Exercising helps individuals of all ages and physical fitness levels, including 70-year-olds. Doing a variety of endurance, resistance and flexibility maneuvers can help improve overall functioning levels while reducing risks of developing health conditions such as diabetes, joint disorders, obesity and high blood pressure. Not all exercises may be appropriate for your health condition, so obtain medical clearance prior to starting new exercises.
Include Cardio Workouts
Exercises for 70-year-olds need to include some enjoyable aerobic activities to improve endurance levels, according to the American Academy of Family Physicians. Aerobic activities can reduce risks of developing chronic conditions such as heart disease, stroke and osteoarthritis. Walking is perhaps the most convenient and simplest aerobic exercise. Wear comfortable, well-fitted walking shoes and begin walking at a comfortable pace for 10 minutes. If you have not exercised in a while, start slowly to avoid risk of injury. As you progress, increase your pace and duration gradually. Shoot for a goal of walking at a moderately brisk level for 30 minutes on at least five days weekly to obtain the most health benefits. Other examples of cardio workouts include swimming, dancing, bicycling and running.
Can Be Water-Based
Some 70-year-olds are unable to exercise on land due to excessive pain, discomfort or immobility issues. Exercising in water is a viable option. Water's natural buoyancy takes pressure off joints, which increases mobility and lessens pain. Obtain an all-body workout by getting into warm, chest-deep water. Use your normal gait and walk in a large circle at a comfortable pace. After making one circle, relax for 20 seconds. Repeat this exercise 10 times. Make another two circles. Make certain both feet touch the pool's bottom throughout this exercise. Increase your time and intensity as you become stronger.
Strengthen With Walls
Seventy-year-old exercises need to include some simple strengthening exercises twice weekly. For ease and convenience purposes, resistance exercises, also known as strengthening training, can be done within the confines of your home. Increase your upper body strength by turning your wall into an exercise tool to do a pushup. Stand facing a wall, far enough back from it that you can extend both arms in front of you, placing your opened palms on the wall. Slowly lower your body toward the wall while bending your elbows. Keep your knees straight. Hold this position for five seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 15 times.
Utilize Chairs
Having a strong lower body can reduce risks of falling, tripping or losing balance and can improve your ability to perform everyday activities like getting in and out of a car. Simple 70-year-old exercises can turn chairs into exercise tools while strengthening the abdomen and thighs. Start by sitting upright in a firm chair with your feet shoulder-width apart on the floor. Lean your body slightly toward the front of the chair. Place your hands in front of your body or on your hips. Slowly lift your body from the chair and evenly distribute your body weight between both legs. Do not use your hands to help you lift up. Hold this position for 10 seconds. Slowly return to the sitting position. Relax for 10 seconds. Repeat this exercise 10 times.
