As we age, it becomes more important than ever to stay active and maintain a healthy lifestyle. Many people over 50 may focus on cardio exercises to maintain their health, but neglect to do strength-training exercises to maintain their muscle mass. In this article, we will discuss five must-do upper body weight exercises for people over 50, and how they can help improve your overall health and wellness.
Your Healthy Family: 5 Must-do exercises for people over 50 – Upper body weights
As we age, it becomes increasingly important to focus on exercises that strengthen and tone our bodies. One area that can often be overlooked is the upper body. However, incorporating upper body weight training into your fitness routine can have numerous benefits for people over 50. Here are five must-do exercises to get you started:
1. Dumbbell Bench Press
The dumbbell bench press is an excellent upper body exercise that targets your chest, shoulders, and triceps. This exercise can be done on a flat bench or an incline bench, depending on your fitness level. Start by lying on the bench with your feet flat on the ground and your arms extended, holding the dumbbells at shoulder width apart. Slowly lower the weights towards your chest, then push them back up to the starting position. Aim for 3 sets of 10-12 reps.
2. Bent-over Rows
Bent-over rows are a great exercise for strengthening your back and biceps. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing towards your body. Bend forward at the waist, keeping your back straight, and allow the dumbbells to hang in front of you. Slowly pull the weights up towards your chest, then lower them back down to the starting position. Aim for 3 sets of 10-12 reps.
3. Shoulder Press
The shoulder press is an excellent exercise for strengthening your shoulders and upper back. Start by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing forward. Slowly raise the weights above your head, then lower them back down to the starting position. Aim for 3 sets of 10-12 reps.
4. Bicep Curls
Bicep curls are a classic upper body exercise that can help tone and strengthen your arms. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Slowly curl the weights up towards your shoulders, then lower them back down to the starting position. Aim for 3 sets of 10-12 reps.
5. Tricep Extensions
Tricep extensions are an effective exercise for targeting the back of your arms. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing towards your body. Raise the weights above your head, then slowly lower them behind your head, bending at the elbows. Then, raise the weights back up above your head to the starting position. Aim for 3 sets of 10-12 reps.
Whether you’re just starting out or looking for new ways to challenge yourself, incorporating these upper body weight exercises can have numerous benefits for people over 50. From improving your posture to increasing your overall strength and stability, these exercises provide a great workout for your body and mind. So what are you waiting for? Grab some weights and get started today!
