6 Ways to Increase Arm Strength in Older Adults

By Lutgarda Mariano, 9:00 am on

Loss of arm strength can be a sign of aging. The older your senior loved one becomes, the less flexible his or her muscles will be. However, there are few things your loved one can do to strengthen his or her arm muscles. 

1. Reach for the Sky Exercise 

Your loved one will need to sit straight on the edge of a chair and raise a hand above his or her head as if trying to reach for the sky or a star. Once the imaginary star or piece of the sky is in your loved one’s hands, he or she will need to hold onto it and use the other hand to pull the object down. This move increases flexibility and relieves muscle tension.

Consider hiring a professional caregiver if your senior loved one needs assistance with exercise or other daily tasks. Victoria home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently. 

2. Seated Jumping Jacks

While sitting in a chair, your loved one will need to stick both of his or her hands straight up in the air. He or she will then need to bring both hands together above the head as if doing a jumping jack. Your loved one can repeat these steps to perform seated jumping jacks. This exercise can tone the arm muscles and make them stronger. 

3. Swimming 

Lap swimming stimulates the muscles in the arms. If your loved one does not have access to a pool, he or she can imitate swimming movements in the air while standing up or sitting in a chair.  

4. Golfing

Each time your loved one swings a golf club, he or she is building arm muscles. To get the most out of this fun activity, your loved one should carry his or her own golf bags instead of using a caddie. By playing golf, older adults may immediately notice increased flexibility, strength, and power in their arms. 

Golfing is a wonderful activity, but not every senior will enjoy it. Some seniors prefer to stay at home, while others may have medical conditions that make them housebound. Aging adults can maintain a high quality of life in the comfort of home with the help of professional in-home care. If your senior loved one needs hourly or live-in care, Victoria Home Care Assistance can help. Our caregivers can assist with exercise and mobility, prepare nutritious meals, provide timely medication reminders, and help with a wide array of other important daily tasks.

5. Muscle Flexes and Rotations 

For this exercise, your loved one simply needs to make a fist 10 times, alternating between hands. When making the fist, he or she needs to rotate the wrist in small, forward circles and repeat this step 10 times. Try to see how far your loved one can spread his or her arms without stopping. When finished, your loved one can calm the muscles by rotating the shoulders in small circles. Muscle flexes and rotations increase circulation in the arms, reduce the amount of excess fat, and tone the muscles. 

6. Dancing 

The dipping and swinging movements your loved one completes when doing various dances, including the tango and salsa, can build his or her arm muscles. Many dance moves work out the major muscles in the arms and upper body.

Caring for a senior loved one can be overwhelming at times, and it can put family caregivers at risk of burnout. Victoria respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed. To hire a professionally trained and compassionate caregiver for your aging loved one, call Home Care Assistance at (250) 592-4881 today.

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