How to stay fit at 70 and beyond

Staying physically active is a key part of maintaining function and health. Regular cardiovascular exercise, strength training, and working on your balance and flexibility are all important. Remember, before trying a new workout or activity (or any of the workouts mentioned below), it’s a good idea to check with your doctor whether it is right for your health and abilities, especially if you have a health problem or illness that might interfere with your ability to exercise safely. Cardiovascular activity Improve cardiovascular health The benefits of aerobic exercise for those over 70 are numerous. Physical activity reduces the risk of heart disease, which is the leading cause of death among men and women in the United States. and helps improve sleep and mood.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c8cee847-9519-48c1-bb5d-887e06001e1f The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous aerobic exercise each. week.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c437c8b1-b110-4d08-abd0-b98bdfc926f7 For even greater benefits, you should aim for 300 minutes of moderate-intensity exercise or 150 minutes of vigorous-intensity exercise per week. Moderate-intensity activities include brisk walking, ballroom dancing, and water aerobics; Vigorous activities include jogging, running, swimming, and jumping rope. There is no one type of aerobic workout that is ideal for older adults. The best aerobic activities are those that you enjoy doing and want to do regularly. Here are some options. Walk or Run Walking is one of the most accessible types of aerobic exercise for people of all ages. Put on your sneakers and let’s go. The many benefits of walking include: improved circulation Stronger bones and healthier joints Longer life Brighter mood Improved sleep Stronger muscles Easier weight maintenance or loss protection against cognitive decline Improved breathing For best results, walk for at least 20 to 30 minutes at a time at a brisk pace that increases your heart rate and makes you sweat lightly. When you’re ready for a little more challenge, pick up your pace and go jogging or running. Running offers the same benefits as walking, but it burns more calories and can further improve your cardiovascular fitness. You can also do a mixture of brisk walking and jogging or running. Cycling Cycling offers many of the same benefits as walking and jogging, including healthier bones and joints and improved cardiovascular fitness. Cycling is especially beneficial for people with age-related joint stiffness or pain because it causes less impact on your joints. At a gym, you have many options. Most gyms offer stationary bikes and treadmills. There may also be elliptical machines, stair climbers and rowers. All of these provide excellent cardiovascular workouts that provide similar benefits to outdoor walking, running, or cycling. Turn. Let the instructor know if you are new and have any physical limitations, then move at your own pace. Staying engaged in social fitness activities can provide as many benefits to your mental health as it does to your physical health. league, you will benefit from the benefits of physical activity as well as social engagement. Strength Training Continue Strength Training Some cardiovascular exercise activities can help you build muscle, but don’t neglect strength training exercises. That’s why the U.S. Department of Health and Human Services recommends that in addition to weekly cardio exercises, adults participate in at least two full-body strength training sessions targeting all major muscle groups in the chest, shoulders, arms, back, legs and abdomen.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295ff39332-f78c-47ca-a082-b08bb1f91ee4 Strength training isn’t just like lifting weights at the gym. You can take a yoga class, an aerobics class at the gym that includes strength training, or make a strength training video at home. And if you like lifting weights at the gym, this is also a great option. For a DIY workout at home, choose one or two exercises listed below for each major muscle group and perform one to three sets of 8 to 15 repetitions using a weight that’s challenging but not too heavy (this may involve just using your own body). weight):e60dc2a1-f33c-4a05-9b50-8e3e8e597629fe717a0a-e7b3-4ac5-90a4-c2603f0213e0 Lunges Squats Step-ups Rows Lateral pull-downs Assisted pull-ups (with a resistance band or machine) Push-ups (on the knees or regular) Chest press Dips Military Press Lateral Raise Plank Side Plank Bicycle Crunch Try organizing your workout into a circuit. Do one set of each exercise without resting in between. At the end of the round, rest for a minute or two, then repeat the round one to three more times. Don’t forget to warm up before you start. Flexibility and Balance Maintaining Balance and Flexibility Maintaining balance and flexibility has many benefits for older adults. Falls are the leading cause of fatal injuries among older adults. memory.e60dc2a1-f33c-4a05-9b50-8e3e8e597629653ef371-35ab-4181-9fc1-20dfea334a96 Balance exercises can be as simple as standing on one foot. Some strength exercises, such as single-leg deadlifts and standing single-leg calf raises, can do double duty, building strength and improving balance. (As noted earlier, just be sure to check with your doctor to make sure the exercises you choose are safe and appropriate for you.) Flexibility is also key to avoiding injury as you age. Well-stretched muscles can move through their full range of motion.e60dc2a1-f33c-4a05-9b50-8e3e8e59762968125d9b-f078-4a4d-92ea-e44e794d845c This makes both physical activities and everyday movements easier. Pilates, yoga, and tai chi classes can help improve flexibility. Or add static or dynamic stretching as a warm-up and cool-down to other workouts. The Takeaway Staying physically active at age 70 and beyond is an important way to improve longevity and health as you age. For ideal fitness, focus on a combination of cardiovascular exercise, strength training, and balance and flexibility exercises. It’s a good idea to consult your doctor before starting a new type of exercise or workout, especially if you have any injuries or health conditions that might interfere with your ability to exercise safely.