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 seniors can do to strengthen their 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 on to 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 loved one needs assistance with exercise or other daily tasks. 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. Seated Jumping Jacks
While sitting in a chair, your loved one will need to stick both hands straight up in the air. Your loved one will then need to bring both hands together above the head as if doing a jumping jack. 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 doesn’t 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
Swinging a golf club builds arm muscles. To get the most out of this fun activity, seniors should carry their 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. Not every senior has the same care needs, which means they don’t all need the same type of elderly home care. Tucson families can rely on Home Care Assistance to provide individualized care plans to meet their elderly loved ones’ unique care needs. Our holistic Balanced Care Method was designed to help seniors focus on healthy lifestyle habits such as eating nutritious foods, exercising regularly, and maintaining strong social ties, and our Cognitive Therapeutics Method offers mentally stimulating activities that can boost cognitive health and delay the onset of dementia.
5. Muscle Flexes & Rotations
For this exercise, your loved one simply needs to make a fist 10 times, alternating between hands. When making the fist, your loved one 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 can be overwhelming at times, and it can put family caregivers at risk for burnout. Tucson 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 loved one, call Home Care Assistance at (520) 276-6555 today.