Doing grip strength exercises for elderly is very important for middle-aged and old people. After the age of 30, between three and five percent of the muscle mass is lost every year, and the loss of this muscle mass causes problems for a person. Among these problems, we can mention the disruption of daily activities due to the loss of muscle strength, the reduction of body metabolism, followed by overweight. In the long term, this problem can be the cause of various cardiovascular diseases.
As I explained in the article exercises for leg weaknes, resistance exercises are a group of exercises that a person needs to contract his muscles to perform. Resistance exercises are divided into four general groups, which include exercise with free weights, exercise with gym equipment, exercise with resistance bands, and exercise with body weight. In the continuation of this article from humanhealthmag, we will learn more about some suitable sports movements to strengthen hand muscles and other muscles.
The Benefits Of Grip Strength Exercises for Elderly
In general, the benefits of grip strength exercises for elderly are as follows:
- Increase muscle mass
- Improve bone health
- Increased flexibility
- Weight control
- Improving the quality of life
- Help control blood sugar
- Improve sleep quality
- Increase balance
- Reducing daily fatigue, anxiety and depression
Which Group Of Exercises Is Suitable for the Elderly?
Before performing grip strength exercises for elderly, a sports evaluation must be done under the supervision of an expert. Then, according to the purpose of the exercise and the conditions and physical condition of the elderly, each of these exercises can be effective. It is also necessary to do exercises between two to three sessions a week and each session between 30 minutes and 60 minutes. Resistance exercises not only help to strengthen muscles, but also help to reduce pain in therapeutic exercises.
The important point is that this group of exercises needs practice because 12 weeks of these exercises are required for the desired effect. Also, studies have shown that the elderly achieve neuromuscular adaptations with the help of resistance exercises with free weights, followed by an increase in muscle tone, which in itself can reduce the possibility of falling and losing balance in the elderly.
Introduction Of Grip Strength Exercises for Elderly
In this section, we introduce some grip strength exercises for elderly. Dear seniors, try to do senior strength training for all your main muscles at least 2 days a week or all days a week and for 30 minutes each time. But don’t train the same muscle group every 2 days in a row.
- Upper body strength training exercises
- Rope and chair exercises: Target muscles: back, shoulder and neck
- Chair workouts for strong arms: Targeted muscles: Arm muscles
- Battle rope arm exercises: Targeted muscles: arms, shoulders and chest
- Push the wall exercise: Targeted muscles: arm, shoulder and chest
- Forearm workouts and exercises: Targeted muscles: front muscles of the arm
- Lateral Raise: Targeted muscles: Shoulders
- Shoulders exercises: Targeted muscles: shoulder muscles
- Seated shoulder press: Targeted musclesshoulders and arms
- Exercises for wrist: Target muscles: wrist and forearm
- Wrist strength workout (catching the ball): Targeted muscles: paws, wrists and forearms
Grip Strength Exercises for Elderly At Home
In this section, we introduce some more of the best grip strength exercises for elderly and the most effective exercises to increase hand muscle strength. If you also have a training program, do wrist or forearm exercises on one of the days of your training program, that too at the end of the program. For example, if you train on Saturday, Monday and Wednesday, put the first wrist or forearm movement at the end of the movements in your exercise program and repeat 1 or 2 sets.
- Wrist warm up: In order to work on the muscles of the wrist, you must first warm up your wrist so that it does not get injured. In this way, start warming up the wrist. Without any weights or equipment, start rotating and moving your hands from the wrist area; With these movements, your wrists will be warm and ready to do exercises.
- Dumbbell wrist exercises: You can do this exercise at home with only a dumbbell or a water bottle. The weight of the dumbbell you choose is very important. You should choose the right weight according to your fitness level; to start the exercise, place your wrist on the table or your leg; Your hand should be in line with your shoulder and palm up; Hold the weight in your hand; Bend your wrist slowly; Doing this movement should take at least 5 seconds; Repeat this exercise in two sets of 10 or 15.
- Release forearms: This movement is great for stretching and strengthening the wrist. It is also one of the best exercises to reduce injuries or cramps. To begin, hook one hand behind the other wrist; Bend your free wrist upwards; After bending the wrist, stay in this position for 6 to 10 seconds; Do the same exercise to strengthen the wrist with your other hand.
- Arm stretches: If you have weak arms, this movement is extremely effective for strengthening your wrists. Get on all fours on your hands and feet; Take your palms off the ground and place them on the ground in the opposite direction as shown in the picture; Be careful not to put pressure on your wrist while performing this movement; After you have repeated this exercise for a while and your wrist has become stronger; Take the legs back and do the cobra movement (yoga) in the same position.
Risks and Tips You Should Know
The benefits of grip strength exercises for elderly are many, but safety points must be observed during exercise. In general, wherever the foot is involved in sports, there is a possibility of injury. Before exercising and using any exercise program, it is better to consult a doctor to make sure that the movements are safe and suitable for your physical condition.
This is even more important if you have limited mobility or have recently had surgery or other medical procedures. Consulting a doctor can help you prevent injury and keep you safe and healthy by improving your health and fitness. You should know that now is the best time to exercise and it is never too late to start improving your health and fitness. These simple exercises are just what you need to get on the road to fitness. Therefore, pay attention to the tips and risks of exercise, movement restrictions and doctors’ recommendations to change your lifestyle without any problems.
Concluding Remarks
In this article, we talked about grip strength exercises for elderly. In general, strengthening the wrist and forearm is very important; Because all people, even the elderly, put pressure on this part of the hand in doing many daily tasks. In this article, we introduced the best and most effective exercises to strengthen the wrist. With the help of these exercises, you can strengthen your hands and arms.
FAQs
What Exercises Are Suitable for the Elderly?
The best exercise for people over 60 depends on their physical condition and health. Exercise activities for older loved ones can take many forms such as walking, swimming, stretching, dancing, gardening, walking, cycling or regular exercise sessions.
What Are the Positive And Negative Attitudes In Old Age?
Many older people believe that exercise is not for them. In fact, these beliefs are not true in relation to sports. An elderly person can benefit from its many benefits by performing simple sports movements that suit his condition.