The number one exercise for seniors over 70 is walking. Other beneficial exercises are chair squats, seated resistance band rows, and the heel-to-toe balance walk. Family members can support elderly loved ones in senior living by regularly checking in, celebrating progress, showing interest in their routines, sending practical items, and joining classes when they visit.
The CDC says that 28% of adults aged 50 and over are physically inactive. While exercise may not be everyone's favorite thing to do, it becomes even more important in old age. Without it, you may experience muscle weakness, stiffness, and chronic pain, all of which can decrease your quality of life and independence.
So exercise for seniors over 70 in Springfield, MO, is of the utmost importance. Luckily, there are a few effective yet easily doable options you can consider.
The number one exercise for elderly people is walking. It's simple, low-impact, and highly effective. Not to mention, it's also very accessible, and you don't need any equipment to do it.
Benefits of walking include:
You can easily adjust the pace and duration, so you can walk more when you're having a good day or scale things back if you're having a bad one.
In addition, you can walk indoors if conditions outside aren't great. This allows you to stay consistent with exercise.
Lastly, you can walk in a group setting. This can encourage social engagement and improve your mental health.
Maybe you already regularly walk, or you find it boring and want other exercises. Here are some more ideas for movement after 70.
If you want to do strength building, then try chair squats. These target major lower-body muscles, such as:
They can also improve bone density and joint health, so chair squats can significantly increase mobility and confidence. They can also make daily tasks easier, which is why you'll often see this for senior care and activity.
To do chair squats, stand in front of a chair and slowly lower yourself until you lightly touch the seat. Then stand back up with control.
Start with 8-10 repetitions and up the number as your strength improves.
Seated resistance band rows can help various areas that often weaken with age, such as:
So not only can this exercise counteract rounded shoulders that are caused by long periods of sitting, but it can also strengthen your back muscles to support spinal alignment and improve your balance. As a result, this reduces your risk of falls, which the CDC says 25% of older adults suffer from each year.
You'll start the exercise by sitting upright with your legs extended. Loop the resistance band around your feet and pull the ends toward your torso while squeezing your shoulder blades together. Aim for 10-12 controlled repetitions, using slow and steady movements.
This is an easy yet powerful exercise that can reduce fall risk and improve coordination. This is because it mimics a narrow walking pattern, which you'll need if you're navigating tight spaces or uneven surfaces.
To do the heel-to-toe balance walk, place one foot directly in front of the other, with one heel touching the toes of the opposite foot. If needed, start with support by holding onto a wall or countertop, then move to doing the exercise hands-free as your balance improves.
Even though your loved ones aren't there with you in the senior living community, they can still support you in exercise. In fact, family and fitness can be achieved through encouragement and involvement.
They can:
When they visit you, they can also join in on scheduled fitness classes. When you see how much fun your loved ones have working out with you, you'll remember those times fondly, and this can be motivation for your future workouts.
The four main types of exercise that seniors need to stay healthy are:
Believe it or not, it's entirely possible to improve stamina at age 70, and you can do it safely too. The key is to approach it gradually.
One of our top active aging tips is to start with regular low-impact aerobic activity. Start with 10-15 minutes, and then increase the duration as your endurance improves. Also, pair it with light strength training.
Make sure that you're consistent. If you exercise most days of the week, it'll build stamina more effectively than occasional long sessions.
Don't forget to get the following for maximum results:
Most importantly, always listen to your body.
Yes, seniors should walk every day, as it's one of the healthiest and safest activities available. Not only are there physical benefits, but also mental and cognitive ones.
Just remember to:
If you've never liked physical activity, then you may be apprehensive about exercise for seniors over 70. But there are easy options, and if you're in a senior living setting, you can get motivation from taking classes and being around other seniors.
In addition, you can benefit from fitness encouragement from loved ones. So get them involved, and experience a better future!
To schedule a tour at a senior living community in Springfield, MO, get in touch with us now. Springhouse Village offers a daily continental breakfast and one dinner a week for our residents.