6 Tips to Boost Elderly Arm Strength

6 Ways Seniors Can Increase Their Arm Strength

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Having strong arms isn’t just necessary for younger people who play sports or work in physically challenging environments. Maintaining arm strength in the golden years can help seniors easily accomplish daily tasks and prevent injuries. Seniors can use these six tips to strengthen their arm muscles and boost their overall health. 

1. Try Light Weights First

Seniors don’t need to spend a lot of money on a gym membership just to increase arm strength. They can easily work out at home because two 2- or 3-pound weights are enough to get started. If your loved one doesn’t want to purchase handheld weights, he or she can lift cans of food or water. 

2. Exercise Regularly

The key to maintaining arm strength in old age is regular exercise. Physical fitness experts normally advise that seniors should work out about one to two times a week. It’s important to make sure your loved one has rest days in between workout days because this gives muscles time to repair and grow stronger. 

Professional caregivers can help seniors get the regular physical activity they need. Although it may be challenging to find reliable, highly rated home care, Danville families can turn to Assisting Hands Home Care. Our respite and live-in caregivers are expertly trained to assist seniors with a wide array of important tasks, including cooking, bathing, light housekeeping, and exercise.

3. Pay Attention to Diet

Your loved one cannot build strong arms if he or she is undernourished or not getting the right nutrients. Protein is used to build muscle, and carbohydrates provide the energy to exercise. Encourage your loved one to get protein from healthy, lean sources like eggs, milk, fish, beans, and poultry.

Home care providers can benefit aging adults in a variety of ways. From cooking nutritious meals to offering timely medication reminders, the dedicated caregivers at Assisting Hands Home Care are available to help your elderly loved one 24 hours a day, 7 days a week.

4. Start with Arm Curls

Arm curls are the most basic strength exercise for the upper body. Your loved one can start by holding a weight in each hand while standing with arms straight at the sides and palms facing forward. Next, your loved one should breathe out while slowly bending the elbows and bringing the weights up, hold the pose for one second, then slowly lower the arms, and repeat this exercise 10 to 20 times. 

5. Try Side Arm Raises

This exercise can be done while sitting down, starting by holding the weights down at the sides with palms facing the sides. Your loved one should slowly raise his or her arms to shoulder height while breathing out and keeping the elbows straight, then hold for a few seconds and then slowly lower the arms down while breathing in. This should be repeated 10 to 15 times. 

6. Don’t Forget Triceps and Deltoid Muscles

Most exercises focus on building the muscles along the front of the arm and forearm. However, the triceps and deltoid muscles along the back of the arm are also important for maintaining arm strength and stability. Seniors can exercise these areas with elbow extensions. These are done by holding one weight in an upraised arm while supporting the elbow with the other hand. Ask your loved one to slowly bend the elbow and bring the weight back and toward the shoulder, then hold this position, straighten the arm, and repeat this exercise 15 times with each arm. 

Maintaining arm strength can boost quality of life and increase independence for aging adults. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to manage if their families opt for professional senior care services. Helping hands from trained caregivers can ensure that seniors receive proper elderly home care, keeping them safe and comfortable while aging in place. Danville families can rely on expertly trained caregivers to provide this vital support. Call Assisting Hands Home Care today to learn about our premier in-home care.