Fitness Workout for Women

6 Upper Body Strength Exercises for Older Adults from Go4Life

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This 15-minute video features 6 upper body strength exercises designed specifically for adults over age 50. These exercises can be performed at home, at work, at the gym—almost anywhere! You’ll need a small ball such as a tennis ball or racquet ball, two equally weighted objects such as water bottles or weights, resistance bands, a wall or other sturdy upright surface, and a sturdy chair.

In this video, Go4Life fitness instructor Sandy Magrath demonstrates a series of strength exercises that target the upper body. The exercises included in this video are the the hand grip, overhead arm raise, arm curl, wall push-up, and the chair dip. While demonstrating the arm curl, Sandy shows how to perform the arm curl in two styles: with hand weights and resistance bands.

The Go4Life Campaign from the National Institute on Aging focuses on encouraging older adults to make exercise and physical activity a part of their daily life. Use the Go4Life Everyday Exercises to practice the four types of exercise that are important for older adults: strength, balance, flexibility, and endurance:

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This video was developed by the National Institute on Aging (, part of the National Institutes of Health (

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