Best Exercises for Seniors Over 70

Even in our older years, it remains incredibly important to keep your body moving and maintain a healthy lifestyle. While some exercises can seem daunting or increase your risk of strain or injury, there are many safe and comfortable exercises that provide unique benefits for healthy aging. According to the CDC, “Adults 65 or older need a mix of aerobic, muscle-strengthening, and balance activities each week.” Read on to discover the best exercises for seniors over 70, and how Croasdaile Village in Durham, NC, can help you stay active with ease.

Aerobic Activities

It is recommended that older adults aim for 30 minutes of moderate-intensity aerobic activities, 5 days a week. Moderate-intensity physical activity is equivalent to a brisk walk, so you should aim for rhythmic and continuous exercise that slightly raises your heart rate and breathing. 

Cycling is another great way to regularly enjoy a comfortable workout. Bike riding helps to strengthen leg muscles while being gentle on the joints. Stationary bikes are also an excellent form of cycling, allowing you to exercise safely while providing consistent, moderate-intensity activity. 

For further joint support and added resistance, try water aerobics! Aquatic exercises are wonderful low-impact activities that offer specific benefits for seniors. The buoyancy of the water soothes pains, makes movement easier on the joints, and helps build muscle strength. At Croasdaile Village, our recent expansion unveiled our new Aquatics Center with an indoor heated pool and hot tub, so you can stay fit with aquatic aerobics all year round.

Strength Training

Our bodies naturally lose muscle mass as we grow older, which can make everyday activities like climbing stairs or walking difficult. Strength training exercises for seniors can help to preserve muscle strength, such as lifting weights and using resistance bands. When using weights, select a weight you can lift several times and only feels challenging after several repetitions. Aim for 8 to 12 repetitions per activity. 

Body weight exercises, like push-ups and sit-ups, are also good choices, as they require little to no equipment and provide comfortable resistance. These exercises can also be modified for physical comfort, like bending your knees during a set of push-ups. 

Chair squats and seated leg raise exercises are ways to use your body weight to increase strength while sitting down. To do a chair squat, stand in front of a chair with your feet shoulder-width apart. While holding the back of the chair for support, lower yourself as if sitting down, then keep your core engaged as you stand back up. When doing seated leg raises, sit upright in a chair, then lift one leg straight out in front of you without bending your knee. Hold for a few seconds, then lower it and repeat with the other leg. These exercises are ideal for seniors over 70, as they provide balance support while also improving lower-body strength.

Balance Exercises

While aiming for a higher intensity is beneficial for exercises like cardio, slow-movement stretching and mobility exercises like yoga and tai chi are also crucial for improving balance. As we grow older, it’s important to consistently strengthen balance through exercise in order to prevent falls and reduce the risk of injury.

Yoga uses a combination of stretches, poses, and breathing to promote flexibility and relieve joint pain. For added support, chair yoga is a great, seated alternative exercise for 70-year-olds. Tai-chi is another helpful slow-movement exercise, combining deep breaths with flowing movements to promote core strength, reduce back pain, and improve balance. 

Healthy Aging at Croasdaile Village

As we age, maintaining an active lifestyle is more important than ever. Integrating aerobics, strength training, and balance exercises into your daily life allows you to form a well-rounded fitness routine and support your overall health. Whenever you try a new workout, remember to take it slow, stay hydrated, and rest when you feel sore. While fitness can feel daunting for many, these exercises often get easier as you practice and build strength. 

At Croasdaile Village in Durham, NC, our wellness program takes a holistic approach to meet all dimensions of health needs. Our fitness center also offers state-of-the-art equipment, group classes, and personalized programming geared to each resident’s unique needs. Contact us today to learn more about living an active retirement at Croasdaile Village.