Physical activity is essential for everyone, regardless of age. However, its importance magnifies as we grow older. For seniors over 70, regular exercise can provide a plethora of health benefits, including improved strength, better balance, and enhanced flexibility. Furthermore, it promotes independence, reducing dependence on others for daily activities. This guide will delve into the world of exercises ideal for seniors over 70, offering detailed insight into the types of exercises, their benefits, and essential precautions.

Why Exercise is Essential for Seniors Over 70?

Promotes Independence

An active lifestyle allows seniors to sustain their independence longer. Regular physical activity can enhance an older adult’s ability to perform daily tasks independently, such as walking, cooking, eating, bathing, and dressing¹. Thus, if maintaining autonomy is a priority, exercise becomes an indispensable part of your daily routine.

Enhances Balance

Balance becomes a critical concern for older adults. According to the National Council of Aging², every 11 seconds an older adult is admitted to an emergency room due to a fall-related injury. However, regular exercise can reduce the likelihood of falling by enhancing balance³.

Boosts Energy Levels

Inactivity can lead to fatigue, while physical activity promotes the release of endorphins–neurotransmitters linked to pain mitigation and a sense of well-being⁴. These endorphins combat stress hormones, promote healthy sleep, and make seniors feel more energetic and lively⁵.

Aids in Disease Prevention and Management

Regular exercise can help prevent common diseases among older adults, such as heart disease, osteoporosis, depression, and diabetes⁶. Moreover, if you already have a chronic condition, an active lifestyle can reduce the unpleasant symptoms of these diseases⁷.

Improves Cognitive Function

Regular exercise has been linked to improved cognitive health in seniors⁸. More recent studies have shown that regular physical activity can reduce the risk of developing Alzheimer’s disease or dementia by nearly 50%⁹.

The Four Pillars of Exercise for Seniors Over 70

Exercise for seniors over 70 should encompass four main types: endurance, strength, balance, and flexibility. Incorporating all four types into your exercise routine offers a comprehensive approach to fitness.

Endurance or Cardio Exercises

Endurance exercises, also known as cardio, increase your breathing and heart rate, improving the health of your heart, lungs, and circulatory system¹⁰. Examples of endurance exercises include:

• Walking
• Swimming
• Cycling
• Dancing

Strength Training Exercises

Strength training exercises help to build stronger muscles¹⁰. They can be done using your own body weight, lifting weights, or using resistance bands. Some examples are:

• Lifting weights
• Using a resistance band
• Body-weight exercises (push-ups, sit-ups)

Balance Exercises

Balance exercises are crucial for preventing falls, a common risk for seniors. Examples of balance exercises include standing on one foot, walking heel-to-toe, and practicing Tai Chi or yoga¹⁰.

Flexibility Exercises

Flexibility exercises stretch your muscles, keeping you limber and improving your range of motion¹⁰. These can include stretching exercises and yoga.

How Often Should Seniors Over 70 Exercise?

While the frequency of exercise may depend on one’s health and abilities, general guidelines suggest that seniors should aim to be physically active every day¹¹. This can include light activities like moving around the house, cleaning, or gardening. It is also recommended to perform exercises that improve strength, balance, and flexibility at least two days a week¹¹.

Moreover, seniors should aim for at least 150 minutes of moderate-intensity aerobic activity every week¹². This can be broken down into 30-minute sessions on most days of the week. If you’re already active, you can also opt for 75 minutes of vigorous-intensity activity per week¹¹.

Warming Up and Cooling Down

Warming up before exercising and cooling down afterward are crucial components of a safe and effective workout routine¹³. A warm-up can simply be a slower version of the activity you’re about to do, like walking slowly before you jog. Cooling down can be the same activity at a slow pace, allowing your heart rate to come back down to normal.

Essential Safety Tips for Exercise for Seniors Over 70

Safety should be the primary concern while exercising, especially for seniors. Here are some crucial safety tips:

• Consult your doctor before starting a new exercise routine, especially if you’re over 50 or haven’t been active for some time¹³.
• Wear loose, comfortable clothing and well-fitting, sturdy shoes¹³.
• Start slowly. Gradually increase the intensity and duration of your workouts¹³.
• Stay hydrated. Drink water before, during, and after your workout¹³.
• Listen to your body. If you feel pain, shortness of breath, or any discomfort, stop exercising and consult your doctor immediately¹³.

The Best Exercises for Seniors Over 70

Now that we’ve understood the importance of exercise, the types of exercises, and the precautions to take, let’s take a look at some of the best exercises for seniors over 70.

1. Walking

Walking is one of the most accessible and least stressful forms of exercise for seniors¹. It can be modified according to one’s individual capacity, and it promotes a healthy lifestyle, strengthens muscles, and reduces the risk of various diseases¹.

2. Chair Yoga

Chair yoga is a low-impact exercise that improves muscle strength, balance, flexibility, and mental health¹. It’s an accessible form of yoga that’s gentle on the muscles, joints, and bones.

3. Swimming or Water Aerobics

Water aerobics or swimming are excellent exercises for seniors, especially those with joint pain. The water’s buoyancy reduces stress on the joints, while the water’s resistance strengthens muscles¹.

4. Pilates

Pilates is a low-impact exercise that emphasizes breathing, alignment, and core strength. It can improve balance, build core strength, and increase flexibility in older adults¹.

5. Strength Training with Dumbbells

Strength training with dumbbells can alleviate symptoms of diseases like diabetes and osteoporosis, manage weight, and contribute to a higher metabolism¹. However, it’s important to use the correct technique and weight to avoid injuries.

6. Balance Exercises

Practicing balance exercises daily can improve stability and prevent falls. Examples include standing on one foot, Tai Chi, and yoga¹.

Exercises to Avoid for Seniors Over 70

While exercise is beneficial, certain exercises may not be suitable for seniors over 70 due to the strain they put on the body. These include:

• Squats with dumbbells or weights
• Bench press
• Leg press
• Long-distance running
• Abdominal crunches¹

Conclusion

Regular exercise for seniors over 70 can contribute significantly to a healthier, happier, and more independent life. However, it’s crucial to choose the right exercises and follow necessary precautions. Always remember to consult your doctor before starting a new exercise routine and listen to your body’s signals. After all, exercise should be about enhancing your well-being, not causing discomfort or pain.

Footnotes

1. 7 Best Exercises for Seniors (and a Few to Avoid!) ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹
2. National Council of Aging ↩
3. Harvard Health ↩
4. National Institute on Aging ↩
5. MedicineNet ↩
6. Parentgiving ↩
7. ACE Fitness ↩
8. NCBI ↩
9. Alzheimer’s Research & Prevention Foundation ↩
10. American Family Physician ↩ ↩² ↩³ ↩⁴
11. NHS ↩ ↩² ↩³
12. Centers for Disease Control and Prevention ↩
13. Family Doctor ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶