The loss of muscle tone is a phenomenon that affects many people as they age. A clear indicator of this loss is the “sagging” of the arms, which is often a sign of reduced muscle mass, potentially compromising the mobility and strength necessary to perform daily activities, such as carrying grocery bags. If you’ve noticed that you need to exert more effort to accomplish tasks that you once performed with ease, it is a clear indication that it is time to incorporate functional exercises into your routine, as suggested by Harvard experts.
Starting at age 35, it is estimated that muscle mass decreases by approximately 1% annually. However, this trend accelerates significantly by the age of 60, with a possible loss of up to 3% of total muscle mass if corrective measures are not implemented. This loss not only impacts strength but can also lead to a dysfunction that makes it difficult to perform simple tasks, such as reaching for items on high shelves or retrieving a suitcase from a car.
Sagging arms are an indicator of health beyond aesthetics. This phenomenon occurs not only due to the natural aging process, which involves a decrease in collagen production and a consequent loss of firmness in the skin but also due to an increase in body fat that replaces the lost muscle mass. In this regard, it is crucial to recognize that muscle mass affects not only external appearance but also has a direct impact on the quality of our bones. According to Harvard experts, “strong muscles lead to strong bones, and strong bones can help minimize the risk of fractures due to osteoporosis.”
The Importance of Having Strong Arms
The common perception of physical strength has historically been influenced by cultural standards that associate strong arms with the exaggerated musculature of male bodybuilders. However, this idea is misguided, especially for women, who do not need to achieve a muscular appearance to maintain good health. It is important to understand that, due to biological differences, the female body generally has less muscle mass. Therefore, extreme muscle development is not required to enjoy the benefits of good physical condition.
To maintain the strength that one had at 35, it is essential to make an effort and engage in regular exercise. Harvard experts suggest that incorporating functional exercises can improve range of motion, balance, and strengthen bones while reducing the risk of injuries. These exercises allow for a comprehensive approach that favors the development of multiple muscle groups, rather than limiting oneself to isolated movements.
Functional Exercises to Strengthen the Arms
Although classic isolation exercises such as bicep curls and tricep extensions are effective, focusing solely on them can restrict the benefits of strength training. Instead, Harvard recommends performing functional exercises that involve several muscle groups. Some key muscles to work on include:
- Deltoids: Moves the arm at the shoulder joint and facilitates overhead movements.
- Biceps: Located at the top of the arm, allows elbow flexion, making it easier to lift and manipulate objects.
- Triceps: Situated at the back of the upper arm, crucial for elbow extension, allowing for pushing and lifting objects.
- Pectorals: Allow movement of the arms in various directions, aiding in pushing objects.
- Trapezius: Located at the top of the back, helps move the shoulders and scapulae.
- Rhomboids: Move the scapulae and are crucial for many upper body movements.
- Latissimus Dorsi: Helps pull the arm downward and is essential for various daily activities.
Six Functional Arm Exercises Suggested by Harvard
- Bicep Curl:
Stand with your feet shoulder-width apart, keeping your chest up and back straight. Hold a dumbbell in each hand, with palms facing forward, and slowly bend your elbows, raising the dumbbells toward your shoulders. Return to the starting position. Perform 8 to 12 repetitions with each arm, completing three sets with 30 to 90 seconds of rest in between. - Shoulder Press:
Maintaining the same posture, place a dumbbell at shoulder height and, with a controlled motion, lift the weights above your head. Lower them slowly back to the starting position. Complete 3 sets of 8 to 12 repetitions. - Tricep Dips:
Use a sturdy chair. Sit on the edge, placing your hands beside you, and push down to lift your glutes. Bend your elbows backward and lower yourself until your elbows are at 90 degrees. Perform 3 sets of 8 to 12 repetitions. - Bent Over Row:
With a weight in one hand and the other resting on a chair, lean forward and lift the weight to your side, keeping your elbow close to your body. Switch sides after 8 to 12 repetitions, completing 3 sets. - Push-Ups:
If necessary, perform push-ups on your knees. Keep your back straight and lower your body until your elbows reach 90 degrees. Repeat as many times as you can and perform two additional sets. - Vertical Row with Band:
Place a band under your feet and grasp both ends. With your arms extended downward, bend your elbows and pull the band toward your chest. Perform 3 sets of 8 to 12 repetitions at a controlled pace.
Incorporating these exercises will not only help strengthen your arms but also contribute to your overall well-being. Regular practice of functional exercises is a valuable investment in your health as you move into the latter half of life. As you commit to an exercise regimen, you will not only improve your physical strength but also foster a positive mindset toward aging, which can be a challenge for many. Remember, the key is consistency and finding the right balance in your exercise routine to enjoy an active and healthy life.
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