October: Work those arms

Don’t be embarrassed to point when giving directions

by Gary Hicks

I often get questions about how to improve arm strength. Arm muscles are important for daily function. Think about it: They are used every time you pick something up. An added plus is that strong, defined arm muscles also give the appearance of a fit upper body.

This month the focus is on the bicep curl. It is highly recognizable, easy to perform, and works the muscles of the upper and lower arm. In addition, most people can see and feel the results very quickly.

For this exercise, you need to use a hand-held weight. You can use a dumbbell or exercise band. If you don’t have this equipment at home, you can substitute a heavy book, your household iron, or any other 5-to-10-pound object you can hold while performing at least 10 arm curls. NOTE: If using an exercise band, stand on one end of the band and hold the other end with your hand. Make sure the band is secure beneath your feet so it doesn’t snap up and hit you.

To begin your arm curls, stand with your feet about shoulder-width apart. Let your arm that is holding the weight relax down at the side of your body with your palm facing forward. Keeping your upper arm stable and shoulders relaxed, bend at the elbow and lift the weight so the dumbbell approaches your shoulders. Your elbows should stay tucked in close to your ribs. Touch your shoulder, then lower the dumbbell to the starting position.

Perform 10 repetitions on one side and then switch to the other arm.

If you perform these arm exercises consistently, soon you won’t be shy about extending your arm to point in the distance when someone asks you for directions!

Monthly Fitness Challenge for October

The Monthly Challenge will be to perform five sets of 10 arm curls (with each arm) on Mondays, Wednesdays, and Fridays for the month of October. Then, share your experiences with other readers. Were you sore? Did the weight seem lighter after 2 weeks? Do you notice gains in your arm strength? Other readers may learn from your experiences. Here’s the Facebook link for sharing: https://www.facebook.com/bridgetowellnesschallenge.

Upcoming SAWC or wellness-related community events

• Open Air Market of Stockbridge: Fridays, 4pm–dusk. Weekly markets on the Stockbridge Town Square, near the gazebo.
• Gregory Community Church Clothes Closet. Public can select free clothing from donations. Saturday, Oct 2, 10am – noon. Tuesday, Oct 19, 5pm-7pm. 126 Church St., Gregory.
• Community Clean-up Club. Saturday, Oct 16, 2pm. Club will focus on the Mike Levine Lakeland Trail to plant daffodil bulbs; pick up litter on trail and playground; rake, sweep, and repair as needed. Meet at the trailhead on Clinton Street.
• Stockbridge Community Outreach’s Free “Cooking with a Pro” class runs weekly for six weeks from Tuesday, Oct 19 – Tuesday, Nov. 23. Call 517-851-7285 for more info and to register.  Instructor: Jackie Scheller. Underwritten by 5 Healthy Towns Foundation.
• Sunday, Oct 24, Stockbridge Area Arts Council hosts local standout pianist Adam Knight for a free concert in the Township Hall, 3pm.
• Movies on the Stockbridge Town Square: Sunday, Oct 31, 7pm. “Hocus Pocus.”

This column is sponsored by the Stockbridge Area Wellness Coalition. Remember, if you have health challenges that could hamper your ability to exercise, check with your doctor before taking on a new exercise regimen. Gary A. Hicks, a recently retired police sergeant with a passion for fitness, writes the fitness portion. He has over 35 years of experience in teaching, coaching, martial arts instruction, and police academy instruction