When you were younger, staying active was not difficult. Between your gym membership, chasing after children, and commuting to the city, there were plenty of opportunities to stay active.
However, as you enter into your retirement years, finding ways to be active is even more important for your physical and mental wellbeing.
With more time, you have a range of choices of how, when, and what type of exercise to do.
The best exercises for seniors over 70 depending on who you are and what you enjoy.
And the decisions you make now about your physical activity will have an impact on how healthy your heart, bones, and mind will stay as you get older.
While any exercise is better than none, the recommended amount of exercise for seniors in their 70s is 150 minutes per week, which is just over 20 minutes per day.
Benefits of Exercises for Seniors Over 70
Exercise is an important factor determining how long someone will live. This is even true for people who only start exercising as seniors.
So, there is no better time to start than now.
Especially if you have health conditions, it is important to speak to your doctor before starting any new exercise routines. Make sure the exercise you choose is appropriate for your body and heart and will not cause any other problems.
There are many benefits of exercising for seniors over 70 including:
Maintaining a healthy weight.
- Doing exercise speeds up your metabolism which helps keep your weight stable.
Improving flexibility and mobility.
- Exercise helps strengthen your muscles which reduces the risk of falls. This is important because falls can cause fractures and breaks.
Keeping your brain sharp.
- Active people are better at multitasking and creativity tasks. Even more important is that exercise prevents memory loss and even dementia.
- Staying active after 70 can improve your immune system and keep your blood pressure healthy. It can also reduce the prevalence of conditions such as heart disease, osteoporosis, and low bone density.
- Being physically active gives you more energy, reduces stress, and improves your wellbeing. It also makes you look and feel younger (who doesn’t want that?!).
Choosing the Best Exercises for Seniors Over 70
With all of the health benefits, getting started with an ongoing exercise routine should be a priority.
However, choosing the type of exercise and having the motivation to start can be difficult.
Thankfully, there are many exercises for seniors over 70 that could work for you. This allows you to choose one that is safe, keeps you active, but does not push you too hard.
Even if you are in a wheelchair or unable to walk long distances there are plenty of options such as chair aerobics, tai chi, or even aqua fitness classes.
If possible, it is good to participate in different types of exercise as they each help strengthen different parts of your body.
Some different types of exercise include:
- This type of exercise uses large muscle groups and keeps your heart pumping. Cardio exercises that are recommended for seniors over 70 are swimming, cycling, dancing, tennis, and walking.
- Working on balance helps you improve your posture and makes it less likely that you will fall. Balance can be worked on through activities like tai chi and yoga. Of course, it is important to have all of the proper equipment such as an exercise mat, or yoga mat. This is especially true if you are participating in the classes online.
- Usually, this type of exercise is done with weights, stretch bands, resistance bands, or even bodyweight. It makes you stronger, helps you balance better, and even minimizes losing bone mass. Activities such as squats and modified pushups can be fun and help build or maintain muscle. Using a fit ball is also one of the most effective ways of improving muscle tone and strength.
- Not only gymnasts need to work on their flexibility. Flexibility keeps your muscles working and allows you to continue with daily activities. Some of these include driving, showering, and playing with children and grandchildren. This is done by stretching different muscles.
If you have weak muscles or joints, or know that you are prone to injury, consider a Bio Skin Sports brace for your knee, back, or ankle to keep you safe.
Staying Motivated to Exercise when you are Over 70
You understand the health benefits, have found the exercise that works best for you, and are ready to start. However, like many other new year’s resolutions, staying motivated is difficult.
Here are some ways to help you stay motivated.
Make it social.
- Finding a friend to exercise with helps you stay motivated. You can motivate and encourage each other. Of course, you don’t want to disappoint a friend by cancelling your workout date.
Don’t push yourself too hard.
- Often, when starting something new, you might be over-excited and over-exert yourself. It is important to start slow and build up your strength and endurance. You do not want to start too fast and get burnt out or even injured.
Keep track of your achievements.
- Since progress is often slow, it is hard to notice on a daily or weekly basis. Keeping track of how far you walked or how many stretches you did lets you reflect on your progress. You can do this manually or with one of these apps for your phone.
Reward your efforts.
- Knowing that you will have an extra treat, or a new piece of clothing when you reach a certain milestone helps you stay motivated. This is especially when you are not in the mood to exercise.
Staying fit and healthy for seniors over 70 does not need to be challenging.
It can be fun, rewarding, and even motivating.
If you come into our showroom in Brighton East, let us know what activities you are enjoying staying fit and healthy this year and our friendly staff will help you assist in finding the best exercise equipment for your home workout
Statewide Home Health Care. Your Home. Your Health. We Care.