Best Exercises Over 70
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The 6 Best Exercise and Activity for People Over 70
People often ask what the best exercises for those over 70 are. There are several benefits to exercising, especially for people over the age of 70. Staying as active as possible, without overexerting can help people over 70 live a more independent lifestyle. Exercises over the age of 70 can improve energy, balance, brain function and help to prevent disease. Below are 6 of the best exercise activities for people over 70.
There are group fitness classes such as silver sneakers that include some of the best exercises for those over 70
Water Aerobics
Water Aerobics is one of the best exercises over 70. They are an ideal way for people over 70 to improve strength, flexibility and balance without putting a significant amount of stress on the body, especially for those living with arthritis or other joint pain. When exercising in the water, the buoyancy of the water puts less stress on the joints. Additionally, water brings natural resistance that eliminates the need for weights in strength training. There is an unlimited variety of exercises that can be performed in the pool, and it is best to start with a certified fitness instructor or physical therapist to make sure the exercises are safe and appropriate for the individual.
Chair Yoga
Chair yoga is a form of yoga that can be more accessible for people over 70 who might have limited balance and strength as it provides less stress on the muscles and joints than more conventional forms of yoga. Chair yoga is a low impact exercise that can improve muscle strength, mobility, balance and flexibility, which are important health aspects for people over 70. Chair yoga has also been shown to improve mental health and quality of sleep.
Pilates
Pilates is an efficient and low-impact form of exercise that can help build functional core strength, stability and coordination. In Pilates, the emphasis is on breathing, alignment, core muscle engagement, and concentration and is therefore, a safe way to develop core strength and flexibility. Pilates helps to improve strength, stability and coordination without the stress of higher-impact exercises. Pilates can be performed on an exercise mat or on a Pilates Reformer, as well as modifications that can be made for those who may need to perform the exercises seated in a chair.
Woman doing Pilates
Resistance Band Workouts
For people over 70, it is important to add strength training into an exercise routine as it is helps to maintain muscle mass. Resistance band workouts are a great way to improve strength without putting additional strain on the joint. Resistance bands are strips of rubber that stretch and can be used to exercise all parts of the body. The are lightweight, inexpensive, easy to carry, and most resistance band workouts can be performed in-home.
Body Weight Workouts
Body weight workouts are strength training exercises that use an individual’s body weight to provide resistance. Exercising with body weight is a good way to help counteract the effects of decreasing muscle mass in people over 70. One of the key benefits of body weight workouts is the affordability as body weight exercises do not require any free weights, machine or type of equipment.
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Walking
Walking helps to promote a healthy lifestyle by helping to lower the risk of heart disease and stroke as well as helps to decrease the risk of osteoporosis. Walking can improve flexibility, endurance, balance and coordination which all help to decrease the risk of falls. For people over the age of 70, being able to walk independently improves likelihood of being able to live on their own. Walking requires minimal equipment (just good shoes!) and can be performed indoors or outside. Walking with a friend or group improves accountability, makes it more fun and, of course, is safer.
Physical Therapy
No matter what exercise plan is chosen, exercising safely is key. It is very important to speak with one’s physician, especially if an individual has a chronic condition, injury or issues with balance, prior to beginning a new exercise routine to help select which type of exercise is best for the individual.
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