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Strength Exercises for Seniors: Build Muscle, Increase Metabolism

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Arm Raises: strengthen your shoulder muscles
  1. Sit in a chair with your back straight.
  2. Keep feet flat on the floor even with your shoulders.
  3. Hold hand weights straight down at your sides with palms facing inward.
  4. Raise both arms to side, shoulder height.
  5. Hold the position for 1 second.
  6. Slowly lower arms to the sides. Pause. Repeat 8 to 15 times.
  7. Rest. Do another set of 8 to 15 repetitions.

Note: Start without weights, and as you gain strength you can add weight in increments of 1 or 2 pounds. Cans of soup make a good substitute for weights.

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