Sagging Arm Solution: 5 Walking Exercises for Women 50+
New research confirms what many women experience after 50: losing muscle tone in the arms is common, but not inevitable. A consistent walking routine, combined with targeted exercises, can substantially tighten and strengthen sagging arm muscles, boosting confidence and improving overall health.
As metabolism slows and hormonal changes occur with age,maintaining muscle mass requires a proactive approach. While walking is excellent for cardiovascular health, incorporating specific movements during your walks can directly address arm strength and definition. Firming your arms after 50 requires a blend of smarter training choices and daily habits that support your body’s ability to burn fat and build strength. Your arms respond well to movement that raises your heart rate, challenges your muscles, and stays consistent from week to week.
Here are five walking exercises to tighten sagging arms after 50:
1. Power Walking with Arm pumps: Focus on actively pumping your arms forward and backward, bending at the elbows to 90 degrees. this engages the biceps and triceps, increasing heart rate and caloric burn.
2. Overhead arm Circles: While walking, perform small, controlled circles with your arms, both forward and backward. This works the shoulder muscles, contributing to a more toned upper arm appearance.
3. Bicep Curls with Light Weights: Carry light dumbbells (1-3 pounds) and perform bicep curls as you walk. Maintain good posture and focus on squeezing the biceps with each repetition.
4. Tricep Extensions with Arm Raises: Extend your arms straight back behind you while walking,squeezing your triceps. This can be done with or without light weights.
5. Walking Lunges with Arm Raises: Combine the benefits of lower body strength training with upper body engagement. As you perform walking lunges, raise your arms overhead, keeping your core engaged.
to maximize results, prioritize these supporting habits: increase daily step count, incorporate strength work two to three times weekly, consume 20-30 grams of lean protein per meal, stay hydrated, aim for 7-9 hours of sleep nightly, add speed or hills to walks, maintain strong posture, and maintain a consistent weekly schedule.
(Shutterstock)
