As we age, things that we once took for granted can suddenly become a lot trickier. However, there are things you can do to prevent deterioration. If your arms are causing you problems, be sure to continue reading for some arm exercises for seniors that will help to build or maintain strength and mobility. Exercises for elderly people can give you a much better quality of life as you age!

older people using hand weights to do arm exercises

Arm exercises for elderly

Arm exercises are essential to protect your bones and muscles, maintaining flexibility and strength. They can also help to prevent injury, which is more common as you age, and support your overall health and wellbeing. As well as continuing with general arm fitness-related activities, such as gardening and swimming, there are specific arm exercises that you can do to help. Some require weights; others do not. But they will all make your life and quality of life better. They are part of your fitness journey!

  • Shoulder Raises

If you have dumbbells, use one for this exercise. Alternatively, grab a can of baked beans, for example, and use that instead. Stand with your arms by your side. Holding the weight in one hand, slowly raise your arm until it is directly above your head. Try to do this ten times with each arm three times per week. If it becomes too tiring or painful, use a lighter weight next time. If you prefer, do both arms at the same time.

  • Elbow Extension

An overhead elbow extension is often easier down as a seated exercise. Sitting on a conventional chair that does not have a wall or screen behind it will work best. With your arms bent and your palm facing the back of your head, hold a dumbbell just behind your shoulder. Gradually straighten your arm, raising the weight towards the ceiling. Hold there for around one second and slowly return to the starting position. Doing this ten times with each arm three times a week is advisable.

elderly woman doing bicep curls in a chair

Chair arm exercises

  • Shoulder Rolls

This exercise can be done in either a standing or sitting position. If you are able to stand, however, this will maximize the positive effects. Make circles with your shoulders by raising them forward and up then backward and down. The bigger the circle, the greater the impact. Try to do about twenty of these and then switch direction, going from back to front instead. Again, doing this at least three times a week will make a difference to your arms.

  • Bicep Curls

Bicep curls are a simple way of building strength in your arms. This one is best done sitting in an armless chair. With a dumbbell in each hand, keep your elbows straight and your hands down by your legs. Slowly bend your elbows, retaining a straight position with your wrists, and bring the weights towards your chest. Try not to let your body move as you are doing this; push back into the chair if you need to. Bring the dumbbells back to their original place and repeat 10 to 20 times, three times a week.

  • Arm Circles

Arm circles are deceptively tiring. From a standing position, place your arms horizontally out to your sides with your palms facing down. Slowly, by moving your hands forwards, make small circles, gradually increasing in size. Repeat twenty times. Next, face your palms up and rotate your arms backwards, making another twenty arm circles. Ensure that you make the movements from your shoulders. Keep the arms parallel to the ground. You may find it helpful to position yourself in front of a large mirror to check your position.

older woman doing arm exercises with dumb bells

Resistance band exercises for flabby arms

There are even more exercises that can help arms firm up listed in these resistance band exercises for seniors. Check that out too!

Also, check out these exercises to help seniors with mobility and quality of life!

For motivational quotes to keep you going, check these out.

Now for a joke:

Not every person is humerus. I always tell them that they should arm themselves with more jokes.

Wakka wakka!