Stay Active and Thrive: Best Exercises for Older Adults Over 70

taying active and prioritizing physical fitness becomes increasingly important as we age, especially for older adults over 70. Engaging in regular exercise not only helps maintain physical health but also contributes to overall well-being and a higher quality of life.

By participating in exercise classes specifically designed for older adults, such as those offered on GetSetUp, you can safely and effectively incorporate various types of exercise into your routine.

Let's explore the best exercises for older adults over 70, focusing on activities that are safe, enjoyable, and beneficial for your health.

Top Exercises for Older Adults Over 70

Aerobic Exercise

Aerobic exercise or cardiovascular exercise, is crucial for maintaining heart health, boosting endurance, and managing weight!

Low-impact activities like brisk walking, swimming, cycling, and water aerobics are gentle on the joints while providing excellent cardiovascular benefits. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or as recommended by your healthcare provider.

Try our aerobic exercise classes today:

• Let's Get Moving!
• Indoor Walking Workout

Strength Training

Strength training plays a pivotal role in preserving muscle mass, improving bone density, and enhancing overall strength and functionality. It's essential to include strength training exercises at least twice a week.

Focus on exercises that target major muscle groups, such as squats, lunges, bicep curls, tricep dips, and seated leg presses. You can use resistance bands, dumbbells, or even your own body weight to provide resistance. Start with lighter weights or resistance and gradually increase the intensity as you become more comfortable and confident.

Learn more:

• At-Home Light Weight Workout
• ‍Safe and Effective At-Home Strength Training

Flexibility and Balance Exercises

Flexibility and balance exercises are vital for maintaining mobility, preventing falls, and improving posture.

Activities like yoga, tai chi, and stretching routines help increase flexibility, enhance joint range of motion, and promote relaxation. These exercises also incorporate balance challenges that improve stability and reduce the risk of falls.

Discover classes specifically designed for older adults that focus on these areas to ensure safety and proper guidance:

• Ease into Yoga: Seated Yoga for Beginners
• Tai Chi - Shibashi
  

Core Strengthening

Strengthening the core muscles, which include the abdominal, back, and pelvic floor muscles, is crucial for stability, posture, and preventing back pain.

Engage in exercises such as pelvic tilts, seated torso twists, plank variations, and gentle Pilates movements that target the core muscles. Proper form and technique are essential, so consider participating in classes that provide instruction and guidance.

Try our core training class, taught by older adults for older adults: Core Training Fitness Class

Mind-Body Exercises

Incorporating mind-body exercises like meditation, deep breathing, and mindfulness practices can promote relaxation, reduce stress, and improve mental well-being. These exercises can be done anywhere, anytime, and are particularly beneficial for older adults looking to manage stress, enhance focus, and improve overall emotional health.

Check out our class Mindful Chair Yoga and get started improving your well-being today!

Safety Tips for Older Adults:

While engaging in exercise, it's important to prioritize safety and consider the following tips:

1. Consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health concerns or conditions.
2. Warm up before each exercise session to prepare your muscles and joints for activity. Gentle movements and stretches can help increase blood flow and prevent injury.
3. Listen to your body and avoid exercises that cause pain or discomfort. Modify or adapt exercises as needed to suit your abilities and limitations.
4. Stay hydrated and take breaks when necessary. Pace yourself and gradually increase the intensity or duration of your exercises over time.
5. Choose appropriate footwear and comfortable clothing that allows for freedom of movement and supports proper alignment.

Benefits of Regular Exercise for Older Adults:

Engaging in regular exercise offers a wide range of benefits for older adults over 70, including:

1. Enhanced physical strength, endurance, and flexibility, allowing for greater independence and the ability to perform daily activities with ease.
2. Improved cardiovascular health, reducing the risk of heart disease, high blood pressure, and other chronic conditions.
3. Increased bone density and reduced risk of osteoporosis, which helps maintain strong and healthy bones.
4. Better balance and coordination, lowering the risk of falls and related injuries.
5. Enhanced mental well-being, reducing symptoms of anxiety and depression and promoting a positive outlook on life.
6. Improved cognitive function and memory, supporting overall brain health.
7. Better weight management and metabolism, maintaining a healthy body weight and reducing the risk of obesity-related conditions.
8. Increased social engagement and sense of community through participating in exercise classes and activities with other older adults.

In addition to these physical and mental health benefits, regular exercise can bring a sense of accomplishment, self-confidence, and enjoyment to your daily routine.

It's never too late to start incorporating exercise into your life, and the variety of classes offered on GetSetUp provides a convenient and supportive environment to do so.

Tips for Getting Started:

1. Start gradually: If you're new to exercise or haven't been active for a while, start with low-impact activities and shorter durations. Gradually increase the intensity and duration of your workouts as you build strength and stamina.
2. Find activities you enjoy: Choose exercises and classes that you find enjoyable and engaging. This will help you stay motivated and committed to your fitness routine.
3. Seek professional guidance: Joining exercise classes specifically designed for older adults, such as those offered on GetSetUp, provides the advantage of expert guidance and ensures exercises are tailored to your needs and abilities.
4. Listen to your body: Pay attention to any discomfort, pain, or excessive fatigue during or after exercise. If something doesn't feel right, modify or stop the exercise and consult with your healthcare provider if needed.
5. Stay consistent: Aim for regular exercise sessions throughout the week to maintain the benefits. Create a schedule and make exercise a priority in your daily routine.

Embrace the Benefits of Exercise Today

Incorporating regular exercise into your life is a wonderful gift you can give yourself as an older adult over 70. It not only supports your physical health but also enhances your overall well-being and quality of life. With the wide range of exercises and classes available on GetSetUp, you have the opportunity to find activities that suit your preferences and abilities.

So, take that first step and join a fitness class on GetSetUp. Discover the joy of moving your body, improving your strength and flexibility, and connecting with like-minded individuals. Embrace the benefits of exercise and let it empower you to live your life to the fullest, enjoying every moment of vitality and vitality at any age.

Remember, it's never too late to start exercising, and every small step towards a healthier and more active lifestyle matters.

Get ready to experience the transformative power of exercise and unlock the potential of your body and mind. Start your fitness journey today on GetSetUp and embrace the incredible benefits of exercise for older adults over 70!

Learn More

• Visit the GetSetUp to explore the wide range of virtual fitness classes and other learning opportunities tailored specifically for older adults
• Walking To Build Strong And Healthy Knees
• Aging Well: Fitness and Nutrition Needs for Adults 70+