Lift Weights Lifting weights encompasses many different types of exercises that can benefit the arms, as well as the rest of the body. Bench presses, for example, work the chest. However, they also work your triceps and the front of your shoulders.
So, one of the best ways to get rid of old lady arms is to start exercising those muscle groups. This doesn't mean that you need to become a bodybuilder, but you can start doing some simple exercises for crepey skin and movements to build up arm strength.
Keep Skin Moisturized
The thinness of crepey skin is affected by a lack of hydration, so heavy moisturization is key. 2 For crepey skin on your arms or legs, look for a body moisturizer that contains elastin stimulator ingredients like retinol and hydroxy acids, or ammonium lactate like Lac-Hydrin or AmLactin.
Targeted arm exercises can help address this concern by toning and strengthening the muscles in the arms. By incorporating exercises such as bicep curls, tricep dips, arm circles, overhead presses, and modified push-ups into their fitness routine, seniors can target the specific muscles responsible for flabby arms.
Common Causes of Flabbiness in the Arms
Lack of Exercise: A sedentary lifestyle, with limited physical activity and lack of targeted arm exercises, can contribute to the development of flabby arms. Without regular exercise, the muscles in the arms are not adequately stimulated or strengthened.
As you can see, it's possible to get the toned arms you want, even when you are in your senior years. However, you need to be willing to commit to eating right and getting exercise. Build the muscles and then shed the fat. You'll be happy with how your arms look in the mirror.
The good news is that strength training can help you maintain and rebuild muscle at any age. Research shows that older adults see even greater improvements in their muscle strength versus younger adults. "So it's never too late to start,” says Pamela Webert, MS, ACSM-CEP, an exercise physiologist at Henry Ford Health.
Muscle Tone: Strength training exercises, such as tricep dips, bicep curls, and tricep extensions, target and strengthen the muscles in the arms. This increased muscle tone can help to improve the appearance of crepey arms by providing a more defined and sculpted look.
Essential to staying strong and vital during older adulthood is participa- tion in regular strengthening exercises, which help to prevent osteoporosis and frailty by stimulating the growth of muscle and bone. Feeling physically strong also promotes mental and emotional health.
If you are training arms twice a week, eating enough protein, and (if weight loss is required) following a moderate calorie deficit (find out how many calories you should be eating to lose weight here), you should begin to see improvements in around 4-6 weeks.
According to Zeichner, loss of hydration and the resulting inflammation worsens crepey skin. He recommends looking for purified petrolatum in your moisturizer, as in Vaseline's popular lotion. It protects the skin's barrier, prevents water loss, hydrates and plumps thin skin.
In some people, these changes eventually give the skin the crinkly look of crepe paper. Crepey skin is more than an aesthetic issue. Thin, fragile skin can more easily bruise, break open and bleed. While crepey skin can't be entirely reversed, there are steps you can take to make your skin firmer and smoother.
STAY HYDRATED
Your skin is the last organ to receive the benefits of the hydration, so you want to ensure you're using some topical moisturizer as well. Ensuring your skin stays well-hydrated will help to prevent the injury that leads to (or worsens) crepey skin.
The results of these studies indicate that for older adults, strength training on 2 nonconsecutive days per week may be as effective as more frequent exercise sessions.
Strength training
Strength training, including weightlifting and bodyweight exercises, is crucial for maintaining muscle mass, which naturally declines with age. It boosts metabolism, enhances bone density, and prevents conditions like osteoporosis and sarcopenia (age-related muscle loss).
5 Pound Weights
The heaviest weight recommended for older adults is 5 pounds. These can be used for exercises such as deadlifts, bicep curls, and shoulder presses.
“Moisturizing creams and lotions can help minimize the appearance of crepey skin on arms and legs, especially if they contain the right ingredients,” says Dendy Engleman, MD, a board-certified dermatologist and Mohs surgeon.
It's typically recommended that adults over 65 should consume 0.45 to 0.55 grams of protein per pound of body weight daily. Protein drinks can make it easier for you to hit these goals, with many of them containing up to 30 grams of protein per serving. They can help you maintain a healthy weight.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.