As we age, our bodies change and our muscle mass decreases, leading to a loss of strength and tone in the upper arms. But that doesn’t mean it’s impossible to regain some of that strength and tone. Here are some exercises and tips to help tone the upper arms after 70.
- Arm circles
Arm circles are a simple exercise that can help tone the upper arms. Start by standing with your feet shoulder-width apart and your arms extended out to your sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat for 10 to 15 repetitions, then reverse the direction of the circles.
- Bicep curls
Bicep curls are another effective exercise for toning the upper arms. Hold a light weight in each hand and stand with your feet shoulder-width apart. With your palms facing forward, bend your elbows and lift the weights towards your shoulders. Lower the weights back down and repeat for 10 to 15 repetitions.
- Tricep extensions
Tricep extensions target the back of the arms, which can help improve tone and definition. Hold a light weight in both hands and raise your arms above your head. Keeping your elbows close to your head, bend your arms and lower the weight behind your head. Extend your arms back up and repeat for 10 to 15 repetitions.
Push-ups are a classic exercise that work the chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart. Lower your body towards the ground, keeping your elbows close to your body, then push back up to the starting position. If regular push-ups are too difficult, try modified push-ups by keeping your knees on the ground.
- Stay active
In addition to specific exercises, staying active in general can help improve muscle tone and strength. Try incorporating regular walking, swimming, or other activities that get your heart rate up and use your upper body muscles.
- Proper nutrition
Eating a healthy, balanced diet can also help improve muscle tone and strength. Be sure to eat plenty of protein, which is essential for muscle growth and repair. Choose lean proteins like chicken, fish, and tofu, and incorporate fruits and vegetables for added nutrients.
In conclusion, toning the upper arms after 70 is possible with regular exercise and proper nutrition. Arm circles, bicep curls, tricep extensions, push-ups, staying active, and eating a healthy diet are all effective ways to improve muscle tone and strength in the upper arms. By incorporating these exercises and tips into your daily routine, you can maintain or even improve your overall health and fitness as you age.