Best Exercises For Seniors Over 70

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Pro Tips For Building A Comprehensive Exercise Plan

5 Exercises Seniors Should Do Everyday

The best exercise plan is not just one you feel comfortable doing, but one you enjoy and are likely to do regularly. Work with a trainer, physical therapist or occupational therapist to create a plan thats customized to your physical abilities and preferences. Add variety and make it fun. Schedule daily walks with a friend or partner . Pair exercise with another part of your routine, such as getting up and down from your chair 10 times before you sit down to eat dinner.

Mims advises including strengthening, stretching and balance activities into your daily routine. Consider using a fitness tracker to monitor your activity levels, and some inexpensive tools like dumbbells and resistance bands.

To Improve Balance And Bone Strength

  • Stand facing a non-moveable chair or surface for support if you need it
  • Warm up with a slow march for 1 minute, gradually raising your knees higher
  • With your arms at your side, slowly lift your left foot and balance on your right foot for 10 seconds
  • Slowly lower your left foot and repeat with your right foot
  • Aim to build up the duration by 5 seconds each time as you feel more comfortable
  • To increase difficulty, try raising your hand above your head on the same side or slowly swinging your arms like youre running
  • Repeat on both legs 3-5 times each.

Benefits Of Dumbbell Bent

Choose two dumbbells with an appropriate weight. Start with a lightweight and complete one to three exercises with 10 to 12 repetitions. For this exercise, we recommend 5-pound dumbbells for women and 10-pound dumbbells for men.

How to Start

  • Stand straight and open your feet equal to shoulder width. Maintain a straight back and flat feet on the concrete. Your weight-bearing arms should hang down.
  • Hold the dumbbells horizontally between the legs, palms facing backward. Make sure you have a good handle on the item.
  • Abdominal muscles should be geared up.
  • With arms out in front and palms facing down, lift the weights upward while inhaling. Maintain a gentle bend in the elbows to relieve joint tension. Pause when the arms are almost parallel to the floor and feel the shoulder muscles contract.
  • When exhaling, slowly and steadily move the dumbbells to your starting spot at the thighs.
  • Do this exercise in three sets with eight or twelve repetitions.
  • Safety Tips

    If you have back or shoulder issues, stay away from this exercise. With inadequate weights, shoulder dislocation may be a concern. Stop exercising if you experience pain or inflammation.

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    Exercises For People Over 70

    While there is no fountain of youth, staying active can help seniors feel much younger than their age. As long as individuals over 70 are cleared by their doctor, moderate exercise offers numerous health benefits.

    Seniors should strive for a balanced workout including aerobic activity, strength training and balance and flexibility exercises. Staying active benefits senior’s physical, emotional and mental health. The Physical Activity Guidelines for Americans recommendations for mobile and healthy seniors is essentially the same as it is for younger adults.

    Video of the Day

    Do 150 to 300 minutes of moderately-intense cardio activity a week plus two sessions a week of strength-training activities. Where the guidelines differ is the stress placed upon seniors to indulge in balance training activities such as yoga or tai chi.

    Balance Exercises To Prevent Falls

    56 Best CHAIR AEROBICS FOR 70 PLUS SENIORS images in 2020

    If youre specifically concerned about improving balance to help prevent falls, these six simple exercises used by physiotherapists may be what you need. The idea is to keep muscles strong and stay mobile and independent throughout aging. Try out heel raises, toe raises, heel-toe stand, one leg stand, heel-toe walking, and sit-to-stand exercises.

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    Exercise Helps Prevent And Counteract Disease:

    Heart disease, osteoporosis, depression and diabetes are common diseases among older adults, and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at-risk for disease, exercise may be the key to warding off an unpleasant condition.

    Exercise Plan For Seniors

    If youre an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.

    The Centers for Disease Control and Prevention suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Heres an example of what a week might look like, along with suggestions for some exercises you can do to get started:

    30 minute cycling, swimming, water aerobics, Zumba, etc. Rest 30 minute walk 30 minute cycling, swimming, water aerobics, Zumba, etc. Rest

    There are dozens of exercises you can do to build strength without having to set foot in a gym. Here are a few examples for people who are just getting started.

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    Easy Leg Exercises For Seniors To Improve Mobility And Balance

    Did you know that falls are one of the leading causes of injury in seniors? The injuries sustained can be severe and even life-threatening if you are not cautious. This is why living in an assisted living facility can help you. The Holiday Retirement is a top retirement community in Rhode Island, offering excellent amenities for seniors. We have qualified staff to cater to your needs and ensure you are safe and healthy in your senior years. Our patient-friendly building provides easy access and allows for full mobility, even with assistive devices.

    If you are worried about slips and falls, it is beneficial to understand how you can improve your balance and strength by following a regular exercise regime. Doing so will help you feel more confident when walking and moving around. The experts in our assisted living facility in Rhode Island believe that working out your legs can enhance mobility, improve flexibility, strengthen your legs, and reduce the pain in your lower back. They have put together a list of a few safe, simple, and useful exercises to improve your physical strength.

    To Improve Upper Body Strength And Daily Functional Movement

    Do These 4 Stretches EVERY Day – Stretches For Seniors | More Life Health
    • In a standing position hold 2 evenly weighted objects like cans of beans or bottles
    • Start with your hands down by your sides and your palms facing away from you
    • Keeping your elbows by your side, slowly bring the objects up to your shoulders then slowly extend your arms above your head
    • Reverse the action until your hands are back by your side
    • Repeat the movement 5-10 times
    • Perform this 2-5 times, take a break for 40-60 seconds before repeating again.

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    How Often Should A Senior Stretch

    If over the age 65, stretching should be done anywhere from 2-5 times per week, depending on tension and mobility needs.

    Stretching doesnt necessarily have to do with periods of time compared to the frequency of stretching throughout the day. Set about 10-15 minutes aside per day to perform the stretches. They should have patience and take deep breaths during stretching to relax both the body and mind.

    The Best Heart Healthy Workouts For Your 60s 70s And 80s

    Moderate aerobic exercise gets your body moving and your heart beating faster.

    Learn safe cardiovascular exercise routines to help you maintain lifelong good health.

    Whether you’re spry at 80 or slowing down at 65, there is a safe, healthy exercise routine with your name on it. Even if you’ve had a long history of not exercising, there are compelling reasons to get active no matter what your age. “The fitter and more active you are, the longer you’ll live and less heart disease you’ll have,” says Dr. Aaron Baggish, a cardiologist and fitness expert at Harvard-affiliated Massachusetts General Hospital.

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    What Is The Best Exercise For A 70 Year Old Female

    If youre an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.

    What Burns More Belly Fat Treadmill Or Elliptical

    Exercises for a 70

    Both machines may help you get leaner overall, but you cant target specific areas. Plus, your diet accounts for over 80 percent of your results. The treadmill burns slightly more calories compared to the elliptical bike, but it also puts stress on your joints.

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    Chair Exercises For Arthritis

    While there are plenty of options on YouTube offering exercises for seniors in chairs, this one from Mary Root and her guest Helen Cookie Cooke is pretty great. Move along while they demonstrate various seated exercises for arthritis. Not only are they a delight, but they have the best workout outfits.

    Maintain Your Health After Retirement

    Retirement may be a great time to focus on your health and well-being. These exercises for seniors are a good starting point looking to get moving after retirement.

    Just make sure to always consult with your doctor before starting any new exercise routine, especially if you havent been very active lately. And always try to listen to your body if something hurts, stop doing it.

    There are many different types of exercises for seniors, so find something that you enjoy and that fits your lifestyle. The most crucial thing is to stay active to enjoy your retirement to the fullest!

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    Kneeling Shoulder Tap Push Up

    Targets: Arms, shoulders, core

  • Start in a kneeling plank position with hands on the ground below shoulders and back extended long to the knees.
  • Lower chest to the floor, keeping abs tight. As you push back up to the kneeling plank, tap your right hand on your left shoulder, then set it down.
  • Repeat the push-up, but as you rise, tap the left hand on the right shoulder. Keep abs tight throughout and don’t allow the torso to tip to the side as you tap.
  • Reps: 8 to 12 push-ups total

    Safety Tip

    If your knees are uncomfortable, place a folded blanket under them for this move.

    Exercise After Age 70

    Home workout for age 70 plus. Beat the Virus. Keep fit and stay well

    There are no official fitness guidelines for older adults, but the basic exercises for senior are the same at every age.

    The average 65-year-old can expect to reach her 85th birthday, and the average 75-year-old will live to age 87. How we’ll celebrate those birthdays as the life of the party or immobilized on the sidelines has a lot to do with how we spend our time today. Although none of us can be certain that we’ll be spared debilitating disorders that could rob us of our mobility, there’s no doubt that regular exercise will help improve our ability to function at almost any age or level of fitness.

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    • Research health conditions
    • Prepare for a doctor’s visit or test
    • Find the best treatments and procedures for you
    • Explore options for better nutrition and exercise

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    Bicep Curls For Seniors

    The biceps curl is a well-known weight-training movement that targets the upper and lower arm muscles to a lesser degree. Its a fantastic workout for gaining strength and definition. You can do this exercise with dumbbells, kettlebells, and barbells resistance bands, among other things. Begin by doing a standing alternating dumbbell biceps curl, which you can do anywhere. Curls are a popular strength-training exercise for the upper body.

    Deskcycle Under Desk Bike Pedal Exerciser Portable Foot Exercise Cycle For Sitting With Lcd Display Mini Stationary Peddler For Adults & Seniors Physical Therapy Workout Equipment

    Features :

    • SMALL & SMART : Our quality under desk exercise machine keeps you focused, improves productivity and burns far more calories than a standing desk. Home exercise equipment that can fit under desks as low as 27inches.
    • ADVANCED DESIGN: With more than twice the resistance range of other foot pedal exercisers, our desk elliptical has 8 calibrated resistance settings so that youre the one in control. The pedals have adjustable straps to keep feet secure and comfortable.
    • QUIET & SMOOTH: The DeskCycle desk bike uses premium magnetic resistance for a super smooth pedal motion. This desk cycle is great for your joints and remains whisper quiet on the floor. So whether youre patched into a zoom meeting or working on site, your coworkers wont notice!
    • EASY TO USE: This mini exercise bike has simple settings. The 6 function removable LCD display tells you everything you need to know including your speed, time, distance, and calories.
    • FITNESS & REHAB: Great for getting in a cardio work out while you dig into office projects, but the stationary bikes for seniors & adults are also essential to help building strength as well as increasing mobility in occupational or physical therapy.

    Additional Info :

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    Best Balance Exercises For Seniors

    As general health declines with age, falls become more common, leading to fractures, head injuries and other problems that affect both mental and physical health.

    Multiple systems work together to help us maintain our balance, including input from vision, the inner ear and touch systems, which are integrated into the brain and then translated into motor output through our musculoskeletal systems. As we age, these systems can function less well, but working to maintain them can help prevent the rate of decline.

    Use caution when attempting these exercises, and have a spotter nearby if your fall risk is high.

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    The Worst Core Exercises

    Exercises for a 70

    In the old days, sit-ups and crunches were the go-to moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles, and they pose risks for older adults.

    “They’re dangerous because you’re pulling on your neck,” Boehm says. “And they don’t train your core. They train the hip flexor muscles. If those muscles get too strong, they pull on the lower back and contribute to back pain.”

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    Lunge In A Chair Advanced

    Weve covered a number of muscle groups so far, and talked a lot about your upper and lower body, but what about that area in between? This stretching exercise is a great hip stretch for seniors to maintain your mobility and muscle strength. However, this exercise is not a necessity as it can be difficult. Be sure to listen to your body and only perform this exercise if you are capable.

    To start:

    • Grab two sturdy chairs and place them about three feet apart, facing the same direction.
    • Next, stand a few feet in front of the chair behind you and place your shin on the seat of the chair. Your knee should reach just past the front edge of the chair with your foot hanging over the back of it.
    • Then, bend your front knee slightly while pushing your hips forward and down. Hold this position for about 10 to 30 seconds and then repeat with the opposite side.

    Path To Improved Well Being

    There are 4 types of exercise. Its important to include all 4 types in your exercise routine.

    Endurance increases your breathing and heart rate. Improves the health of your heart, lungs, and circulatory system. Builds energy. Includes:

    Flexibility stretches your muscles, keeps you limber and more easily able to move. Includes:

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    Lights Depends On You

    There are so many different functions and sizes of exercises for seniors over 70. Most of these are specific, whereas others possess special conversion type adapters that can be easily attached to other devices. While buying such things, you must get enough details about their usage, power, and battery life.

    Strengthening Your Core Will Rev Up Your Balance And Stability

    Top 10 Balance Exercises for Seniors at Home. STOP FALLS.

    After a long winter with lots of isolating and maybe too little physical activity, it might be time to give your core muscles more attention.

    These muscles, located throughout much of your trunk, are the key to supporting your lower back and helping you stand, get out of a chair, bend, lift, and maintain your balance. So regular maintenance and tune-ups of the core muscles are important.

    “Your core muscles provide stability for the moving parts above and below them the mid-back, or thoracic, spine that helps you twist and turn, and the hips that move you up, down, back, or forward,” explains Marty Boehm, a physical therapist with Harvard-affiliated Brigham and Women’s Hospital.

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    Best Aerobic Exercises For Seniors

    Older adults should do at least 2.5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing and nature walks.

    Here are some of the best aerobic exercises for seniors:

    The Best Kind Of Exercises

    1. Brisk walking

    Exercise type: Aerobic

    Brisk walking is a less intense type of aerobic exercise as compared to jogging, but its still a very beneficial exercise that gets your heart rate up and your muscles working. Brisk walking also has advantages over jogging in that it exerts less impact on your joints, so if you have weak knees or ankles, brisk walking will be a much better choice of exercise than jogging.

    While brisk walking might not sound like a proper exercise, youd be surprised that there are actually techniques to master this sport. Unlike normal walking, brisk walking is about improving your gait that is, how fast you switch legs as well as increasing your stride by swinging your hips slightly every step you take. Brisk walking is also about maintaining good posture: your back should be held straight, and shoulders should be set back for maximum benefits.

    2. Stationary cycling

    Exercise type: Aerobic

    Stationary bicycles can be found easily at most gyms, including the ones at community centres. If you prefer exercising in fresh air, the fitness corners at some HDB estates also have stationary bicycles to train on. Stationary cycling is a great form of aerobic exercise and the best part is that it doesnt exert any impact on your joints, so theres a very minimal chance of injury.

    3. Swimming

    Exercise type: Aerobic

    4. Squats

    Exercise type: Balance

    5. Tai Chi

    Exercise type: Balance, flexibility

    6. Arm weights

    Exercise type: Strength-training

    7. Callisthenics

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