Nature gives you the fitness you have at twenty (20); it is up to you to merit your fitness at seventy (70). According to the Centers for Disease Control and Prevention, regular Physical exercises can be beneficial, especially for Older adults, both male and female (Source). Now, if you are over 70, a question may come to your mind, what are the best exercises for seniors over 70?
According to my research, I found lots of exercises for Older adults. To narrow your search, some of the best exercises for seniors over 70 are as follows.
- Tai Chi
- Strength Training
Besides these, I have listed more exercises for seniors over 70 to boost strength and improve balance. Moreover, this article covers the basics of using the best treadmill for seniors walking over 70 and explains what you need to know to make your search for the perfect treadmill easier and more fun. Let’s begin with the best exercises for seniors over 70.
Can a 70-year-old get in shape?
Yes, a 70-year-old can get in shape and improve their fitness level. If you haven’t exercised for a long time and feel unfit, you may assume it’s too late to start. You’re wrong. Anybody can get fit at any age. There are many best treadmills for seniors above 70 and it’s good to adopt an exercise routine to get in shape.
“The stories in this area are very dramatic. Even people 100 years old or older can build muscle strength,” Dr. Edward Phillips, an adjunct faculty member in the Department of Physical Medicine and Rehabilitation at Harvard Medical School, has this to say. (Source)
According to the United States Department of Health and Human Services, seniors (those aged 65 and up) should exercise because it improves their ability to carry out ADLs such as:
- Using the restroom
- Transferring from a bed or chai
- Going from one room to another and
- Getting around their homes and communities (HHS).
Active seniors have a reduced risk of falls, which is especially important because falls are a leading cause of serious injury for the elderly (Source).
A Guide to best exercises for seniors over 70
Seniors need exercise to maintain independence and other benefits. Variety is crucial for senior exercises. All adults, but especially those over 65, should combine strength, mobility, balance, and aerobic activity. Seniors should undertake workouts they enjoy and will do regularly.
According to research conducted at Harvard Medical School, elderly people who engage in regular physical activity are better able to perform daily tasks such as walking, bathing, cooking, eating, dressing, and using the lavatory.
According to the American College of Sports Medicine, starting is never too late. Seniors who make resistance exercises gain as much as younger people.
The Physical Activity Guidelines for Americans for ambulatory and healthy seniors are substantially the same as those for younger persons (Source).
Top 7 Best Aerobic Exercises for Seniors Over 70
According to research top 7 best aerobic exercises for seniors over 70 are as follows:
1. Walking (best exercise for seniors)
Walking is one of the best exercises for seniors and the best treadmill for senior walking is always recommended. Governments promote walking for mental and physical health. Seniors walk less now than in the past, so walking is gaining importance.
The average number of walking trips per person in the UK declined by 16% between 1995/97 and 2005, from 292 to 245. Local councils and the NHS engage many workers to stop this decline by ensuring seniors can walk and have walking opportunities (Source).
In a four-year study, Australian researchers examined the forms of exercise 1,700 men 70 and older completed with their risk of falling. In the study, 2,700 people fell. Study participants who swam were 33% less likely to fall than other guys (Source).
Yoga for seniors is a great way to keep your balance and avoid dangerous falls. Your sense of well-being and quality of life will increase as you practice yoga because of the positive effects on your body that come from slow, measured movements, strengthening positions, and concentrated breathing.
4. Tai Chi
Tai Chi Chuan has been proven in several studies to have positive effects on fall prevention, muscle strength, proprioception, and endurance in seniors. Tai Chi Chuan improves lower extremity strength, agility, balance, and aerobic endurance in elderly persons (Source).
Dance is a good cardio exercise for seniors. A Science Daily study revealed that “Ballet for Seniors” students had “increased energy levels, greater flexibility, improved posture, and an enhanced sense of achievement.” (Source)
6. Strength Training
Strength training is one of the finest exercises to keep muscles healthy and powerful, just like exercising on the best treadmill for senior walking. Tufts University studies suggest that strength training helps fight weakness and frailty.
A recent U.S. poll showed that seniors make up about 30% of new riders. 31% of bike race registrants were over 55. In the Netherlands, 17% of seniors ride every day. Statistics suggest that senior cycling is safe and healthy ( Source).
5 Exercises Seniors Should Do Everyday
According to Andi, SilverSneakers Master Trainer, there are five exercises seniors should do every day. Relying only on the best treadmill for seniors walking is not a good scheme. Let’s begin discussing each of the five exercises for seniors:
- Ankle/Wrist Mobility
For ankle/wrist mobility exercise, do the following steps:
- Raise one arm above your head, palm facing up.
- Create a fist with your hand, but don’t include your thumb.
- Feel for a stretch by sliding your fingers toward your wrist.
- Push-Pull Combo
To do the push-pull combo exercise, follow the following steps:
- Place yourself shoulder-width apart in front of a chair.
- Lean forward and flex the knees. Get your weight back on your heels by sending your hips back and extending your arms in front of you.
- Relax completely by sitting down or standing straight.
- Make an effort to get up without leaning back or using your momentum. Instead, stand up by pushing through the floor with your heels.
- Accomplish 12 repetitions.
- Hip-Hinge Combo
Follow these steps for doing a hip-hinge combo exercise:
- A basic back workout is to lie in an elevated place with your feet on the ground.
- All you need to do is engage your abs and glutes to sit up straight so that your shoulders, hips, and knees are in a straight line.
- To do this, you should stand erect with your weight distributed evenly between your heels and shoulders and your core muscles engaged.
- Pull your belly button in and up as you exert yourself.
- Tandem Walk
Follow the following procedure for tandem walking exercise:
- Keep your posture at the end of the hall.
- Maintain a firm core and a tucked chin.
- The heel of the leading foot should meet the toes of the foot in the back.
- Walk forward for about 10 feet as if you were walking a tightrope, with the heels of both feet touching.
- Five times more.
- Do this routine daily, twice if possible, or whenever you have to walk a long distance.
- Rotational Squat & Reach
Follow the steps given below for better doing rotational Squat and Reach exercises:
- Stand tall with feet split apart.
- Right foot behind, toes facing right, left foot ahead.
- Then squat lightly.
- Next, stand and place your right foot next to your left.
- Reach your left arm up, then pivot on the ball of your left foot and rotate to the right.
- Repeat on the other side.
- Left foot rearward, toes pointing left, right foot forward.
- Squat deeply.
- Face forward with your left foot and raise your right arm overhead to the left.
Follow these five lovely exercises and keep your body healthy! (Source)
What is the best exercise for a 70-year-old woman?
According to Mike Kutcher, a physiotherapist from morelifehealth.com, “The Squad” is one of the best exercises for a 70-year-old woman.
It’s as beneficial as choosing the best treadmill for senior walking exercise. Few workouts are as effective as the squat. It works all leg and core muscles. The squat works muscles needed for daily movement.
- Maintaining a lofty, upright stance with your feet hip-width apart.
- Retaining to your seat with both hands.
- By bending at the hips and settling back into a chair position.
- Don’t recline over 90 degrees; when you get up, don’t slouch.
- Try putting the same amount of force through each leg.
- Keep your knees from sliding inward and from crossing over your toes while you perform this exercise.
- For the specified number of times, repeat. ~(source)
Honorable Mentioned: Exercise for seniors over 70 for upper back muscles
“The Row” is another one of the best exercises for seniors over 70. It works the upper back muscles. Another useful exercise that improves posture. Everyone can do this exercise. It works the same muscles seated or standing.
- Stand tall with one hand on your chair.
- With a modest knee bend, hinge at the hips, lean forward with a straight back, and place one arm by your side.
- Return to the starting position by bending your elbow and pulling your arm behind your back.
- When elevating your arm, squeeze your shoulder blades.
- Change arms after every set.
Exercise for seniors over 75 at home (chair push-ups)
The Chair Push Up is recommended for seniors over 75 at home. The chair push-up is easier at home and less hard than a wall push-up.
Over 70 exercises at home
There are dozens of exercises for seniors over 70 at home, but we have selected the following seven as one of the most effective and easy exercises.
- Chair squats (sit to stand)
- The stork (single leg stands)
- Wall snow angels
- Wall push-ups
- Overhead lifts
- Stair stepping
However, the best treadmill for senior walking is one of the most trusted and widely effective exercises!
Let’s Know About Exercise for seniors over 80
Ok, here is the best and simplest exercise for seniors over 80.
- Use a kitchen chair without arms. Then grab something like a book or soup.
- Sit on the front edge of a chair, tuck your toes under your knees, hold a book or soup can lightly at your sides, lift your chest, and look straight ahead.
- Slowly inhale through your nose until your lungs are full. Exhale softly through your lips, bend forward from the hips, and slowly push up to standing for four counts.
- Now, stand up for a few seconds.
- Extend your arms to the ceiling for four counts. Slowly lower arms, bend from hips, and re-sit on the chair edge.
- Repeat 10 times.
What exercise equipment is best for seniors over 70?
The best treadmill for senior walking is one of the best exercise equipment for seniors of all ages. It’s the safest, most comfortable, and most fun to work out on.
Best exercise equipment for seniors over 70: Pros and Significance
The treadmill is one of the best exercise equipment for seniors over 70. But what’s its significance? Why is it the most useful equipment? It’s recommended by all of the doctors and is best for all seniors because:
- It’s safe
- It’s highly effective and easy
- It’s fast to set up
- It’s affordable
- It’s highly versatile
The BEST Treadmill for senior walking is always durable and sturdy. It allows seniors to go faster and go further.
Best exercise equipment for a 70-year-old woman:
Endurance Cardio Walking Treadmill by Body-Solid is the best exercise equipment for a 70-year-old woman. This treadmill is safe for elderly individuals to walk or jog on.
Exercise bikes for seniors:
JEKEE Recumbent is the best exercise bike for seniors. This bike is great if you have trouble getting on and off upright bikes. The transport wheels and small weight of this equipment make it easy to move!
How much exercise does a 70-year-old woman need?
A 70-year-old woman needs 150 minutes a week of moderate-intensity activity, such as brisk walking. Or 75 minutes a week of intense action like hiking, jogging or running.
How far should a 70-year-old walk every day?
A 70-year-old should walk one mile every day. Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles, respectively.
What is the best time of day for seniors to exercise?
Late afternoon is the best time of day for seniors to exercise. Exercising early in the morning is also good for your health if you get up early.
However, it’s important to talk to your doctor to determine what kind of fitness routine is safest for you.
How much exercise should seniors get a day?
The minimum need for adults over the age of 65 who do not have any physical limitations due to illness or injury is 45 minutes of moderate-intensity aerobic physical exercise a day.
What is the best exercise for a 60-year-old woman?
Brist walking on the best treadmill for senior walking is the best exercise for a 60-year-old woman. You can also go swimming and cycling as many physiotherapists also recommend these exercises.
What is the best exercise for those over 65?
Water aerobic exercise is the best exercise for those over 65. It may include:
- Aqua jogging
- Flutter kicking
- Leg lifts
- Standing water push-ups
- Arm curls
How much exercise should a 65-year-old woman get?
A 65-year-old woman should get 60 minutes (1 hour) or more of moderate-to-vigorous intensity physical activity daily. We advise engaging in moderate-intensity physical activity, such as brisk walking, for at least 150 minutes per week.
What is the best exercise for the elderly?
Walking on the best treadmill for seniors walking and water aerobics are the best exercises for the elderly. Chair yoga is also good for old people!
The treadmill is the best workout equipment for seniors and walking is the best exercise for seniors over 70. They should walk as much as they can daily.
At least 2-3 times a week for 30 minutes, up to 5 times a week for 1 hour. This will prevent obesity and diseases like heart disease, diabetes and many others.
Seniors should walk at a pace that is comfortable for them. This is one of the best things that you can do for yourself!