting in the chair, keep your chest and head up.
- Put your weight on your feet throughout the movement. Crossing your arms in front of you may help with your balance.
- Keep your body straight and return to the original position.
- Beginners can repeat 8 to 10 times and with time increase the repetition to 10 to 12 times a day.
Pushing the wall, a great exercise for the elderly at home
This upper body workout for elderly will strengthen your upper body by focusing on your arms, shoulders and chest. You don’t have to get up off the ground and worry about falling! Try this exercise while resting.
- Stand facing a wall with your feet shoulder-width apart
- Place your palms flat on the wall and lean your body forward.
- Bend your elbows slowly and pull your upper body towards the wall in a slow motion. Keep your feet flat on the floor.
- Stay in this position for 1 second.
- Take a deep breath and slowly push yourself back until your arms are straight.
- Repeat 10 to 15 times.
Exercise for balance
- Falls are one of the main reasons for going to the emergency room. Every year, about 30% of people over the age of 65 fall; which often causes fractures. Elderly exercise exercises at home will help you to stand on your feet and prevent sudden falls.
Benefits Of Upper Body Workout For Elderly After 40 Years Old
All of us humans should know that it is never too late to achieve the ideal body and benefit from health. Increasing physical activity after the age of 40 leads to a reduction in the risk of cancer, cardiovascular diseases and mortality. Increasing physical activity and exercise improves the balance and strength of the elderly and can prevent them from falling and losing their balance. Almost most of the training goals of middle-aged people are the same as those of young people. Most of the goals of upper body workout for elderly are the following:
- Growing or maintaining muscle mass
- Calorie burning for weight loss
- Maintain or improve strength
- Improving energy, cardiac output, cardiac endurance and muscular endurance
Scientific studies have repeatedly proven that sports and strength training is a healthy and useful lifestyle for middle-aged people. This lifestyle strengthens the bones and prevents damage to them. So that it gives a person a more dynamic feeling and the benefits obtained in sports for people over 40 years old are very efficient and positive.
Concluding Remarks
In general, upper body workout for elderly has many benefits for them. Many factors are involved in maintaining physical and mental health with age, but one of the most important things to pay attention to with age is exercise. Many people think that exercise after 40 is too late, when it becomes even more necessary. Also, if you’ve been injured by a fall or are worried about falling, exercise for people over 60 and doing exercises to improve strength, balance and flexibility will help you get stronger and feel more confident on your feet.
FAQs
How Many Minutes Should We Exercise Every Day After the Age Of 40?
Exercise during this period is a great help for your spirit and body. From the fourth decade of life onwards, change the pattern of your sports activities and do them at a higher intensity. During this period, try to do sports that require more flexibility and muscle strength, because after the age of 40, the amount of flexibility and strength of the central muscles in the body decreases. Yoga is an effective and excellent exercise at this age.
What Are the Benefits Of Exercise For the Elderly At Home?
There are many reasons why people tend to become less active as they age. As you get older, choosing a healthy and active lifestyle is important for your health. In recent studies, researchers in this field came to the conclusion that physical activity is one of the effective factors in increasing longevity and adds more years to your life; Even if you have just started exercising as an adult.