Don’t neglect your Upper Body Training

by | Mar 24, 2023 | Fitness tips | 0 comments

Upper body training can sometimes be put to one side when older people are trying to maintain a level of fitness and mobility. In the last two articles I’ve pointed out the benefits of lower body training to maintain balance and reduce the risk of falls as you age. This is particularly important for women as our bone density decreases as we age, and falls are very common.

/senior couple doing upper body training with kettlebell

However there are also many benefits to maintaining strength and flexibility in the upper body too, and this area should definitely not be neglected. Women should do upper body training for a variety of reasons, including:

  • To improve strength and balance. As we age, we naturally lose muscle mass, which can lead to a decline in strength and balance. Upper body training can help to slow this decline and keep us strong and stable.
  • To reduce the risk of injuries. Strong muscles help to protect our joints from injury. Upper body training can help to strengthen the muscles around the shoulders, elbows, and wrists, which can help to reduce the risk of injuries in these areas.
  • To improve posture. Strong muscles help to support our bones and keep our spine in alignment. Upper body training can help to improve posture and reduce back pain.
  • To boost mood and energy levels. Exercise, including upper body training, has been shown to improve mood and energy levels. This is especially important for middle-aged women, who are at an increased risk of depression and fatigue.
  • To improve overall health and well-being. Upper body training can help to improve overall health and well-being by reducing the risk of chronic diseases such as heart disease, stroke, and diabetes. It can also help to improve sleep quality and cognitive function.

What to include in your Upper Body Training Sessions

There are many great exercises for the shoulders and upper body for middle-aged women. Some of the best  upper body training exercises include:

  • Dumbbell shoulder press: This exercise is great for strengthening the shoulders. To do a dumbbell shoulder press, sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand with your palms facing forward. Raise the dumbbells up to shoulder height and then lower them back down.
  • Dumbbell lateral raise: This exercise is great for strengthening the side of the shoulders. To do a dumbbell lateral raise, stand with your feet shoulder-width apart and your back straight. Hold a dumbbell in each hand with your palms facing down. Raise the dumbbells out to the sides until they are level with your shoulders and then lower them back down.
  • Dumbbell front raise: This exercise is great for strengthening the front of the shoulders. To do a dumbbell front raise, stand with your feet shoulder-width apart and your back straight. Hold a dumbbell in each hand with your palms facing up. Raise the dumbbells up in front of you until they are level with your shoulders and then lower them back down.
  • Tricep extension: This exercise is great for strengthening the triceps. To do a tricep extension, sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand with your palms facing down. Bend your elbows and lower the dumbbells behind your head until they are level with your shoulders. Then, extend your elbows and raise the dumbbells back up to the starting position.
  • Bicep curl: This exercise is great for strengthening the biceps. To do a bicep curl, stand with your feet shoulder-width apart and your back straight. Hold a dumbbell in each hand with your palms facing up. Bend your elbows and curl the dumbbells up to your shoulders. Then, extend your elbows and lower the dumbbells back down to the starting position.

 

Don't brelgect your Upper