Now that the weather is back to normal, I hope that you are all moving and exercising far more comfortably. There is nothing worse than feeling too hot and sweaty when trying to stay fit and healthy, especially in the heat.
This week, I want to bring you my five favourite upper body exercises that everyone should be doing. As we get older, we lose strength in our bodies, upper and lower. That loss of strength impacts how you move, how you live and your independence.
Suddenly emptying the dishwasher is hard, lifting the logs or the washing, or taking the food shop out of the car becomes too hard. This is the reason you need to stop letting the old person in; keep the body strong and maintain your independence.
No matter what age you are and regardless of fitness levels, choosing movement will help to keep you strong. Within your day, choose movement, choose to be the person who lifts, pushes and stands.
When it comes to muscle and strength, it is a use it or lose it situation. Choose to use it and you will be choosing independence and longevity.
Adding weight training to your week will help this even more. Use weights like dumbbells or even bottles of water. Doing a specific movement 15 times or using a weight that makes you struggle a little on the last few movements, will force the muscles to get stronger.
That is exactly what you want. So let me show you five movements for your upper body that you can do this week – and every week to help.
What do you need?
Pick some weights, dumbbells, water bottles or anything really. Just make sure they are heavy enough to challenge you on the last two movements. I want you to do each movement 15 times, take a break and then repeat it two more times. Or you can build up to three times as you get stronger.
1. Bicep curl: stand with your feet shoulder width apart, back straight and place the weights down by your side, palms facing out, elbows tucked in by your side. Now, simply curl the weights up to your shoulder and return back down.
2. Front raise: stand with your feet shoulder width apart and back straight. Place the weight by your side, keeping the arms straight; raise your arms up to shoulder level and return back down to your side.
3. Front press: stand with your feet shoulder width apart, arms by your side and bend at the elbows so the weights are facing out in front. Now, simply press the weights out in front and return to the body.
4. Side raise: stand with your feet shoulder width apart and back straight. Place the weight by your side, now raise the weights out to the side and return back down to your waist.
5. Military press: stand with your feet shoulder width apart, back straight and arms by your side. Lift the weights from your hips up to your shoulders and then press them up towards the ceiling, returning them to your shoulders and to your hips.
These exercises are so simple but so effective; they will make such a big difference to how you live. As always with any movement, if you have any concerns regarding the movements, please get some in-person advice. You can also scan the QR code below to see the exercises on video too.
Stay strong to live well. Use it or lose it, and give these exercises a go this week,
Next week: Karl Henry reveals his five favourite lower body exercises.
Scan the QR code below: Karl Henry demonstrates five exercises for upper body strength.
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