Maintaining arm strength is essential in this stage of life.<\/p>\n
Think about how many times you reach up for a glass in the cabinet or bend down to tie your sneakers. Is carrying groceries or swinging a golf club or tennis racket part of your lifestyle? If you\u2019re like most adults, many answers are a big \u201cyes.\u201d One essential fact of life is that maintaining arm strength<\/a> is crucial as you age. Otherwise, daily tasks and activities can become more challenging.<\/p>\n You naturally start to lose muscle mass and strength after you hit 30\u2014as much as 3% to 8% every 10 years. The good news? Performing regular strength training can help combat this.<\/p>\n Below are six standing arm moves to start this week after 55, according to Nikkii Behrens<\/a>, Nutritionist, Sleep Specialist, Pilates Teacher, and Founder of Nikkii Health and Rare Street Pilates<\/a>.<\/p>\n \u201cAfter 55, I\u2019d focus less on complicated or highly isolated exercises and more on movements that build useful, functional upper-body strength while also challenging posture, grip and stability. These [moves] can all be performed standing with light dumbbells or resistance bands, and the resistance can be progressed gradually,\u201d explains Behrens.<\/p>\n \tBicep Curls<\/p>\n \u201cThis is a simple way to strengthen the biceps and supports everyday tasks like carrying shopping or lifting objects,\u201d Behrens says.<\/p>\n Begin standing tall with your feet hip-width apart.
\nHold a dumbbell in each hand at your sides with a supinated grip.
\nBend your elbows to curl the weights up toward your shoulders.
\nSqueeze your biceps at the top.
\nUse control to lower.<\/p>\n