Staying physically active is a key component of preserving function and health. Regularly doing cardiovascular exercise, performing strength training exercises, and working on your balance and flexibility are all important. Just remember before trying a new workout or activity (or any of the workouts mentioned below), it’s a good idea to check with your doctor if it’s appropriate for your health status and ability, particularly if you have a health issue or disease that might interfere with your ability to safely exercise.
Cardiovascular Activity Improve Cardiovascular Health The benefits of aerobic exercise for those over 70 are plentiful. Physical activity reduces the risk of heart disease, which is the primary cause of death for both men and women in the United States.e60dc2a1-f33c-4a05-9b50-8e3e8e59762920165aa3-6123-4113-a0d9-018b22da7aa0 It also lowers your risk of diabetes, arthritis, dementia, and depression; and helps boost sleep and mood.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c8cee847-9519-48c1-bb5d-887e06001e1f The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous aerobic exercise each week.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c437c8b1-b110-4d08-abd0-b98bdfc926f7 For even greater benefits, you should aim for 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity exercise weekly. Moderate-intensity activities include walking briskly, ballroom dancing, and water aerobics; vigorous activities include jogging, running, swimming laps, and jumping rope. There is no single best type of aerobic workout for older adults. The best aerobic activities are ones that you enjoy doing and want to engage in regularly. Here are some options. Walk or Run Walking is one of the most accessible types of aerobic exercise for people of all ages. Lace up your sneakers and go. The many benefits of walking include:e60dc2a1-f33c-4a05-9b50-8e3e8e59762924a6911b-20d5-4750-8d16-3cc922c24c85 Improved circulation Stronger bones and healthier joints A longer life A brighter mood Improved sleep Stronger muscles Easier weight maintenance or loss Protection against cognitive decline Improved breathing For the best results, walk for at least 20 to 30 minutes at a time at a brisk pace that raises your heart rate and makes you break a light sweat. When you’re ready for a little more challenge, up your pace to a jog or run. Running offers all the same benefits of walking, but it burns more calories and can further increase your cardiovascular fitness level. You can also do a mix of fast-paced walking and jogging or running. Ride a Bicyle Cycling offers many of the same benefits as walking and jogging, including healthier bones and joints and improved cardiovascular fitness.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291b7d0c48-dbde-4a76-877e-5f496de61238 Cycling is also great for building leg strength. Cycling is especially beneficial for people with age-related stiffness or joint pain, because it leads to less impact on your joints.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c7a77c80-37a6-4c08-a1b8-a87b0e692fdb Use a Cardio Machine at the Gym If you prefer to exercise indoors and have access to a gym, you have plenty of options. Most gyms provide stationary bikes and treadmills. There may also be elliptical machines, stair climbers, and rowing machines. All of these provide excellent cardiovascular workouts that offer similar benefits as walking, running, or cycling outdoors.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e0aa0500-f6c9-46a5-a60a-7261ef7cab7d Try a Group Class, League, or Workout Your gym may also offer aerobic classes, such as step aerobics and Spinning. Let the instructor know if you’re new and whether you have physical limitations — and then go at your own pace. Staying engaged in social physical fitness activities can provide as much benefit for your mental health as for your physical health.e60dc2a1-f33c-4a05-9b50-8e3e8e59762970607170-2af4-4cc3-a6da-5fff8896f866 Whether you join a walking group, take dance classes or aqua aerobics, or take up tennis and play in a league, you’ll enjoy the benefits of physical activity as well as social engagement.
Strength Training Continue Strength Training Some cardiovascular exercise activities can help you build muscle, but don’t neglect strength training exercises. That’s why the U.S. Department of Health and Human Services recommends that, in addition to weekly cardio exercise, adults engage in at least two total-body strength training sessions targeting all the major muscle groups in the chest, shoulders, arms, back, legs, and abdomen.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295ff39332-f78c-47ca-a082-b08bb1f91ee4 Strength training doesn’t only look like lifting weights at the gym. You can take a yoga class, an aerobics class at the gym that includes strength training, or do a strength training video at home. And if you enjoy lifting weights at the gym, that’s a great option, too. For a DIY at-home workout, choose one or two exercises listed below for each major muscle group and do one to three sets of 8 to 15 repetitions using a weight that is challenging but not too heavy (that might mean just using your own body weight):e60dc2a1-f33c-4a05-9b50-8e3e8e597629fe717a0a-e7b3-4ac5-90a4-c2603f0213e0 Lunges Squats Step-ups Rows Lat pull-downs Assisted pull-ups (either with a resistance band or a machine) Push-ups (on knees or regular) Chest press Dips Military press Lateral raise Plank Side plank Bicycle crunch Try arranging your workout in a circuit. Do one set of each exercise without resting in between. At the end of the round, rest for a minute or two, then repeat the round one to three more times. Don’t forget to warm up before getting started.
Flexibility and Balance Maintain Balance and Flexibility Maintaining both balance and flexibility has many benefits for older people. Falls are the No. 1 cause of fatal injury among older adults.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293b46b313-8e2b-4509-84ea-3ba8ca453872 Gaining more muscle mass and strength will help prevent falls, as will targeted balance and flexibility exercises to train specific musculature and muscle memory.e60dc2a1-f33c-4a05-9b50-8e3e8e597629653ef371-35ab-4181-9fc1-20dfea334a96 Balance exercises can be as simple as standing on one foot. Some strength training exercises, such as single-leg dead lifts and single-leg standing calf raises, can do double duty, building strength and improving balance. (As previously stated, just make sure you’re checking with your doctor that exercises you’re choosing are safe and appropriate for you.) Flexibility is also key for avoiding injury as you age. Muscles that are well stretched can move through their full range of motion.e60dc2a1-f33c-4a05-9b50-8e3e8e59762968125d9b-f078-4a4d-92ea-e44e794d845c This makes both exercise activities and daily movements easier. Pilates, yoga, and tai chi classes can help with flexibility. Or add some static or dynamic stretches as a warm-up and cooldown to other workouts. The Takeaway Staying physically active in your 70s and beyond is an important way to boost longevity and health as you get older. For ideal fitness, focus on a combination of cardiovascular exercise, strength training, and balance and flexibility exercises. It’s a good idea to check with your doctor before starting a new type of exercise or workout, particularly if you have any injuries or health issues that may interfere with your ability to safely exercise.
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