Celebrity trainer Yasmin Karachiwala recommends 5 upper body strength exercises for the elderly

Celebrity trainer Yasmin Karachiwala took to Instagram to recommend these five upper body exercises that the elderly will benefit from.
exercise for older adults
It's never too late for fitness. Image courtesy: Shutterstock
Grace Bains Published: 10 Jun 2021, 06:11 pm IST
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Celebrity fitness trainer Yasmin Karachiwala has worked with celebrities like Katrina Kaif and Deepika Padukone but she often shares fitness secrets with her followers on Instagram too! Recently, she recommended upper body exercises for the elderly.

So many people believe that the elderly should avoid exercising due to their age but the secret to staying healthy and avoiding age-related ailments is to make light workouts a regular part of life.

Taking to Instagram, Yasmin highlighted in her post the importance of working out regardless of one’s age, with the caption, “Do you ever feel like you’re too old to workout? I’m always asked, what’s a good age to start working out? Age is just a number!! You can workout at any age!”

Check out her post here:  

This time around, Yasmin’s mom was her model! Speaking about the mother-daughter collaboration, the fitness expert said, “This week, my model is my mum and these exercises are all inspired by her. I hope they inspire your parents to do the same.”

Also, read: Yasmin Karachiwala recommends these 6 exercises for the elderly to enhance strength

Yasmin shared 5 exercises with her followers for helping the elderly build upper body strength:

1. External rotation

This exercise is really good for rounded shoulders and Yasmin recommends 10 to 15 reps. You will require a TheraBand to do this movement, but if you don’t have one then just use two weighted balls or two water bottles for resistance.

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Here’s how to do it:
  • First, sit upright and hold a TheraBand in your hands.
  • Now, get your hands by your waist and bend your elbows at 90 degrees. 
  • Then, gently open your hands to the side and come back to the starting position. 

Make sure that your back is straight and your elbows are tucked to your sides to avoid injuries. 

upper body exercises for the elderly
Exercise can help to improve your overall health. Image courtesy: Shutterstock
2. Tricep extension

This movement will strengthen and tone your arms. According to Yasmin, you should go for 10 to 15 reps to see the benefits. A TheraBand will be a useful tool for this movement, but you may use a water bottle as well.

Here’s how to do it:
  • Hold the Theraband in your hands and take both arms overhead. 
  • Now, holding the band, take the left arm down and bend the right elbow at a 90-degree angle.  
  • Extend the bent elbow upwards and make sure that your right arm is close to your ear. 
  • Come back to the starting position and repeat the movement for the left arm as well. 
3. Shoulder circle and reverse

In her Instagram post, Yasmin suggests doing 10 to 15 reps of this exercise to tone and strengthen your arms and shoulders.

Here’s how to do it:
  • Sitting upright, take your arm by your side and make a fist with both hands. 
  • Make sure your wrist is straight and then circle your arms in a clockwise direction. 
  • Next,  repeat the movement in an anti-clockwise direction.
4. Reverse grip bicep curls

Yasmin recommends keeping your bicep muscles tight and strong for 10 to 15 reps of this exercise.  

upper body exercises for the elderly
To maintain mobility ask your parents to spare at least 30-minutes daily to exercise. Image courtesy: Shutterstock
Here’s how to do it:
  • Sit upright and place your feet firmly on the ground. 
  • Keep your arms by your sides. Hold a water bottle in each hand with a reverse grip (facing downwards).
  • Now, lift your elbows up till you feel a contraction in your arms and then slowly lower the elbow back. 
5. ROM – Range of motion

Yasmin suggests doing 8 to 10 reps of this movement. It will help engage and tone your arms, upper back and shoulders. 

Here’s how to do it:
  • Holding a TheraBand or a towel, take your arms straight up and then try to take them as low as you can behind your back. 
  • Now, take the arms back up, keeping your elbows straight. 
  • Bring your arms back to the starting position and repeat. 

Yasmin urged her fans to share these exercises with their loved one’s and encourage them to be active, irrespective of age. At the same time, she asked her followers to be cautious and consult with their physician if they experience pain or discomfort!

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