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6 Ways to Increase Arm Strength in Aging Adults

By Nancy Delwaide, 9:00 am on

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 loved one can sit or stand for this exercise, using a set of weights. If he or she 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. He or she will then need to 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 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 elderly loved one needs assistance with exercises or other daily activities, consider hiring a professional caregiver. Oakville 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. 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 him or her 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 your loved one’s 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 are the primary caregiver for a senior family member and you need respite care, Oakville, ON, 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. Bicep 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 in between sets. The purpose of this exercise is to strengthen the upper part of the 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 C 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.

Older adults often need assistance with daily activities. Some seniors only require help with a few daily tasks so they can maintain their independence. However, those living with serious illnesses may need more extensive assistance. Luckily, there is professional live-in care Oakville, ON, seniors can rely on. Home can be a safer and more comfortable place for your loved one to live with the help of an expertly trained and dedicated live-in caregiver. To hire a professional caregiver for your senior loved one, call Home Care Assistance at (905) 337-1200 today.

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