6 Upper Body Strength Exercises for Older Adults from Go4Life

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This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. These exercises can be performed at home, at work, at the gym—almost anywhere! You’ll need a small ball such as a tennis ball or racquet ball, two equally weighted objects such as water bottles or weights, resistance bands, a wall or other sturdy upright surface, and a sturdy chair.

In this video, Go4Life fitness instructor Sandy Magrath demonstrates a series of strength exercises that target the upper body. The exercises included in this video are the the hand grip, overhead arm raise, arm curl, wall push-up, and the chair dip. While demonstrating the arm curl, Sandy shows how to perform the arm curl in two styles: with hand weights and resistance bands.

The Go4Life Campaign from the National Institute on Aging focuses on encouraging older adults to make exercise and physical activity a part of their daily life. Use the Go4Life Everyday Exercises to practice the four types of exercise that are important for older adults: strength, balance, flexibility, and endurance: https://go4life.nia.nih.gov/exercises/.

Visit https://go4life.nia.nih.gov/ for online resources, motivational tips, and free materials that can be sent to your home.

Like us on Facebook at https://www.facebook.com/NIHAging.

Thank you and Go4Life!

This video was developed by the National Institute on Aging (https://www.nia.nih.gov/), part of the National Institutes of Health (https://www.nih.gov/).

Want to learn more? Subscribe to the National Institute on Aging’s YouTube channel: https://www.youtube.com/user/NatlInstituteOnAging.

Learn more about the National Institute on Aging: https://www.nia.nih.gov/about.

All comments must conform to NIA’s comments policy: https://www.nia.nih.gov/about/policies#comments

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Comments

Crown of Iron says:

Grab a copy of the Barbell Prescription by Jonathan Sullivan and Andy Baker and learn how to remain and indeed gain strength for your whole life.

ruth kamen says:

lovely and clear! thanks

Agnes Cleary says:

could she do this without the condescending patter?

HappyComfort says:

Thank you so much for the great tips. Just wanted to mention though that the slowly rotating camera angle is very distracting. Kinda makes you feel dizzy. NO offense just hope it can be fixed. Isn’t as easy to concentrate on what your instructing when the screen is slowly moving.

Cyn C. says:

Forget squeezing balls, put your ankle up on your knee… and squeeze your foot! Then switch! Use the same timing. I started doing this as part of my daily foot massage. Feels sooooo good!

Trainer 22 says:

If rotator cuff problems, there's some good ex's in Treat Your Own Rotator Cuff at Amazon.

ias says:

He wants to squeeze the real balls . Can u help him mam??

stavokg says:

These people are so lovely! What a sweet video. 😻

Ching Merano-Santos says:

Her voice is so relaxing

Monique Zanetta says:

These above exercises can be done altogether, for 15 minutes total?

Gregory says:

Thank you for good instructions

Uma Jain says:

Great excercise for upper body appreciating to do so nicely 😀😀

Rafael Angel Brenes Rojas says:

Excelente Impresionante Me ha gustado mucho y es muy profesional

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