I am almost 80 and I continue to teach fitness classes at my local YMCA, as well as swim, ride my bike, walk hills, and dance daily.
I have been teaching a “Move Together Strength” class at the local YMCA for some time now, which is popular. I have to do a lot of research for that which I enjoy.
It keeps my brain sharp.
Most of the participants are approaching 90+ very quickly.
Exercises for those 70+ and older should focus on functional moves to build their strength, balance, flexibility. and keep their heart strong.
Modify the exercises to accommodate your situation and if you need the help of health care people, their are lots available.
Best Exercises for Age 70+
1. Pelvic Tilt
Stand tall with your hips in neutral, feet shoulder width apart, knees soft, shoulders down and back, ears over shoulders.
Breath in through your nose and slowly out through your mouth. Hold this position until you feel tired or you begin to slouch.
Repeat.
2. Walk
Pay attention to your posture while walking 5 steps.
Walk forward heel to toe.
Walk on the balls of your feet and toes.
Walk stepping over.
Walk the plank.
Walk sideways.
Walk backwards.
Stop periodically and check your form.
3. Strength at the Wall
Press Away – Face the wall about arms length away and feet apart. With hands on the wall, lean in and push away keeping heels down.
Heel Raise – Face the wall about arms length away and feet apart. Lift heels high and hold for 3 seconds. Rest your heels and repeat 10x or more.
Lunge – Face the wall about arms length away and feet apart with one foot closer to the wall than the other. Hold the wall with hands while pushing from knee into the wall and hold. Keep both heels on the ground. Repeat with the other foot forward. Repeat both legs at least 10X.
4. Sit Tall Chair Yoga
Leg Raise – Lift right knee high and left arm straight overhead and hold for 10 seconds. Repeat on the other side.
Lift straight right leg high with toes pointing to your nose and hold for 10 seconds. Repeat on the other side.
Cross one leg over the other above he knee and pull your knee to your chest and hold for 10 seconds. Repeat on the othe side.
5. Stretch and Hold
Quadriceps (quads) are large muscles between your hip and knee on the top front of legs.
Your hamstrings are large muscles between your “bum” and your knees on the back of your upper legs.
These muscles need to be stretched after using your legs a lot i.e. at the end of the day.
Stand tall and hold onto something to maintain proper form/balance.
Take a step forward and lift your foot at the front balancing on your front heel.
Lower your hips and push them back keeping your back straight from your head to your tailbone.
Hold
Repeat on the other side.
Stand tall while holding onto something for support.
Lift one leg bending it backwards trying to touch your “bum” with the heel.
Hold onto your pants if you need to.
Hold and then repeat on the other side.
6. Qi Gong’s The Archer
Without holding on to anything, stand tall with your body in neutral.
Very very slowly, leading with your hands, lift your left knee high and slowly turn your left leg to the left.
As you put your left leg down on the floor and reach out over the left side with your arms.
Slowly pull your left leg and arms back in toward centre and rest. Repeat on the right side.
Take Away
Start slowly and progress gradually.
Listen to your body for signs of distress.
It’s ok to be uncomfortable but not in pain.
Incorporate a mixture of functional exercises such as aerobics, balance, strength, and flexibility.
Chat with your doctor before you begin.
About The Author
