[[{“value”:”As you age, it’s wise to reassess your strength. After all, it’s essential to have strong muscles to live confidently and independently. We’re not saying you have to have sleeve-busting muscles, but since muscle mass naturally declines with age, it’s important to be strong enough to perform daily tasks that involve reaching, carrying, and pushing movements.
If you want to find out whether or not you’re in good shape to maintain an active lifestyle, we have a test of sorts. We spoke with Terry Tateossian, Founder, Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ at THOR – The House of Rose, who has completed a variety of advanced training to support her work in women’s health and middle-aged weight loss, who shares four wall exercises below. If you can do them after 65, your arm strength is top-notch.
“From experience, the number one reason people over 65 stop training is fear of getting injured. These exercises help remove the anxiety that dumbbells or other weight bearing exercises could generate. This allows the nervous system to relax and the individual to push themselves harder and increase intensity. You can’t build arm strength from a workout you are afraid to do,” Tateossian explains.
Wall Pushups
Begin standing tall, arms-length away from a wall.
Place your hands shoulder-width apart on the surface.
Engage your core and bend your elbows to lower your chest toward the wall.
Press back up to the starting position, keeping the movement slow and controlled.
Perform 3 sets of 10 to 12 reps, resting for 60 seconds between sets.
RELATED: 5 Arm-Firming Exercises That Smooth Bat Wings in 30 Days After 50
Wall Angels
Stand tall with your back pressed against a wall, your elbows bent to 90 degrees, and the backs of your hands against the wall.
Slowly slide your arms overhead while pressing your arms into the wall.
Keep your core engaged throughout.
Use control to slide your arms back to the start position.
Perform 2 sets of 10 to 12 slow reps, resting for 60 seconds between sets.
RELATED: 7 Standing Exercises That Smooth Arm Jiggle in 30 Days After 45 (No Weights)
Wall Plank
Begin by standing tall facing a wall, about arm’s length away from the surface.
Place your palms flat against the wall at shoulder level, shoulder-distance apart.
Brace your core and squeeze your glutes.
Perform 3 sets of 30 to 60-second holds, resting for 60 seconds between sets.
RELATED: 5 Best Standing Exercises To Banish Bat Wings in 30 Days
Wall Tricep Pushups
Stand tall, arms-length away from a wall.
Place your hands close together on the surface with your index fingers and thumbs almost touching, forming a rough triangle.
Bend your elbows to lower your chest toward the wall.
Press back up.
Perform 3 sets of 10 to 12 reps, resting for 60 seconds between sets.
The post If You Can Do These 4 Wall Exercises After 65, Your Arms Are Stronger Than Most 60-Year-Olds appeared first on Eat This Not That.”}]]