Exercise for Seniors Over 70: 5 Joint-Friendly Ideas
Exercise for seniors over 70 is possible, with joint-friendly options that you can do regularly. The safe workouts for older adults include walking, swimming or water aerobics, chair yoga, resistance band training, and stationary cycling.
The World Health Organization (WHO) says that 31% of adults in the world don't meet the recommended levels of physical activity, and this includes seniors. It may feel easier and more comfortable to sit on your couch and watch TV constantly, but ultimately, this is detrimental to your overall well-being.
You might think that exercise for seniors over 70 in Marion, OH, isn't possible, but in reality, there are various joint-friendly exercises you can do. As a result, you can work out safely and improve your health, which can then lead to a longer lifespan, more comfort and independence, and happiness.
How Often Should a 70-Year-Old Exercise?
A 70-year-old should exercise at least 150 minutes a week, according to the CDC. It should be at a moderate intensity; this number can decrease to 75 minutes if it's vigorous intensity. In addition, you should do strength training at least two days per week.
The most important thing is to listen to your body and start slow if you're new to exercise. You should only increase intensity when you're ready, and you should do it gradually.
What Are the Only 5 Exercises You'll Ever Need?
You now know that you should exercise at least 150 minutes a week, but it may be difficult coming up with senior fitness routines on your own. After all, they must balance effectiveness with safety, and as an older adult, activities are more limiting.
Here are our five suggestions to get fit.
1. Walking
Walking is extremely accessible, and it's easy to adapt to any fitness level too. It can do all of the following without putting pressure on sensitive joints:
- Strengthen the legs
- Improve heart health
- Support joint mobility
- Maintain a healthy weight
Start with short, 10-15 minute walks and gradually increase the duration. You can even do indoor walking workouts if outside conditions aren't ideal.
2. Swimming or Water Aerobics
Water-based exercise is one of the gentlest yet most effective workouts for aging joints. In the water, you can move freely without stressing your knees, hips, or spine. Plus, the warmth can soothe stiff or arthritic joints.
Just doing simple water walking or gentle laps can already help. But you can also take water aerobic classes designed for seniors to get professional guidance and social engagement.
3. Chair Yoga
For mobility-friendly exercise, turn to chair yoga. As the name suggests, it borrows from traditional yoga, but it's done in a chair so that any older adult can exercise, even if they have limited mobility. This is why you'll often find it in assisted living wellness programs.
The movements used are gentle, and they can also be modified to each senior's comfort and ability. Regardless, the poses focus on improving posture, loosening tight muscles, and increasing joint range of motion.
Because sessions typically last 15-30 minutes, it won't take much out of your day to practice.
4. Resistance Band Training
If you're concerned about aging and strength, then you should try resistance band training. There's controlled and smooth resistance without the heaviness associated with weight lifting. In addition, you can do the exercises seated or standing.
These exercises can strengthen your:
- Arms
- Legs
- Shoulders
- Core
Aim for two sessions per week, with 8-12 repetitions of each exercise.
5. Stationary Cycling
Stationary cycling is excellent for older adults who want a cardio workout but need to take it easy on the hips, knees, and ankles. And because the bike is stationary, balance issues won't be a problem.
You can control the speed and resistance, so you can safely progress at your own pace. This exercise can improve:
- Leg strength
- Endurance
- Circulation
- Heart and lung health
Frequently Asked Questions (FAQs)
What Is the Best Time of Day for Seniors To Exercise?
The best time of day for seniors to exercise really depends on their personal preference, energy levels, and health conditions. With that said, morning is often ideal for many older adults.
When you have morning exercise, this helps establish a routine, and this can boost mood and mobility for the rest of the day. Plus, if you work out first thing in the morning, this reduces the likelihood of skipping workouts due to fatigue or unexpected plans.
Ultimately, the best time to work out is when you feel:
- Most alert
- Steady on your feet
- Able to move comfortably
What Is the Quickest Way for the Elderly To Regain Muscle Mass?
The quickest way for the elderly to regain muscle mass is through progressive resistance training. You'll also need adequate protein intake. Strength exercises can stimulate your muscle fibers to grow stronger and larger, such as:
- Resistance bands
- Light dumbbells
- Machines
- Bodyweight
You should always start slowly and also increase the weight or resistance gradually. Guidance from a physical therapist or trainer can be beneficial.
What Is the Number One Exercise To Increase Balance in Seniors?
The number one exercise to increase balance in seniors is the single-leg stand. It's a simple yet powerful movement, as it can strengthen the stabilizing muscles in your ankles, knees, and hips.
To do it, stand behind a chair or countertop, and hold onto it for support. Lift one foot a few inches off the ground and try to hold that position for 10-20 seconds.
As your balance improves over time, gradually increase the holding time and use less hand support.
Do Exercise for Seniors Over 70
Exercise for seniors over 70 can be done safely and effectively, as long as you select the right activities. In addition, you should always listen to your body and stop if you feel pain or discomfort.
If you still aren't sure how to proceed, then joining classes can be a good idea. Those in assisted living communities have great access, so take advantage if there are classes available.
To schedule a tour of a senior living community in Marion, OH, contact us now. DeWolfe Place Assisted Living is a pet-friendly community that provides weekly housekeeping and laundry services to make your life convenient and easy.