The American Society of Clinical Oncology reports that at least 7.5 hours of moderate exercise each week can lower your cancer risk and help prevent obesity-related health issues.
Even small amounts of movement can make a significant difference. Strength exercises, in particular, are especially important for those aged 70 and up. These exercises help improve balance, keep you mobile, and boost your overall health.
In this quick guide, you’ll find simple and safe exercises for those aged 70 and up. Keep reading to learn how these strength workouts can help you stay strong and active.
Chair Squats
Chair squats are great for strengthening your legs, glutes, and core. They also help with everyday movements like standing up and sitting down. To perform a chair squat, sit on the edge of a sturdy chair with the feet shoulder-width apart.
Stand up slowly while keeping your chest upright. Then, gently lower yourself back down without plopping into the chair. Perform 8-12 repetitions, focusing on controlled movement.
For extra support, use a chair with armrests. The chair will help you maintain your balance and avoid straining your body. Take breaks in between the repetitions and stop if it hurts.
Wall Push-Ups
Wall push-ups target your chest, shoulders, and arms while helping improve posture. They’re among the exercises for elderly that strengthen the upper body. Stand upright, facing a wall with your arms extended at shoulder height, and place your hands slightly wider than your shoulders.
Afterward, bend your elbows to bring your chest toward the wall and slowly push yourself back to the starting position. Perform 8-12 repetitions, maintaining a steady pace. While doing this exercise, keep your spine neutral and avoid letting your hips dip forward.
Imagine a straight line from the top of your head through your back to your feet. Make sure your footing is stable to avoid slipping. Keep the movements slow and steady for safety and effectiveness.
Seated Leg Lifts
Seated leg lifts help strengthen your quads, hip flexors, and core muscles, thus improving your ability to walk and climb stairs. Sit on a chair with your feet flat on the ground, then extend one leg straight out and hold it for 3-5 seconds. Stick to these fitness for aging adults tips when doing the exercise:
- Lower your leg slowly and repeat on the other side.
- Perform 8-12 repetitions per leg.
- Use a chair with a backrest for stability.
- Focus on controlling the movement and avoiding jerks.
Most people make the mistake of rushing through the leg lifts. Keep the movements slow and controlled to ensure you engage the right muscles. Avoid swinging your leg, as it can lead to poor form and reduced effectiveness.
Standing Side Leg Raises
Standing side leg raises target your hips, thighs, and core. They are among the balance workouts for seniors and can help strengthen hip muscles. Stand next to a chair or wall for support, then lift one leg to the side, keeping it straight with your toes pointed forward.
Slowly lower the leg and repeat the movement on the other side. Perform 8-12 repetitions per leg, focusing on control and stability. Do them gently to avoid running out of breath.
Be sure not to lean sideways while lifting your leg. Keeping your body upright will ensure you target the right muscles and maintain good balance. It also reduces the risk of injury, which is crucial if you plan to do this exercise for long.
Bicep Curls with Light Weights
Bicep curls help build arm strength and improve grip, which is useful for everyday tasks. They can also make lifting and carrying objects easier. To do them, sit or stand with a light weight, like a water bottle, in each hand.
Slowly curl the weights toward your shoulders, then lower them back down. Perform 8-12 repetitions, maintaining slow, controlled movements. Here are other tips that can guide you:
- Focus on keeping your arms steady.
- Use lighter weights to avoid straining your muscles.
- Perform the movement slowly to engage your muscles.
- Avoid swinging your arms during the exercise.
People often make the mistake of using super heavy weights, which can lead to jerky movements. Use lighter weights and focus on form rather than speed. This ensures the exercise remains effective and safe.
Heel-to-Toe Walk
Heel-to-toe walks strengthen your balance and coordination. This exercise helps stabilize the muscles that prevent falls. To do it, walk in a straight line and gently place the heel of one foot in front of the toes of the other foot.
Continue walking 10-15 steps, focusing on your balance with each step. If needed, use a hallway wall or sturdy surface for support. Regularly performing this senior strength training workout can improve your stability and lower the risk of falls.
Bridge Exercise
The bridge exercise strengthens your glutes, hamstrings, and lower back. It’s perfect for improving mobility in the hips and stability in the core. Increased core strength improves proprioception and postural control, which reduces lower back strain.
An MDPI study found that core exercises enhance functional abilities and coordination. These exercises also improve balance and neuromuscular control. To perform a bridge, proceed as follows:
- Lie on the back with the knees bent and feet flat on the floor
- Lift your hips toward the ceiling, then squeeze your glutes before holding for 3-5 seconds
- Lower your hips slowly and repeat the movement
- Perform 8-12 repetitions, focusing on controlled movement
- Avoid arching your back too much during the lift
- Engage your core to support your spine while lifting your hips
One common mistake is over-arching the back while performing the bridge. Instead, focus on squeezing your glutes without straining your lower back. Keep the movement slow and deliberate for maximum benefit.
Boost Your Health With Strength Exercises Today
Strength exercises are a great way to stay independent, active, and healthy as you age. They improve balance, reduce the risk of falls, and help you live confidently. Adding these simple workouts to your routine can make a big difference in how you feel daily.
If you’re looking for independent senior living in The Woodlands, TX, Conservatory At Alden Bridge is here. Our community is surrounded by beautiful tree-lined streets and close to shops, parks, and entertainment. Schedule a tour and see how we can help you live your best life.
