6 Upper Body Strength Exercises for Older Adults from Go4Life

– Let’s get started
with Strength Exercises. Increasing
muscle strength helps all the muscles
in your body. And increasing strength is going to help
with everyday things, like carrying your groceries,
driving, even playing
with your grandkids. Leo here is going to help me by demonstrating
an upper body exercise working the grip. Grip is important,
not just for walking your dog or opening
the peanut butter. – I like peanut butter! – Great! I’ve got a little
bag of tricks here, now, what we’re going to do is, I’m going to pull these out
and these are things you might have
around the house. I have a tennis ball, I’m going to hold on
to that one, and I have a couple balls
that are different strengths. Let’s see
what works best for you. – Oh! That’s like jelly. – Oh, that’s too easy for you, you’re strong! Try this one. – Uh, pretty good, but you can do better than this, can’t you? – Ok, we’re going to take you right up to a racquet ball, now you can use
all different kinds of things, if you have a tennis ball,
racquet ball, we’re going to
start the exercises, we’re going to do this
ten times, and you would normally do
ten to fifteen repetitions holding
three to five seconds, ok? So what I want you to do
is relax everything, now, except for your grip,
here we go, squeeze, now are you breathing, Leo? Ok, don’t forget
to breathe on me! Here we go,
let’s squeeze again! Now, how’s that feeling? – Very tight,
very tight. Sandy: Can you feel
those fingers working? Leo: Yea, they’re working! Sandy: Ok, now
this is going to help you in everyday things. Like when you’re gardening. Leo: Oh, it will? Sandy: Yeah, now, ok,
let’s take it out, ok release, last time,
here we go, squeeze. Ok, now, we’re going to rest
for a second. And then we are going to
do it again. – Same hand?
– Same hand. – Same hand.
Sandy: Squeeze hard, and take it out. Do it again, one more time. Now, Leo,
you can do this exercise, you don’t have to be
just standing around, you could do it
while you’re watching TV, while you’re reading a book, even while you’re singing. – Is that right?
– That’s right. Then where we gonna go? Right over
to that other hand, right? Leo: Right,
other hand, right. Sandy: Ok, so we are going to do
the switch right now. Now, here we go,
squeeze as hard as you can. Three to five seconds,
ten times! Here we go, take it in, and release, and take it in and hold,
squeeze, now I like the way
you’re breathing this time, that’s much better! And release, ok,
this is three, perfect! Ok, do it again. And release. Good, now can you feel, feel how this would
strengthen your hand? Leo: Oh, yes, yes.
This feels great! Sandy: It will help you
control your grip when you’re digging. Ok, let’s do it again. Let’s do
three more times, ok? – Three more times, ok.
Sandy: Got it in you? – I got it!
Sandy: Oh, you’re a strong guy. And release. And squeeze this one
really hard. Now, can you feel how this would
strengthen your hand? – Oh, yes, yes.
This feels great. – And this is going to
help you with your gardening. – Right. – It will help you
control your trowel and your grip
when you’re digging. Ok, let’s do it again. Let’s do,
three more times, ok? – Three more times, ok.
– Got it in you? – I got it!
– Oh, you’re a strong guy. And release. And squeeze this one
really hard. Perfect, one more time. And squeeze,
squeeze, squeeze, and you did fantastic! – Thank you! – Remember,
these are activities that you can do anywhere. – Ok! – And remember,
the sky is the limit, don’t limit yourself
to just one activity, move on and do
as many things as you like. Good job! – Thank you! – The next strength exercise is
the Overhead Arm Raise. This will help strengthen
your shoulders and arms. And help with activities
like swimming, gardening, and even golf,
as Carol will agree. – It certainly can! – Now this is
an easy exercise to complete. You can stand here like Carol, or you can sit in a chair
with no arms. Ok, you ready, Carol? – I am! – Ok, grab two
evenly weighted objects, cans of soup,
water bottles, or even your own
body weight. I’m going to demonstrate. So what you’re going to do,
Carol, is draw those abs in tight. Feet are shoulder width apart,
which, that’s pretty good. Turn those arms out,
so they’re like this, perfect! And you’re going to
take it up, and take it down. Ok, so we’re,
normally you would do ten to fifteen of these
and bring it down. And take it up. Now today, we’re just
going to do ten, ok? – Ok. – And take it up. And down. Now, if you have arthritis,
what you can do, is you can always just
strap on wrist weights. So that way you can make it
a bit more challenging. Let’s do two more. And let’s do one more. Ok, take it down. Relax. Now Carol,
that was really great, except for one thing. – Oh no! – You forgot to breathe. That’s why we stopped
before we went to fifteen. Ok, now, the general
rule of thumb is, when you’re going up, which is the upward movement
is the exertion, breathing out. Hold for one second,
breathe normal, and breathe in
as you come back down, ok? – Ok.
– Ok, so let’s try it again. – Ok.
– Ok. Position,
shoulder width apart, abs in, shoulders back. You’ve got those arms
right now. We’re going to take these arms
up to 90 degrees here. Let me get you set, now,
good, good positioning. Let’s go ahead,
take it up. Breathing out on the up,
breathing in on the down, breathing out. Hold for one second,
and breathe in. How does that feel? A little bit easier
when you breathe. Perfect. This is four. Ok, five, you’ve got
five more to go. Now can you feel that
working your shoulders? – Yes. – Now, if this weight
got too easy, which it might pretty quickly, you can add
additional weight. If you had hand weights
at home, or you know, any object around the house. And take it up,
let’s do three more, and two. Ok, last time, I want you to
extend all the way up. Perfect! Bring it back down,
and relax. That was a great job,
I’ll take these water bottles. Actually you can have one. – Oh, thank you!
– Have a sip. – I’ll have some. – Ok, Sheri,
here’s what we are going to do. We are going to do
some Arm Curls. We’re going to do it
with weights. So we’re going to do
ten to fifteen repetitions, so here’s what
I’d like you to do. This is the positioning. Feet are shoulder width apart. – Okay.
– Abs are in. Shoulders are back. Head is up. Now, what I’d like you to do, turn those palms out. Bring your arms up slowly. – Slowly. – Breathing out
on the exertion, that’s the upward movement. – Ok.
– Take it down. – So in on the way down. – That’s right,
breathe out on the up, and in on the down. Now what we want to do, is we want
these last three repetitions to feel like work. How are you doing? – The first
are feeling like work too, but it’s good,
it’s really good! – Here we go,
that’s four. – Ok. – This is five. – You know, I’m also
feeling it behind my arm. You know, the muscles
as I come down? – Oh really?
Good, good. Now we want to remember,
when we’re doing these, if it gets too difficult, you can always
just drop your weights and do it
with your arms, or go to a lower weight. – Oh, ok. – Let’s go ahead
and do three more. – Three more. Alright,
so these are the ones that are supposed to be
difficult, right? – That’s right. – Ok, I’ll tell you,
it gets to be difficult. – Relax your neck,
try not to scrunch. – Ok. – Here we go. Got one more in you? – I do! – Here we go.
– I sure do! Ok. – Hold those abs tight. Bring it up, hold it
for one second, and down. – Great job!
– Wow! – That was work. – That was work,
but that was fun. – Excellent job. – What’s all of this equipment you brought with you, Sandy? – These are
resistance bands, they can also be used
for arm curls. They are stretchy,
elastic bands that come
in different strengths, from easy to stretch
to hard to stretch. – Well, this one,
this one seems pretty easy! – Ok, that’s good,
what you want to do when you’re using
resistance bands, is start out easy. – Ok.
– And as you get stronger, move it up to
heavier strength bands, and that way,
you can challenge yourself. So, these go from easy all the way up
to very difficult. So go ahead,
let’s have a seat. – Alright.
– I’m going to position you. So go ahead and give me
the resistance bands. What we’re going to do, is we’re going to put it
in your hand, let me position the band
in your hand, what we are going to do, is we are going to wrap it
around once. And then the other hand. Now the reason we do this is because
we don’t want the band to come out and snap you
in the face. Or any place. – So we wrap it
to make sure it’s secure. – Perfect. Now what I’d like you to do, is take it down, put one foot on it, make sure it’s under your foot
securely. – Ok, yeah. – Ok, you ready?
– Yes, ok! – Now, just like
the other exercises, feet are shoulder width apart, sit up straight, abs in. Shoulders back. Head up, here we go. – Ok.
– Dig those elbows in. – Alright. – On the up,
breathe out. – Oh, it’s not as easy
as I thought. – No, it’s not. And let’s do ten
to fifteen reps, maybe ten. – Ten’s a good idea! – Now, what you would do, is you would do
ten to fifteen reps, rest and then do
ten to fifteen more reps. – Two times? – Two times!
– Ok. – This is perfect. How are you doing? – I’m feeling it,
but it feels good, it does. – Ok. – I like that I’m doing
some exercises to help myself. – Ok, now remember,
don’t let the band go, but don’t squeeze too much. And relax those shoulders,
for me, ok? – Oh, yes, ok.
– Let’s do five more. Breathing out, four more. – Alright. Wow, I really feel it
in the arms. – Three more. Last two! – Ok! I’m with ya! – Last one,
you’re doing fantastic. Take it down, now I want you
to stop right there. – Ok. – Ok, I want you to
lift your leg so the, so the resistance band
doesn’t snap up. – Great,
that’s a good idea! – Perfect work! – Excellent!
– Wow! – Great job! – That was fun,
thank you so much! – You’re welcome! Of course,
you don’t have to limit your physical activity
and exercise to your home or gym. Some of our exercises
are easy enough to do anywhere, like a park
or like Linda here, you can do them
in your office! Linda, you ready to do
the Wall Push-Up? What I’m going to do, is I’m going to position you. – Alright. – Ok, so I want you
to take your arms, one here,
and take the other one, there, perfect! What you’d wanna do,
is you’d want to have a wall or a sturdy bookcase,
like this. Now this is pretty sturdy,
we don’t have to worry about it tipping over, ok? What I’d like you to do, is take a little bit of
a step back further, now, I want those feet
shoulder width apart. Ok, draw the abs in. Shoulders back, now these are going to strengthen your arms, shoulders,
and your chest, ok? – Ok.
– So, as you’re going in, I’d like you to breathe in, hold it for one second
in that bent elbow position, and push back out,
and breathe out as you do it. – Ok?
– Yes. – Here we go,
breathe in, this is three, we’re going to do
ten of these. – Ok. – Now, normally
you would do ten to fifteen, rest, and then do
ten to fifteen more. Let’s do five more. Your form is very good. I like that you’re holding
your back nice and straight and your abs in. Let’s do two more, two, just one more, here we go, one, now can you feel that
in your shoulders? – Yes, definitely,
and the upper arms as well. – Great! You did an excellent job! – Well, thank you very much! – Now, is this something that you could see yourself doing at the job? – Definitely. – And it didn’t take
very much time either, did it? – No, it didn’t. – The last
upper body strength exercise that Grisel
is going to demonstrate is the Chair Dip,
now this happens to be one of my favorite exercises, Grisel. So what we’re going to do is I’d like you to step
in front of the chair. Now, what you need is a really strong,
sturdy chair, ok? This one looks pretty good. – Yes, it does! – And, you’ve got to make sure it’s not going to move. So go ahead, I’d like you
to stand in front of the chair, shoulder width apart
with the feet, have a seat, I like the way
you grab those arms, that’s exactly what
we’re going to be doing. Now, we’re going to
take your abs in, shoulders back,
nice straight back for me, ok? So you’re breathing out
on the up and take it up and you’re breathing in
on the down. Now, I like the way
you’re doing this, because you’re not
locking your elbows, so be sure
not to lock your elbows. – Ok.
– Perfect! Now, even if you couldn’t go
all the way up, that’s ok, because
even moving your body up off the chair a little bit
works those muscles a lot, can you feel
those triceps working? – Yes, I’m already feeling it. – That’s great!
– Yes, absolutely. – Ok, take it up again, and take it down, now what I want you to do, is I want you to
relax those shoulders, just a little bit, but keep them back,
draw the abs in nice and tight, push it up,
now when you’re doing these, you do ten to fifteen
of these exercises, rest and then do a second set
of ten to fifteen. So let’s keep going. And take it down, perfect! I like that slow, steady motion
that you’re doing. – Thank you.
– Let’s do four more. – Ok. – Ok, how’s it feeling? – It’s feeling good, especially
in the back of my arms! – Well, this is. – Triceps right?
– That’s triceps, perfect! – I need those
to lift my grandchildren! – Yes, ok,
let’s take it up, we’ve got three more to go! You’re looking great! Two more, just one more
after this one! Perfect! How’s that feel? – It feels good! – Great job! – Thank you, Sandy!
– Wonderful work!

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