Seniors may begin to lose their arm strength and flexibility as they age, but there are some fun activities they can do to boost their muscles. Here are a few tips to help seniors strengthen their arms and boost their overall health.
1. Side Arm Raises
Your elderly loved one can sit or stand for this exercise, which uses a set of weights. If your loved one is sitting, make sure the chair has no arms. Your loved one will need to hold the weights straight down at his or her sides with palms facing inward, then breathe slowly and raise both arms to the side, then hold the position for one second. While lowering the arms, your loved one needs to breathe slowly. This arm-strengthening exercise can make it easier for your loved one to raise his or her arms and hands, move out of a chair, and lift things around the home, such as laundry baskets and groceries.
If your loved one needs assistance with exercises or other daily activities, consider hiring a professional caregiver. Homecare 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. Dancing
The dipping and swinging movements involved in dancing can build the arm muscles, tone the arms, and preserve memory. Consider going dancing with your loved one, or sign him or her up for a local dance course or group. This may motivate your loved one to dance on a regular basis, which is great for arm strength.
3. Bowling
There are senior bowling leagues your loved one can join, or he or she can go with friends and family members to the local bowling alley once or twice a week. Throwing the ball can enhance arm strength. Your loved one will be too busy having fun to realize he or she is working out.
Consider taking a break from your caregiving duties to plan a bowling game or another fun and healthy activity for your aging loved one. If you’re the primary caregiver for a senior family member and you need respite care, Roseville, CA, Home Care Assistance is here to help. Our respite caregivers are trained to assist older adults with a wide variety of everyday tasks, including meal prep, physical activity, and personal hygiene. We also provide 24-hour care and specialized care for seniors with Alzheimer’s, dementia, and Parkinson’s.
4. Tricep Curls
This exercise involves using small weights and straightening out the elbow behind the body. Your loved one will need to exhale during the backward movement and inhale during the forward movement, then switch arms between sets. The purpose of this exercise is to strengthen the back part of the upper arm through the elbow movement.
5. Swimming
This is a fun activity your loved one can do indoors and outdoors to strengthen the arms. Swimming is similar to an arm workout because it requires using different arm movements. Lap swimming is one of the most effective ways for older adults to boost arm strength. It stimulates the muscles in the body, especially arm muscles.
6. Gardening
Encourage your loved one to plant a garden full of fruits, spices, and vegetables in the backyard or a small flower garden in front of the house. This wholesome activity gives your loved one the chance to go outside, get the vitamin D he or she needs, and engage in muscle-strengthening exercises for the arms. Growing a garden requires hoeing, watering, and harvesting, which can keep your loved one’s arms strong and flexible.
Seniors can face a variety of age-related challenges. Though some families choose to take on the caregiving duties, there may come a time when they need a trusted Roseville senior care provider. Families sometimes need respite from their duties so they can focus on their other responsibilities, and some seniors need around-the-clock assistance that their families are not able to provide. Home Care Assistance is here to help. Call us today at (916) 226-3737 to discuss how we can give you the peace of mind that comes from knowing your loved one is being cared for with professionalism and compassion.