Upper Body Workouts for Seniors

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Upper Body Workouts for Seniors Step By Step Guide on The Best Upper Body Workouts for Seniors Over 60 For Optimal Health

Introduction Do you constantly complain of severe back pain such that moving becomes a challenge, and despite changing your sitting position and getting 'comfortable' on seats and couches, the pain never seems to go away for good? Or would you love to build your upper body strength as you age to ensure that your muscles do not waste away, but you are hesitant because you do not know how to go about it? If you have answered YES, keep reading… As a senior, you might believe that your bad posture and the pains you feel in your upper body are normal mainly because such are considered "part of old age." However, this notion is wrong. A study published by Deutsches Arzteblatt International[i] discovered that progressive strength training, which is one of the main aims of upper body workouts, is extremely efficient for seniors as it reduces sarcopenia (this is the involuntary loss of skeletal muscle and strength) and helps retain motor function. Despite this knowledge, you may still feel skeptical about upper body workouts. You may probably be wondering; I have problems with my back; how long should I exercise without feeling pain or uncomfortable? How many sets should I do? If I feel sore after the workout session, is it okay? And what can I do to relieve the pain? Such are valid concerns, and this book will address all of them and teach you why upper body workouts are crucial and how to do them well.

Specifically, this book will cover: An overview of upper body workouts for seniors: Why such workouts are essential and the myths that bar seniors from adopting them in their daily life Effective warm-up exercises for seniors Types of upper body workouts Ways to ease post-workout muscles A suitable diet to complement your workouts And much more! You may feel and believe that back pains will be with you for the rest of your life now that you are older; however, with the right workouts, this can change. Your search for the best non-medicinal way to optimize your health is over because this book is what you have been looking for! Without much further ado, let us begin.

PS: I’d like your feedback. If you are happy with this book, please leave a review on Amazon. Please leave a review for this book on Amazon by visiting the page below: https://amzn.to/2VMR5qr

Table of Contents Introduction Chapter 1: Upper Body Workouts for Seniors: Overview Chapter 2: Benefits of Upper Body Workouts for Seniors Chapter 3: Upper Body Workouts: Barriers Discomfort and Pain Injuries Motivation Types of Upper Body Workouts Chapter 4: Back Workouts Back Workouts: Types Chapter 5: Upper Arm Workouts Arm Workouts for Seniors: Examples Chapter 6: Chin and Neck Workouts Chin Tucks Chapter 7: Chest Workouts Chapter 8: Shoulder Workouts Chapter 9: Abdomen Exercises Abdomen Workouts: Types Chapter 10: Workouts and Diet: Nutrients to Complement

Upper Body Workouts Calcium Fiber Protein Healthy fats Potassium Conclusion

Chapter 1: Upper Body Workouts for Seniors Overview It is essential to note that lean body mass begins to decline between the age of thirty and forty. This decrease signals that the body is producing less muscle cells so by the time you get to 50 years old, you may have had ten percent less muscle mass than you did when you were thirty years old. Muscles are tasked with lifting, and because muscle mass is lost as we age, doing things such as carrying all the groceries in one trip becomes a challenge. In addition, losing muscle mass is considered one of the reasons seniors are affected by falls. When you lose muscle mass, your body's balance also decreases, and mobility becomes a challenge making tripping and falling more common. When muscles and bone mass change, your body shape will also change. As you lose these two important pillars of the body, body fat will increase, which also changes your body composition because the fat usually accumulates in the abdomen. Once your abdominal area is covered with fat, you will be at a higher risk of getting illnesses such as diabetes and heart complications. With all this in mind, upper body workouts are what you require to stay as healthy as you possibly can.

Chapter 2: Benefits of Upper Body Workouts for Seniors The upper body workouts you will learn from this book will enable you to enjoy a couple of benefits, such as the ones below: 1. Upper Body Workouts Improve Posture Your musculoskeletal system is consists of bones, joints, and muscles. Your backbone, on the other hand, is made up of intervertebral discs (these are the joint-like spaces in your backbone), vertebras (these are the bones), and muscles. These three are severely affected by age, so for most seniors, the back sometimes bends forward, resulting in a stooped posture. Effects of bad posture on the body With this said, there are many effects of bad posture, but we will look at three common ones: Spine curvature A perfectly aligned spine should have an "S" shape, but as we age, this changes, which puts excessive pressure on specific areas of the spine. This means that the original ability of your spine to absorb shock decreases, which puts the body at risk of getting severely injured over time. Headaches, Back and Neck Pains Bad posture strains the upper and lower neck. In addition, slouching forward adds more pressure between the shoulder blades and causes the back muscles to flatten. All these cause pains especially below the neck and around the tailbone. Also, poor posture stresses out your posterior muscles (the muscles

that form the triceps – the plantaris, soleus, and gastrocnemius), which negatively affects the neck. So when the shoulders become hunched in a forward position or your head is aimed forward, that strain on the neck will lead to tension headaches. Bad digestion If you have bad posture, you may have frequent heartburns, and digestion will tend to be slow. You will know your digestion is low if you have stomach disruptions such as bloating, gas, constipation, heartburn, and diarrhea. This happens because stomach acid is forced in the wrong direction. So, how will upper body workouts help your posture? Upper body workouts will strengthen bones and muscles such as the back of the neck (trapezius and rhomboids), back of the shoulder (rear deltoid), middle and upper back (latissimus dorsi), and back of the upper arm (triceps). The following is just a snippet of the workouts (we will discuss how to do them step by step later in subsequent chapters) that will help correct your posture: Wall tilts Arm ups Chin tucks Walking Shoulder squeeze exercise Chest stretches Standing rows with resistance band Wall posture training

2. Upper Body Workouts Improve Metabolism Effective metabolism will always provide your body with energy, making body functions such as digestion and breathing more efficient. Kate Lyden, Ph.D. from Colorado State University, noted that metabolic processes decrease as we age, which may lead to spikes in glucose levels, especially after meals. In addition, processes such as muscle building also become less efficient, so seniors who do not exercise rarely gain any muscle mass. Usually, adopting healthy sleep patterns and metabolic-friendly diets such as intermittent fasting improve metabolism. However, complementing these with upper body workouts, specifically muscle-strengthening exercises, will optimize your health by reducing signs of common metabolic illnesses. The following are some of the muscle-strengthening workouts that we will discuss in-depth in subsequent chapters: Lying hip bridges workouts Squats to chair workouts Wall pushup workouts Side-lying circle workouts Quadruped opposite arm and leg balance workouts Deadbug workouts Side plank workouts Wall angel workouts Wall slide workouts Pec stretches workouts Standing balance workouts

Chin-up workouts 3. Upper Body Workouts Improve Heart Health The National Institute of Aging published an article titled "Heart Health and Aging."[ii] This article reports that past the age of 65, the risk of developing heart attack, stroke, coronary heart illnesses, and heart failure rises. As we age, the body's heart and blood vessels also change. For example, a senior's heartbeat is slow during physical activity or times of stress which is different from a younger person's heartbeat under the same circumstances. As we have seen from the start, upper body workouts increase lean muscle mass. For the heart, your arteries will have less pressure, reducing the chances of getting heart-related problems. So why is it critical to improve the health of your heart, especially if you are a senior? Benefits of having a healthy heart A healthy heart maintains blood pressure and cholesterol better High cholesterol levels increase the risk of cardiovascular illnesses, heart attacks, and stroke. In addition, having high blood pressure and high cholesterol levels negatively impacts your overall health by increasing the risk of developing angina, vision loss, kidney diseases or failure, and peripheral artery illness. Having a healthy heart means it will contract and relax such that enough pressure will be created inside the arteries, and when the heart relaxes between beats, the right amount of pressure will fall in the arteries. A healthy heart reduces feelings of depression and anxiety

Cardiovascular illnesses increase feelings of depression, as confirmed by an article published by the University of IOWA Hospitals and Clinics[iii]. More research done in 2016[iv] shows that 33 percent of all heart attack victims also manifest depressive symptoms. Hence, it is essential to maintain a healthy heart to live a life free of depression and anxiety. A healthy heart will not force the body to produce high levels of cortisol (a stress hormone), which means you will handle stressful situations better. A healthy heart lowers the risk of developing dementia The Centers for Disease Control and Prevention[v] estimates that 2.6 million people aged 65 and older and about 200,000 under 65 have Alzheimer's. As you age, the heart muscles get inadequate oxygen and blood nutrients which leads to weakening of the heart and, in some instances the death of heart muscle cells[vi]. So, when you do not take good care of your heart through exercise, the blood vessels narrow, something that reduces how much blood gets to the brain. If your brain does not get enough supply of nutrient and oxygen-rich blood, it will not work at its optimal level. As a result, you may have trouble making decisions or reasoning with others, or remembering places and familiar faces. The good news is, as much as there is a considerable risk of getting heart attacks as we age, we can do some things to delay, lower, or possibly avoid or reverse these risks. One of these ways is engaging in regular upper body workouts, and strength training has been deemed effective at combating

dementia. In subsequent chapters, I will walk you through some simple but powerful exercises that will be beneficial to your heart. These exercises include: Overhead squats workout Stationary march workout Step touch workout High knee pulldown workout Cross punches workout Side kick workout Low-impact jumping jack workouts Leg scissors workouts Squat Uppercut workouts Standing hamstring curls workouts Arm circles workouts Shadow boxing workouts Overhead arm claps workouts Rhomboid pulls workouts Wall pushups workouts Hand walkouts workouts Hand pedaling workouts These benefits might be clear, but there are a few barriers to upper body workouts you need to be aware of to know what to do when confronted with them. Let us discuss more of this in the next chapter.

Chapter 3: Upper Body Workouts - Barriers Let us now discuss some barriers that may make you fear engaging in upper body workouts so that you know how to handle them before you begin exercising:

Discomfort and Pain For most seniors, the aim of working out is to eliminate soreness and back pain, among others. So, it will be more strenuous if you start working out and then go through more pain (you might quit working out before the end of the week). You see, after completing a workout, you may probably decide to go and sleep it off because you are exhausted. However, doing this will only lead to muscle aches which can be mild and, in other cases, severe. This after-workout soreness is known as DOMS (Delayed Onset Muscle Soreness). You should expect some soreness the next day. At around 48 hours, the soreness will peak and probably continue up to 72 hours or beyond, depending on how hard you will have worked your untrained muscles. DOMS seems serious, but I assure you that unless you have worked your muscles too hard to a point of a condition called rhabdomyolysis (most common in military-style boot camps and cross-fit workouts), you have nothing to worry about. As you work out day after day, your muscles will improve, and the soreness will subside (unless you take too long between the workouts). If you get back into the exercise after some inactivity, please do not overdo the workout. Instead, do less and progress your way back into it. So, use fewer weights/resistance, do half the distance you are walking, go at a slower pace,

and have more rest.

But, what should you do when in pain? Many recommend that if you experience pain the morning after, rest and allow your muscles to heal. But this is not right. Instead, use the following tips: Use an ice pack and heat Place an ice pack wrapped in a thin towel whenever you have an injury that has some swelling of the muscles or at the joint area and feels warm. Do this for about 15 minutes. If you do not have any swelling and the muscles are sore, apply a heat pack for 15 minutes to boost blood circulation. Some choose to use hot or cold water to treat painful body parts; despite both being good options, I recommend using warm water. For example, getting a warm shower (water heated to room temperature) will give the body a comfortable environment to get some hydrostatic pressure (an in-place stretch and active movement). Assessing which is better between heat and ice, I recommend that you use both. Use two cycles of 10 minutes of ice and alternate it with two cycles of 10 minutes of heat. Using both is better because ice tends to slow down blood flow while the heat has an opposite effect i.e., it increases blood flow. Increased blood flow ultimately helps to flush out byproducts that are usually created by the workout, while ice helps to lower inflammation. Stay hydrated You will definitely have very sore muscles if you do not hydrate because the lack of electrolytes contributes to muscle soreness. One of the most recommended ways for steadfast hydration is to keep a water bottle with you. Remember to take a sip of water when you complete a set or after every 5 minutes of cardio.

After you complete your workout session for the day, replace the amount of fluid lost by consuming fresh coconut water or electrolyte drinks such as: Milk Watermelon water and other fruit juices Smoothies Electrolyte-infused waters Electrolyte tablets Sports drinks such as Powerade and Gatorade Pedialyte You should avoid beverages high in sugar, salt, and caffeine because they increase dehydration. Get a massage Massage has been found to play an essential role in reducing inflammation in the body, thereby reducing DOMS and aiding muscle recovery. Massages also improve blood flow and reduce muscle tightness and swelling. There are two types of massage therapies that give excellent results: Manual massage performed by a professional therapist This type of massage therapy reduces post-exercise soreness and speeds up recovery. The squeezing and mechanical pumping effects of the massage increase blood flow, and waste is flushed, bringing in fresh oxygen and nutrients. Vibration massage Vibration massage is known to reduce pain and speeds up recovery. Research done in 2014[vii] shows that this type of massage relaxes muscles

and helps increase blood flow. If you do not want the vibration massage done in a spa or hospital, you can do it right from home. Self-massage using vibration massagers You need no special skill to use this type of massage. All you need to do is place the massager's vibrating pad over the soar muscle and allow the vibrations to penetrate the muscles. Sleep When asleep, muscle-building chemicals such as Human Growth Hormone are produced, so it is essential to get at least 7 hours of sleep (this is enough for the body to recover from exercising). As a senior, sleeping for 7 hours may be impossible because, according to some estimates done in 2016[viii], around 10 to 30 percent of adults live with insomnia. Seniors, specifically people aged 60 and above, are more susceptible to insomnia because of factors such as dementia, poor sleep hygiene habits, circadian rhythm changes, primary sleep disturbances, medical illness, psychiatric illness, and poor hygiene habits, among others (as per a National Library of Medicine publication study[ix]). In case you cannot sleep after working out, either because of aches, pains, or restless legs, the following tips will help: Do not workout out no less than three hours before bedtime Do not consume caffeine during and after your workout. Rather, if you must consume caffeine, do it before your exercise (around 3 hours before) Drink lots of water before, during, and after your exercise. The U.S National Academies of Science, Engineering, and Medicine[x]

recommends that men take 3.7 liters of water every day and women take 2.7 liters of water per day. Take a hot shower/bath before you sleep If possible, cool your bedroom to 15 to 20 degrees Celsius

Injuries Even without exercising, injuries are a legitimate concern for seniors. Truth be told, you might get some injuries while exercising but let this not be the reason to quit. For example, sudden muscle aches or twisted ankles are incredibly frustrating, and such experiences can be a setback to your fitness goals. The following are some common exercise injuries that you might suffer and ways to recover so that you go back to working out: Strains and springs As I mentioned earlier, sprains and springs are common fitness and workout injuries. Although they have similar symptoms, strains affect tendons and muscles while sprains affect ligaments. To combat these issues, warm up and stretch before you begin your workout session. Also, do not suddenly jump into a new exercise routine until your body is ready. In simple terms, be patient and add routines until your body adjusts. To recover: Put some ice on the injury to reduce the swelling. Depending on your medical condition, inquire if you can take an overthe-counter pain reliever. Compress the area with an elastic bandage.

Elevate the injured muscle or joint and give it rest until it recovers.

Please note: If you cannot walk or move muscles for a few minutes without significant pain or if you get too numb, or if you cannot move your joints, please see a doctor. Bruises Bruises occur when a blunt object strikes the skin and breaks blood vessels below the surface, causing discoloration. Different people experience different severities of bruising; however, research[xi] shows that female seniors tend to bruise more easily. To recover from bruises attained during working out, address them depending on the severity of the bruise. Some bruises cause little pain and will not prevent you from continuing your workout. If you get sore bruises, you can ice them, rest, or use over-the-counter pain relievers (remember to consult your doctor, especially if you are already under medication). If you get bruises that show up without cause, or if you get weird largely or excessive painful bruises, please see a doctor. Also, if you are under medication, talk to your doctor about possible medications that might increase your risk of bruising. Medications that might cause bruises include: Blood thinners – these medications help prevent blood clots Cancer medications Non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen Steroids such as prednisone Tendonitis

Tendonitis is the inflammation and soreness of tendons (tissues that attach muscles to bone). These tissues are all over the body, but the areas most affected during exercise are the shoulders, wrists, and elbows. It is essential to note that tendinitis can be a symptom of working too hard or too long. However, tendonitis is also caused by using unfavorable techniques when exercising or performing sets that the body is not accustomed to. Professionals recommend that you do not overexert yourself, especially if the exercises we will cover are new to you. Since this book will give a step-bystep guide on how to do those exercises, ensure that you follow each step carefully to avoid making any sudden motions that may overexert your body. However, if you get tendinitis, you can recover easily and comfortably through The RICE (Rice, Ice, Compression, and Elevation) treatment. This treatment involves resting the affected part, applying rice, compressing the affected area with an elastic bandage, and keeping it elevated. Kindly note that this treatment is most effective when treating soft tissue injuries. Also, not all healthcare professionals support this form of treatment. A study done in 2016[xii] shows that deliberate, guided movements such as conditioning, stretching, and massage can be more helpful than opting for the RICE treatment. Also, note that while recovering, you can continue exercising as long as you do not aggravate your injury further.

Motivation As you get older, you can experience a decline in physical and mental health. This may trigger depression, making it hard for older adults to stay active and motivated. In addition, as we have already discussed, injuries, discomfort, and pain may make you feel demotivated.

So, as you begin working out, consider the following as they will help motivate you to keep going: Make working out social If you start working out alone and find it hard to keep up with the routine, try doing it with a spouse, family, or friend. Exercising with a partner might help you stay accountable because knowing that your partner is counting on you to keep the fire going will help give you a boost that will keep you going. The COVID 19 pandemic opened a way that you can still work out at home but stream it live with your partner, allowing you to remain accountable. If you are social enough to be on social media, you can make commitments to your workout by posting your fitness goals. You can also record your workouts and post them. This presents an opportunity for you to track your progress – you may even inspire family and friends to follow in your footsteps. Set attainable goals If you are a beginner to upper body workouts, going from no exercise to working out for 30 minutes every day will be overwhelming. It is therefore essential to create small and realistic goals for yourself. Many fitness and medical bodies, such as the Center for Disease Control Prevention,[xiii] recommend that you focus on having moderate aerobic exercises every week. Dedicate about 2 ½ hours to this i.e., about 30 minutes of exercise on most days of the week. In addition, from the exercises we will discuss in subsequent chapters of this book, you can decide on getting one hour and fifteen minutes of vigorous exercise each week and 2 days of strength training each week. The main focus should be starting small, maybe by doing ten minutes every

day and then increasing it to fifteen minutes after a few weeks. This allows your body to grow stronger without necessarily over-exerting yourself. Track your progress As a senior, all the complications that come with old age might make you lose track of where you are and where you would like to be in matters of fitness. You see, tracking your progress will: Boost accountability to yourself and your fitness goals Make it easier to reach and surpass your fitness goals Make it easier for you to make any fitness modifications. For example, if you get an injury while working out, you can make modifications such as limiting the total workout intensity instead of completely giving up. Motivate and reinforce your original preset goals – optimizing your health Help you drive the focus and direction of your workout program The following are the best ways you can use to track your upper body workout progress: Keep a workout journal Keeping a journal is one of the simplest and arguably most effective ways to track the intensity of the workout you did in previous workouts. Through this, you will know if you are getting fitter. Also, keeping a journal will help you switch up your strength training programs. This will keep your muscles proportionally worked, thus improving your upper body in a way that your body will not be overexerted.

Check your body composition As you continue working your upper body, muscles might get built and fat burned. This means that your body fat percentage will reduce. What is essential to have in mind as you train is, if you lose a pound of fat but gain a pound of muscle, you will notice that your weight will remain the same. The difference? You will be fitter. There are several main ways you can use to measure your body fat at home. Kindly remember that male seniors need around 2,000 calories, while female seniors require between 1,600 to 2,000 calories per day (we will discuss more on the diet you should adopt to complement your workouts in subsequent chapters).

Take a front and side picture This is one of the easiest methods you can do at home. All you need to do is stand or sit in front of a mirror while wearing a bathing suit or innerwear, then take a picture (side after side) with your cell phone. After you take the picture, save it and take another after a week (although I prefer taking the pictures after a month because the changes will be seen better). Take your body measurements Buy a tape measure from a craft store near you and follow the following steps (the trick will be to ensure that you measure the same body part each week. Personally, I measure using the freckles on my arms. Using this strategy makes it easier for me to know exactly where to measure after a month. The basic concept is to take the circumference at each upper body spot and note them down: Neck Shoulders (both arms down at the side of the body, starting at the widest point from shoulder to shoulder). Chest (to measure efficiently, lift your arms up and measure, then measure the area just above the nipple, and last lower your arms and measure once more). Biceps (both right and left) With the basics of Upper Body Workouts discussed and with you knowing how to overcome any barriers you might face while working out, let us now discuss the different types of upper body workouts.

Types of Upper Body Workouts

Chapter 4: Back Workouts As you age, you can suffer from many complications such as rheumatoid arthritis, age-related muscle loss, unhealthy sitting patterns, and osteoarthritis, among others. To address these and more back problems, you need back workouts. The back workouts we will discuss in this chapter will help add muscle to your upper body, thus making your back healthier while also assisting the body in combating various health complications. There are several types of back workouts. They include:

Back Workouts: Types Depending on how comfortable you get, choose from the following variation: 1. Wall Sit/Curl Combo Workout

To do this form of wall sit, do the following: Lean against a wall or tree and sit against it in a squat position. Next, hold that 'seated' position and use the weights or band to

complete the curls. Do three sets of ten repetitions. When you complete the ten repetitions, rest briefly, then go for another set.

2. Weighted Wall Sit/Tilt Workout

To do this, do the following: First, stand with your back against a wall or a tree while holding dumbbells. Ensure that the feet are shoulder-width apart. Next, slide your back down the wall while, at the same time, ensuring that your core is engaged in a squat position. You can bend at the hips and knees and keep the dumbbells at your

sides while the arms stay straight, or you can put the dumbbells on your thighs and put your arms straight. Do three sets of ten repetitions. So, when you complete the ten repetitions, rest briefly, then go for another set.

3. Wall Sit Lat Raise Workout

To do the wall sit lat raise workout, do the following: First, while leaning back with the feet shoulder-width apart, hold the dumbbells to your sides (ensure the palms are facing your body and the elbows are slightly bent). Next, exhale and slide down while your back is against the wall until the arms are at level with your shoulders. Hold the position for a second or two, inhale, and slide up.

Do three sets of ten repetitions. When you complete the ten repetitions, rest briefly, then go for another set. One of the main factors to consider is the weight of the dumbbells. Most seniors can start the workout with a maximum of seven and a half pounds for the upper body; from there, you can increase depending on what is comfortable to you.

Things to consider about wall sits workouts There are a few things you should know about wall sits: Consider placing an exercise ball between your back and the wall. You will find it more comfortable. Do not slide down the wall too much. Consider sliding down to 45 degrees at the hips rather than doing a 90-angle slide.

As we discussed earlier, the trick is not to overexert yourself, and one of the ways to do that with wall sits is to hold the position for a shorter amount of time and then increase your hold time as your body gets accustomed to the exercise. Start with five to ten seconds and increase the time as you go on. 4. Power Walking Workout

Power walking entails jogging quickly while using rigorous arm swings. Ensure that while you walk, you swing your arm to 90 degrees and do a heelto-toe foot landing for the feet. This will build cardiovascular endurance and body strength. To get the right idea about the heel-to-toe foot landing, look at the following illustration:

For this workout, walk for about 60 minutes straight (for beginners, start with 30 minutes) for 5 days. 5. Brisk Walking Workout

To brisk walk, keep the following in mind: First, warm up by walking slowly Next, increase your speed to a brisk walk Finally, cool down by slowing your pace Keep in mind that your foot's heel should touch the ground first and then roll

your weight forward. Also, ensure your toes are pointed forward.

For speed, we will use this table from a study published in 2011[xiv]. Average Walking Speed by Age and Sex Age

Miles Per Hour for Miles Per Hour for Females Males

60 - 69

2.77

3.0

70 - 79

2.53

2.82

80 - 89

2.1

2.17

Last but not least, as you walk: Refrain from leaning forward or backward Keep the abdominal muscles as firm as possible but do not overtighten them Do not hold your breath as you walk Your eyes should be kept forward Your jaw should remain relaxed to avoid putting tension on your neck

You can shrug your shoulders once and let them fall and relax Do not arch your back Put your head up so that the chin is parallel to the ground. This will reduce the strain on the neck and the back. Keep your head at a stagnant level. All the motion should be shoulder downwards. 6. Bent-Over Row Resistance Band Workout

To do this exercise, follow the steps below: First, sit or stand Next, step on your resistance band and grip the handles As you bend, ensure that your torso is bent forward until the upper body is parallel to the floor. Also, the arms should be positioned toward the floor. Next, exhale and pull the handles upward (do the pulling in slowmotion)

Next, exhale and slowly release the bands back to the original position Repeat these steps ten to fifteen times

7. Lateral Raise Resistance Band Workout

To do the lateral raise resistance band workout, follow the steps below: First, sit or stand Next, step on the middle of the resistance bands with both feet. Ensure that your feet are flat on the floor Next, grip both handles of the resistance band and raise them to the side. Ensure you raise your arms to the height of your shoulder. After around four seconds, slowly lower them to the starting position. Repeat this workout ten to fifteen times.

8. Banded Rows Workouts

For this workout, get a resistance band. Resistance bands such as the ones below:

With your resistance band in hand, do this: First, attach the middle part of your resistance band to a firm object such as your feet, doorknob, or around your waist weight. Next, hold the edges of the resistance bands and bend the elbows to 90 degrees. Push backward until there is tension on the resistance band. Next, pull the elbows straight back while at the same time squeezing the shoulders together. Hold this position for 2-3 seconds, then return to your starting position.

Repeat this process ten times. You can work three sets per row.

9. Cat and Camel Back Workout

To do this exercise: First, get on all fours. You can lay a yoga mat or any soft material (you can do it on the bed too!) Next, put your knees a few inches apart and your hands shoulder-width apart. Ensure that the fingers are facing forward. Next, arch your back then lift your head. Try as much as possible to look up. If you feel any discomfort, stoop. Repeat these steps ten times and ensure to breathe in when arching your back and breath out when you curve your back up.

10.

Bridging Exercises

For this workout: First, start by lying down. You can place a yoga mat. Next, bend your knees and place your arms at the sides. Ensure that your feet are flat on the floor. Slowly raise your bottom from the floor. Your back should be raised until the spine is no longer on the floor. Next, tighten your butt for a few seconds, then lower your body down to the mat. Repeat this exercise ten times 11.

Thoracic Extension Exercises

To do this exercise, follow the steps below:

First, lie on your stomach while your arms rest straight on the floor beside you. Next, tuck the chin towards the neck, as shown in the picture above, then slowly lift your head plus upper back from the floor. Remember to keep the chest pressed to the floor. Remain like this for approximately ten seconds, then go back to the original position. Repeat this exercise ten times. 12.

Landmine Row Workout

To do this exercise, follow the steps below: First, place your bar next to your side. Next, bend your hips and hold the bar with either one hand or both hands. Next, lift your weight. This will elongate your spine and engage the core. Ensure to maintain a slight bend in your knees. After 30 seconds, lower the bar, then do the opposite if you did this exercise with one hand.

Chapter 5: Upper Arm Workouts Arm exercises are crucial for seniors because they strengthen the upper arms and back and improve the ability to do heavier tasks, such as weeding and lifting some weights.

Arm Workouts for Seniors: Examples 13.

Upright Rows Workouts

The major aim of these moves is to strengthen your back and upper arms. In addition, upright rows will improve your ability to do heavier tasks. Please note that when performing upright rows, always stand up (this will prevent your laps from being hit when lowering weights). In addition, performing this workout when standing will give you more freedom of movement and a better range of motion. To do this exercise, try the following steps: First, with your weights in your hand, stand and put them in front of your hips. Remember, your feet should be shoulder-width apart.

Next, lift your weights towards your chin. Ensure that the elbows are bent. Once the weights are up, return to the starting position and redo the exercise ten times.

While doing the exercise, always remember to inhale during the upwards movement and exhale during the downward movement. Refrain from arching your back while doing the exercise. Once you get accustomed to the workout, you can take it a notch higher by standing on one foot in front of the other and using an elastic band. Again, once you get accustomed to that, you can go higher by moving to a heavier weight (this is recommended after you comfortably perform more than 20 repetitions).

14.

Bicep Curls

Bicep curls are efficient in strengthening the bicep muscle. Specifically, bicep curls work the biceps situated at the front part of your upper and lower arm, that is, the brachioradialis and the brachialis,[xv] as confirmed by a study done in 2018. You see, even as a senior, you need a strong elbow flexor to lift things such as grocery bags, laundry, or your grandchild, so to ensure that you do all these and more, do bicep curls. With this in mind, the following are the steps needed for you to do a complete bicep curl: First, hold the weight in your hand and start with the shoulders being straight and the palms inward.

Next, bend the elbows towards your shoulder. Once up, return to the original position and repeat the exercise ten times.

While doing the exercise, inhale during the upward movement and exhale during the downward movement. Always keep your shoulders back and ensure that your arm is fully straightened and bent. As your arm comes up, breathe; as it goes down, breathe out. You can try this exercise while standing up too. All you need is to switch to an elastic band. This will give you a stronger pull. 15.

Overhead Elbow Extension Workout

The overhead elbow extension workout aims to add strength to the upper arm and shoulder. Specifically, this workout will deal with the muscles located at

the back of your upper arm, the medial, lateral, and the long head of the triceps brachii). After doing this exercise for some weeks, you should be able to reach for items easily. Before you begin this exercise, kindly note that it can be somewhat fatiguing, so begin with a lighter weight. This will help avoid too much strain on your shoulder muscles. The following are the steps you should follow: Hold the weight in your hand(s) and position the hands overhead.

Next, after your arms are aimed at the ceiling, return to the original position and repeat this ten times, approximately.

Keep in mind that you should breathe in as you move upward and out out during the downward movement. Also, refrain from holding your breath, ensure that your arm is supported at the elbow, and use a chair with good back support if you feel strained (mostly in the back area).

16.

Triceps Kickbacks

You can get challenges waking up from seats, chairs, or beds. This is due to weakness in the upper arms. Triceps kickbacks give more power when using armrests, so activities such as holding groceries, sweeping floors, lifting your grandchildren, and opening doors become easier. Please note that as you do this exercise, keep your elbows high, especially during the backward movement. Using this strategy ensures that your triceps receives optimal training by keeping your shoulders still. To do this exercise, follow the steps below: First, while sitting, lean over your knee. If you are standing, lean over your table or chair and hold the weight in your hand.

Next, straighten your elbow while ensuring that you do not overexert yourself. Return to the original position and repeat ten times.

Remember to breathe in when going forward and breathe out when going backward. Also, while doing this workout, your body position should be maintained by keeping your arms and elbows stationary. Last but not least, do not move fast – slow to moderate speed will produce the intended results. 17.

Bicep Curl Resistance Band Workout

To do bicep curls resistance band workouts, follow the steps below: First, stand or sit. Next, step in the middle of your resistance bands. Ensure that both feet are flat and on the floor.

Next, grip both ends of the resistance bands with your hands and raise them to your chest’s stature in front of you; then, after about three to four seconds, lower your hands slowly to the starting position. Repeat this workout ten to fifteen times. 18.

Isolated Triceps Extension Workouts

To do this exercise, follow the steps below: First, get a dumbbell Next, while sitting comfortably on a chair, put your hips as back as possible. Make sure you push your back to the chair as much as possible. Next, stick your chest out. Ensure that abs are tight. Keep both your elbows high, and one hand lowered behind your head. The elbows should be in front of your body. Use your other hand to brace the arm under the elbow. Keep the hand in this position without putting too much pressure on it. Next, raise the arm holding a dumbbell over your head. Ensure that this arm is fully extended. Next, lower your forearm back to the starting position and do the same

for the other arms.

19.

Shoulder Press Lying Down Workout

This exercise helps build the upper body and strengthens the back and the arms. Here is how to do the workout: First, choose a comfortable place to lie down: either the bed or floor Next, ensure that your head, torso, and buttock are flat on the surface Next, take up weights and hold them with the elbows bent in at a 90degree angle

Next, lift your arms up (the elbows should be pointed out)

Return to the initial point and repeat the workout 10 times Remember to mind your breathing – breathe in while going up and breathe out while going down. Also, do not hold your breath, do not grip the weights too tightly (light to medium pressure will work just fine), keep your forearms in a parallel position, and while you pull up the weights, ensure that they are extended fully. 20.

Seated Chest Press Workouts

To do this exercise, follow the steps below: First, get your resistance band. Next, place the resistance band behind the back of the chair just under where the shoulder blades should be. Ensure to keep it firm because moving it during the workout will result in injury, or the workout might target the wrong muscle groups.

Next, sit back in the chair and keep both palms down, elbows bent and parallel to your shoulders. Ensure that your back is firm against your chair, your abs are tight, and your hands are positioned outside your shoulder width. Next, push the band forward until your arms are fully stretched out in front of your body. Be keen that your hands do not touch each other. Finally, return back to your original position. The return speed should be slow. 21.

Chair Dip Workouts

To do this exercise, follow the steps below: First, get a chair and sit on it while your arms are at your side, your feet level on the floor, and hips apart. Next, position the hands so that the palms are down beside the hips. Remember to grip the front of the chair seat with your fingers. Next, move your torso forward off the chair while your arms are extended. During this time, the buttocks ought to be hovering over the floor as the knees are bent slightly. Also, your heels should touch the floor a few inches in front of the knees.

Lower your body slowly while hinging at the elbows until they each reach a 90-degree angle. Next, breath out while pushing up. Repeat this exercise ten times. 22.

Finger Marching Workout

To do this workout, follow the steps below: First, sit on a chair. Next, keep your back straight. Next, have your hands in front, as though resting on an invisible wall. Finally, 'walk' your fingers up and down the 'wall.' 23.

Diver Bomber Pushup Workout

To do this exercise, follow the steps below: First, get into a pushup position. Next, push your hands to the floor. This will drive your weight back so that your hips rise into the air. Ensure that your back is straight and the head behind the ears. Next, lower your body in an arcing motion. This means your chest will be scooped downwards to the point that it almost scrapes the floor. Lastly, continue moving forward as your press your body –the torso will be vertical and the legs straight. Repeat this ten times.

Chapter 6: Chin and Neck Workouts As we age, the upper back and neck muscles become weaker. This makes the head sag, and the spine gets extra stressed, leading to neck pain. If you strengthen these muscles, your body posture will improve, and your head will move closer to the right position (the ears will be positioned perfectly over the shoulders). To know if your neck is severely affected, look out for the following symptoms. If you do not have these symptoms, do more of these workouts to prevent the following symptoms: Being numb or having decreased sensation around the neck or upper back area Getting spasms or burning, sharp, or aching pains around the neck or upper back area Getting tingling needle and pin sensations Experiencing muscle weakness around the neck or upper body area Please note that these problems do get worse when you are sleeping. Chin tuck workouts are the best workouts for the chin because they will help address the following illnesses and challenges: Diabetes – this is because people with this condition mostly suffer from nerve compression Obesity – excess weight catapults pressure on the nerves Bone spurs –trauma or any condition that leads to thickening of bones may lead to illnesses such as osteoarthritis, which can lead to bone spurs (bone spurs are smooth but hard bumps from extra bone that forms on the ends of bones). Due to the bumps being formed, nerves

might end up being 'pinched.' Prolonged bed rest – lying down for a long time may lead to the risk of compressing your nerves In addition, chin tucks are quite effective for reducing neck pain and posture. A study titled "the effect of manual therapy and stabilizing exercises on forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study"[xvi] done in 2019 revealed that stabilizing exercises (chin tucks can be deemed as such) are efficient in reducing neck pain and improving posture and function in patients if done correctly. Another study done in 2019[xvii] confirmed that combining resistance training with chin tucks reduces aspiration and improves dietary capabilities in patients suffering from post-stroke dysphagia. There are several types of chin tucks. They include:

Chin Tucks 24.

Supine Chin Tuck Workout

To do this workout, follow the steps below: First, lie on your back. Do not use a pillow to rest your head, but if it

becomes too uncomfortable, you can use the thinnest pillow available. Next, allow your muscles to relax and bring your ears to a position that lines with the shoulders. Next, tuck your chin backward. To ensure that your chin is tucked properly, place two fingers on your chin. If you are not sure how to tuck your chin, look at the image below:

Wait until you feel a 'stretch' along your muscles, then stop. Next, hold for around 2 seconds, then relax. Repeat these steps ten times, then finish your workout session. 25.

Seated Chin Tuck Workout

The following are the steps you should follow: First, sit and place your back on a firm surface. Next, bring your ears in line with your shoulders as the picture above shows. Ensure that your head is relaxed as much as possible. Next, nod your head downwards. This will flatten your back. Hold that position for around ten seconds, then relax. Repeat this exercise ten more times. 26.

Neck Isometrics

To do this exercise, follow the steps below: First, sit up straight and place one palm against your head. Make sure that your ears are in line with the shoulders. Next, press against your forehead. Be careful while doing this because your neck muscles should be contracted to keep the head from moving. Hold this position for around ten seconds, then relax. Repeat this three times.

Next, place your palm against the back of your head. Next, push your head forward. This will tighten your neck muscles. Hold this position for around ten seconds, relax and repeat three times. Next, place your palm above the right ear and push the head to the left. As you do this, remember to prevent the head from moving so that the muscles on the right side of your neck can tighten as required. Hold this position for around ten seconds and then repeat three times.

Do the same steps we have covered on the left side. The following workouts will complement the chin tucks we have just discussed: 27.

The Deep Neck Flexor Strengthening Workout

To do this exercise, follow the steps below:

First, lie on your back, preferably on a flat, firm surface. Bring your ears to line with your shoulders. Ensure that your head is relaxed as much as possible. Next, nod your head. This will flatten the back of the neck. Hold the position for around ten seconds, then relax. Repeat this workout ten minutes.

28.

Neck Flexion Workout

To do this exercise, follow the steps below: First, rest your arms alongside your body. Try to be as firm as possible. Next, draw the shoulder blades back and down. Next, draw the chin towards the chest and hold for around 30 seconds. Repeat this exercise four more times. 29.

Bed Hangs Workouts

To do this exercise, follow the steps below: First, lie horizontally across your bed with your upper back and shoulder close to the bed's edge as much as possible. Ensure that your head is stretched along the side of the bed. Next, stretch out your arms and heads, or you can use them to support your body by placing them alongside your body. Maintain this position for about 30 seconds. When releasing, tuck your chin into the chest and shift your back onto the bed using your arms. Repeat this exercise around three times. 30.

Neck Rotation Workout

To do this exercise, follow the steps below: First, rotate your neck to the left and look over your shoulder Next, hold this position for approximately thirty seconds and do the same to the opposite sides Do this exercise for both sides around 4 times

31.

Ear-to-shoulder stretch

To do this exercise, follow the steps below: First, start by seating or standing with the arms alongside the body Draw your shoulder blades back and down. This will engage the abdominal muscles and supports a straight spine. Hold this position for approximately ten seconds and do the same to the other side. 32.

Scalene Workout

To do this exercise, follow the steps below: Start by interlacing your fingers at the base of your spine.

Next, lower the left shoulder and tilt the head. Make sure to tilt as far as you can. Hold this position for thirty seconds and return to your starting position. Next, do the same to the other side. Do this exercise three times for each side. 33.

Towel Neck Flexion Workout

To do this exercise, follow the steps below: You can do this exercise seated or upright. First, place a towel around your head and hold both ends of the towel together in your hands. Finally, pull the towel with your hand to the point that your head and neck resist the movement. Hold this position for around 30 seconds, depending on your tension.

34.

Neck Range of Motion Workout

To do this exercise, follow the steps below: First, sit comfortably. Your feet should be flat on the floor, shoulders down, and back straight. Next, bend your neck forward so it seems to lie on your chest. Hold this position for 2 seconds. Next, extend the neck upwards so that it seems you are looking up at your ceiling. Hold this position for 2 seconds. Next, rotate your neck in a way that you look over your shoulders. Hold this position for around 2 seconds, then do the same to the other side. Next, tilt your head so that your ear is brought towards the shoulder. Hold this position for 2 seconds and repeat the same to the other side. Repeat all these movements approximately ten times. Ensure to move gently and slowly. Also, move as far as you comfortably can. This is because none of these movements should cause discomfort or pain.

Chapter 7: Chest Workouts Chest exercises are essential for seniors because they aid in mobility and flexibility. These exercises will give your chest good rib mobility, improving your breathing. The following are some Chest Exercises you can do: 35.

Chest Pull Resistance Band Workouts

To do this workout, follow the steps below: First, sit on a firm chair. Ensure that your back is straight. Next, while grasping both ends of the resistance band, exhale and pull as you bring the band closer to the chest. Try as much as possible to straighten your arms. Remember that this position should be done with the band in front of the chest and elbows bent. Next, inhale and release. Finally, return to the initial position and do the workout ten to fifteen times. One point worth noting is that this exercise can be done while standing

or seated.

36.

Chest Press Resistance Band Workouts

To do chest press resistance band workouts, follow the below steps: First, choose your starting position: you can sit or stand. Next, if you are sitting, place the band behind your shoulders. If you are standing, fix the band to the wall. Next, extend both arms in front of your chest. After approximately four seconds, return to your starting position. Repeat this workout ten to fifteen times. 37.

Incline Push-Up Workout

To do this exercise, follow the steps below: First, start with hands on the wall and walk your feet in a way that your body makes roughly a 45-degree angle with the floor. Next, keep the spine neutral, body straight, and chest lowered to the surface you are leaning against. Maintain the position for 30 seconds, return to the starting point. To do this exercise, ensure that the resistance is light enough, up to 20 repetitions but if you want to make it easier, move closer to your hands. Step far from the wall if you try to make it harder. Cable Crossover Workouts

You will require a resistance band or a cable machine

To do this exercise, follow the below steps: Start by standing away from your resistance band (it should be anchored). Your weight should be moderate for starters, then add as you get accustomed to the exercise. Next, grasp the bands and step forward with one foot. Ensure that enough tension is kept, so the bands go right in front of your chest. Next, contract your chest muscles as you bring the bands down to your belly button. Hold this position for thirty seconds, then repeat the exercise 12 times. Do three sets first.

Resistance Band Pullover

You will require a resistance band here. To do this exercise, follow the steps below: Start by anchoring your band to something firm. Then lie on your back with your head towards the anchored point. Next, grasp the band in an overhead position and keep your thumbs pointing to the sky. Also, ensure that your palms are facing away from each other. Next, keep the elbows straight and pull the band towards the hips. Hold this position for thirty seconds and slowly return to the original position. Start with 3 sets of 12 repetitions.

38.

Back Arm Chest Stretch

Please note that this workout focuses on the chest and the arms. To do this workout, follow the steps below: First, stand firmly on two feet. Slightly part your feet. Next, interlace your fingers behind you. Ensure that the arms are as straight as they can be. Next, pull your arms away from the body and towards the ceiling as gently as possible. Relax for five seconds and repeat this exercise ten more times.

Chapter 8: Shoulder Workouts As we age, our shoulder range motions also get affected. The decrease is severe because studies[xviii] show that the range of motion decreases by approximately 6 degrees every decade in men and women aged 55 to 86. Other problems you may face include: Rotator cuff tendinitis or impingement Seniors with this problem always experience pain when reaching overhead, such as when putting on a sweater or placing dishes in cabinets. In addition, you may have pain sleeping on the painful side. Rotator Cuff Tear If you have a rotator cuff tear, you can experience weakness to the point you have problems lifting small weights that are mostly above 2lbs. Osteoarthritis With this condition, you feel pain and grinding when lifting objects. You may have strength, but the pain felt tends to be immeasurable. These are some of the problems that shoulder workouts can address. Let us look at the different types of shoulder workouts you need:

39.

Corner stretch workouts

To do this exercise correctly, follow the steps below: First, face a corner and stand with your feet apart. Next, place your arms on each wall. Ensure that your elbows are at shoulder height. Next, shift your weight over your legs until you feel a stretch around your chest and shoulder area. Hold for 20 to 30 seconds, relax, then repeat three times. You can perform this exercise with the elbows being slightly higher than your shoulders, then followed by elbows slightly below the height of your shoulders. This will target different parts of these muscles. 40.

Side Shoulder Raise Workouts

Activities such as putting on an overcoat, washing hair, or opening a jar of your favorite snacks can be difficult because of pain. But with the side

shoulder raise, these problems can be eliminated. Side shoulder raise workouts help strengthen and stretch upper arms and do the same for your chest muscles. By the end of this workout (of course, after a few weeks), you will notice your arms being more flexible, and the range of motion will gift you with more functional arms and hands! To do this workout, follow the steps below: First, hold your weight while your arm is placed on one side. Remember to keep the elbows straight and the palms forward.

Next, raise the arm holding the weight. Return the hand down and repeat this workout ten times, then do the same for the other hand.

Remember to exhale when you lift and exhale when you bring your hand down. 41.

Diagonal Shoulder Raise (Outward)

To do the diagonal shoulder raise (outward) workout, follow the steps below: Please note that you can choose to sit or stand while doing this workout. After choosing the position to use, hold the weight in your hand and cross it over to the opposite side. Ensure that your palm is facing inward.

Next, take your arm up and across your body. Once at this position, bring it down to the original position and repeat this around ten times.

Remember to inhale during the upward movement and to exhale during the downward movement. Please do not stop the breathing patterns. Also, maintain the posture of your upper body, and do not use weights that are more than two pounds if you are suffering from any shoulder complications. I prefer you start doing this exercise while seated. When this becomes easy, switch to doing it while standing. This will boost your balance. If you do it while standing, remember to use your hand to follow the eyes. Also, during movement, twist your upper body at the hips. This will strengthen and stretch your back.

42.

Scapular Squeeze Workouts

To do this exercise, follow the steps below: First, sit up on a flat and firm surface. Next, place your hands on the thighs. Next, squeeze the shoulder blades (the ones pointed with red arrows in the picture above) together. Then squeeze the shoulder blades downwards. Lastly, hold this position for three to five seconds, then relax. Repeat this workout 10 times. 43.

Walk Swinging Arms Workout

Please note that this exercise focuses on muscles in your arms and shoulders. To do this exercise, follow the steps below:

First, put your hands at your sides. Ensure that your shoulders are relaxed. Next, keep your elbows straight and allow the arms to swing as you walk. You can also pump the opposite arm forwards. This means that you will be using your arms and legs strongly and deliberately. Do this exercise for thirty to one hour each day.

44.

Shoulder Rolls Workout

To do this exercise, follow the steps below: First, either while standing or seated, make your back straight and the head evenly balanced, looking forward. Also, relax the shoulders. Next, lift the shoulders and move them forwards, down, backward, and finally to the starting position. Finally, repeat this workout by moving the shoulders backward. 45.

Landmine Half-Kneeling Press

A barbell is required for this workout. Remember to keep it light initially. To do this workout, follow the steps below: First, kneel with one of your knees forward.

Next, depending on the bent knee, use your hand to hold the barbell in front of your chest as you can see above. Next, press the barbell straight up until your arm is fully extended. Hold this position for 5 seconds. Finally, lower the weight down to the original position. Follow the same procedure to the opposite side. 46.

Landmine single-arm press Workout

To do this exercise, follow the steps below: First, stand with your left leg forward in a spilt stance. Next, press your weight into your back leg. Next, using your right hand, hold the bar in front of the chest. Shift your weight onto your foot as you press up. Hold this position for 5 seconds. Next, press your weight onto your back as you lower the bar to the original position. Do this hand in hand as you rotate your upper body to the right side to stretch your chest.

Do the same to the opposite side.

Chapter 9: Abdomen Exercises One of the main reasons over 2.8 million seniors are injured because of falls is that the area of the body responsible for maintaining balance and stability is neglected. You see, strengthening the core will prevent falls which, according to CDC statistics[xix], is one of the leading causes of death worldwide. So, in simple terms, if you strengthen your core/abdomen, you will basically strengthen your ability to do almost every type of movement! With this in mind, let us look at some of the different abdomen workouts you can do:

Abdomen Workouts: Types 47.

Abdomen Bracing Workout

To do this exercise, follow the steps below: First, lie down or stand up. Next, draw in your belly button inwards while lightly contracting your abdomen, and hold this position for as long as you feel comfortable.

Practice this exercise several times a day. But please be keen to breathe!

48.

Wood Chops Exercise

For this exercise, find dumbbells weighing 7.5 to 15 pounds or even less, depending on what you are most comfortable with. To do this exercise, follow the steps below: First, start by putting your feet apart at shoulder width and clasp both hands in front of you. Next, after clasping the dumbbells in your arms, pull the arms up to one side of the head. Next, squat down as you swing/chop your arms diagonally down towards opposite sides of the body, as shown in the picture above. Repeat this exercise ten times each day.

49.

Superman Workout

To do this exercise, follow the steps below: Start by lying face-down on the floor. You can use a mat or blanket for cushioning. Next, stretch your arms out and lift one arm with your head and opposite leg. Lower and repeat the above steps on each side five times. 50.

Dead bug Workout

To do this exercise, follow the steps below: First, place a mat on the floor.

Next, lie flat on your back and raise your legs to 90 degrees. Your arms should reach straight up towards the ceiling. While keeping the abdomen area firm, slowly lower your foot towards the floor. Ensure to maintain the bend in your knee. Next, return your left to the original position and repeat the same steps to the other leg. Last but not least, repeat 5 to 10 times on each leg. Do not forget to breathe. 51.

Bird Dog Exercise

To do this exercise, follow the steps below: Start by going down on your knees on the floor. To avoid getting hurt or being uncomfortable, use a yoga mat. Next, place your palms directly under the shoulders and knees. Ensure that both are under your hips. Next, extend your right arm out in front of you. At the same time, extend your left leg out behind you. Last but not least, hold your breath for a few minutes, then repeat the same on the opposite side ten times.

52.

Modified Plank Workout

If your knees are sensitive, you can use pillows or towels. To do this exercise, follow the steps below: First, start by going down on the floor on your hands and knees Walk out your hands and lower onto your elbows. Ensure that the hands are a few inches apart. Next, draw your belly button inwards and hold for as long as you can (preferably for 1 minute). Repeat this exercise ten times. 53.

Knee Tap Plank Workout

First, get into a plank position. Your elbows should be stacked under the shoulders. Next, lower your knees until they kiss the ground slowly, then return

to the plank position. Once your lower your knees, hold that position for 30 to 60 seconds. Repeat this exercise five times 54.

Leg Lower Workout

To do this exercise, follow the steps below: First, lie on your back with your arms on the mat. Your butt and palms should be down and legs raised to a 90-degree angle from the floor. Next, lower your legs as far down as possible. Remember to keep your back down. Hold this position for 60 seconds, then return to the original position. Repeat this exercise 30 times. 55.

Side Plank Workout

To do this exercise, follow the steps below: First, lie on your side with the right forearm flat on the floor. The elbows should be under your shoulders, and the legs extended. Your body should be in a straight line from head to feet. Hold this position for 30 seconds and repeat the same on the other side. Repeat this exercise ten times. 56.

Bear Crawl Workout

To do this exercise, follow the steps below: First, get into a bear plank but ensure that the shoulders are over your wrists and the knees are under your hips. Next, hover a few inches off the floor. Next, slowly step opposite hand and foot forward, repeating with the other hand and foot for four steps in total. Once done with moving forward, reverse the movement and step backward. Repeat this exercise ten times. 57.

Stir the pot Workout

To do this exercise, follow the steps below: First, start by kneeling in a plank position with your forearms on the stability ball. Your body should be straight from the head to knees. Next, using your forearms, move the stability ball around in a full circle. Do this exercise in a clockwise motion for five minutes, then shift the motion to anticlockwise.

Chapter 10: Workouts and Diet: Nutrients to Complement Upper Body Workouts Working out is vital for an optimized life, and so is nutrition. Ensure that you eat whole, unprocessed foods (whole carbohydrates, lean protein, nuts, seeds, fruits, and vegetables. In addition, ensure to include the following essential nutrients in your diet. The following are some of the nutrients you will need to ingest to help complement the exercises we have discussed so far.

Calcium Calcium will help your bones stay strong to avoid cases of osteoporosis and bone fractures. Therefore, ensure that you have three servings of calcium-rich foods each day. These foods include: Seeds such as sesame, chia, and celery Cheese such as parmesan, cottage, and brie Yogurt (low fat, Greek, and plain yogurt are recommended) Sardines and canned salmon Beans and lentils Almonds Whey protein (this is found in milk, so take more milk) Leafy greens such as cooked collard greens and spinach Rhubarb Fortified foods such as cereals, flour, and cornmeal Amaranth

Edamame and tofu Fortified drinks such as fortified soy milk and fortified orange juice Figs

Fiber Fiber will help prevent constipation, lower the risk of getting heart illnesses, type 2 diabetes, colon cancer, and lower blood cholesterol. If you have not been eating adequate fiber, add it gradually, starting with one meal each day, then ensure you have foods rich in fiber in each meal. The following are foods that are rich in fiber: Cereals such as Kashi, All-Bran, and Raisin Bran Beans (Mature or dried) such as limas, kidney beans, and chickpeas Vegetables such as corn Nuts and seeds Fruits

Protein Protein will help preserve your muscle tissue. Please note that women need 46 grams per day while men need around 56 grams per day. The following are good examples of protein: Fish and seafood Legumes Plant or animal-based protein powder Protein bars Greek yogurt

Chicken Cottage cheese

Healthy fats For your heart to remain healthy, avoid eating saturated fats (these are found in butter, ghee, cakes, biscuits, sausages, fatty cuts of meat, bacon, cheese) and trans fats (these are fats found in microwave popcorn, frozen pizza, refrigerated dough and roll, and stick margarine). Instead, go for polyunsaturated and monounsaturated fats such as: Fish Walnuts Canola oil Peanut Olive Avocados Nuts such as almonds, pecans, and hazelnuts Pumpkin, falx, and sesame seeds

Potassium If you lower your salt intake and add foods with potassium, you will help lower the risk of getting high blood pressure. The following are foods with adequate amounts of potassium: Dried fruits such as apricots and raisins Bananas Avocado

Beet greens Broccoli Tomatoes Oranges Spinach Winter squash Potatoes Lentils and beans Cantaloupe Coconut water Dairy and plant milk Yogurt Cashews and almonds Chicken Salmon Finally, ensure that you take an adequate amount of water, about 2.7 litres a day, and reduce your intake of alcohol. Also, it is advisable to reduce your intake of salt.

Conclusion As this book has proven, exercises are vast and custom for each body part. I believe that working on the upper body is essential for seniors, and I hope the lessons learned from this book will help you optimize your health for years to come. Just make sure you take the necessary precaution to avoid hurting yourself and don't overstrain your body. Otherwise, have fun with the exercises, and good luck!

PS: I’d like your feedback. If you are happy with this book, please leave a review on Amazon. Please leave a review for this book on Amazon by visiting the page below: https://amzn.to/2VMR5qr

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