Tired arms can be a consequence of many different factors in your life, whether that be overuse, underuse, health conditions, or lifestyle choices.
If you find that you are struggling with arm fatigue, don’t worry! There are a number of different things you can do to combat this.
Is This Normal?
Like most things that happen with the human body, it is normal to experience. However, at some point, everyone gets tired and begins to feel some aches and pains in different parts of their body.
However, that doesn’t mean that it’s always normal. If you find that the tiredness is persistent and nothing you’re doing is helping relieve this tiredness, you should contact a doctor or other trusted health professional.
Why Does This Happen?
There are a number of different reasons why your arms might get tired when you’re holding them up:
- Pregnancy
- Age
- Lack of use or overuse
- Chronic diseases like anemia, kidney disease, lung disease, and chronic fatigue syndrome
This list is not exhaustive, but these tend to be the main reasons people find their arms tired.
Does It Mean You Need To Exercise More?
Yes and no.
If you don’t exercise very often, then your arm muscles will lose bulk and begin to waste away, meaning that any physical activity will take its toll quicker, and you’ll find that your arms begin to hurt. If this is the case for you, you should start exercising more.
On the other hand, if you’re exercising too much, then you will overwork your muscles and injure yourself, leading to more pain and fatigue. In this case, the best thing to do is take a break from working out and allow your muscles time to recover.
Can You Get Rid Of It?
Yes! Arm fatigue doesn’t have to be forever, and there are ways to get rid of it. Of course, different things work for different people, but here are some tips to get you started!
- Take a break from working out
- Make sure to cool down after a workout
- Massages
- Ensure you are getting enough sleep
- Ensure you are eating the right kind of foods
- Listen to your body!
Which Arm Exercises Should You Do?
If your arms fatigue is due to a lack of exercise, here are some exercises to help alleviate the tiredness and get you back on track!
Extensor Stretch:
- Hold your arm straight at waist height, palm down.
- Gently bend your wrist by pressing your hand down.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
- Repeat on the other arm.
Flexor Stretch:
- Hold your arm straight at waist height, palm down.
- Gently bend your wrist and fingers up by pulling up.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
- Repeat on the other arm.
Bicep Curl:
- Stand with your feet shoulder-width apart, holding a weight in each hand.
- Start with the weights by your side and slowly lift the weights towards your shoulders.
- Repeat 2 to 4 times.
Final Thoughts on Arms Get Tired When Holding Them Up
Your arms feeling tired after holding them up for a while is completely normal and something that many people experience. This can be due to anything from pregnancy, to age, to working out too much or not working out enough.
And it is treatable! With enough rest and the correct amount of exercise, your arms will be back in good shape in no time!