One of the greatest fears that is associated with old age is the lack of independence due to decreased mobility. Yes, physical deterioration is inevitable – the bones tend to lose density and shrink, and muscles also start to lose flexibility and endurance.
However, physical deterioration should not be complete, and it can be palliated by making a habit out of exercise. Arm exercises in particular are easy to incorporate into your daily activities, you can even do some of them when watching your favorite show! We have collated four of our favorites for you and your loved ones to try and start keeping your arms strong!
Seated Jumping Jacks
Jumping jacks are the quintessential exercise that everyone knows. However, they can be hard for the elderly, especially if you do not have a good sense of balance. A modified version to try is seated jumping jacks where you are sitting on a chair. Next, bring your hands together above your head, then move them as far apart as possible. The first time you do this, count how many times you are able to complete the movement within 30 seconds. After this, try to break your record every time you do the exercise.
For this exercise, you can either be seated in a comfortable position or standing up. Start by raising your arms out to the side then start moving your arms in small circles in a forward direction. Slowly increase the size of the circle until they can no longer get bigger then repeat the motion by going in the backward direction. Once you start to get comfortable with the exercise, you can also progress by either holding a weighted item in each hand or using wrist weights.
Arm Movements While Walking
Whether you are taking a short walk to the toilet, to the grocery store, or a leisurely stroll through the park, you can easily incorporate arm exercise through small motions. One example is to start with your arms against your waist and then bend your elbows. When you start walking, swing your arms while keeping them bent as you walk. Make sure to move your arms with intention instead of just letting them swing with momentum.
Before you start on any of these exercises, it is important to go for a physical check so that you have a better idea of your physical condition. It will also be a good habit to consult your doctor on any further recommendations on which muscle group you should target. If you feel disoriented or uncomfortable at any point in the exercise, do also remember to rest.
Enjoy Dimensions Health and Fitness Programs at Regency Pointe!
At Regency Pointe By Discovery Senior Living, we support our residents by offering holistic health and wellness programs. Under our Dimensions Health and Fitness senior living program, we safeguard our resident’s ability to remain active and healthy. This applies to all aspects of their wellness, including areas of wellbeing like spiritual, emotional, psychological, mental, and physical parts of their life. For more information about our exclusive senior living programs or the different amenities offered in our senior living community, contact us today.