Here are five workouts to do regularly in your 70s for an active, healthy lifestyle.
Keep reading to learn all about my five top-recommended workouts to do in your 70s.
Improving balance and stability can helpprevent falls, which are a common concern among aging adults.
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Single-leg Stands
Stand near a sturdy chair or countertop for support if needed.
Lift one foot off the ground, and balance on the other leg.
Hold this position for 20 to 30 seconds, then switch legs.
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Perform three sets on each leg.
Walk in this manner for 10 to 15 steps, then turn around and repeat.
Clock Reaches
Imagine yourself at the center of a clock.
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Return to the starting position, and switch legs.
Perform eight to 10 reaches on each leg for three sets.
Chair yoga modifies traditional yoga poses to make them accessible for individuals with mobility issues or balance concerns.
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Seated Forward Fold
Sit toward the front edge of a sturdy chair with your feet flat on the ground.
Hold this position for 30 to 60 seconds, breathing deeply.
Slowly return to an upright position.
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Inhale as you arch your back, lifting your chest and gaze toward the ceiling (cow pose).
Exhale as you round your back, tucking your chin to your chest (cat pose).
Flow between cat and cow poses, syncing your breath with movement for 8-10 repetitions.
Hold this twist for 30 seconds, breathing deeply.
Return to the center, and repeat on the other side.
These exercises target major muscle groups to support everyday activities and maintain independence.
Band Chest Press
Sit tall in a chair with your feet flat on the ground.
Press the band forward until your arms are fully extended, then return to the starting position.
Perform 10 to 12 repetitions for three sets.
Hold the ends of the band in each hand with your arms extended toward the ground.
Pull the band toward your chest, squeezing your shoulder blades together, then return to the starting position.
Perform 10 to 12 repetitions for 3 sets.
Slowly return to the starting position.
Perform 10 to 12 repetitions on each leg for three sets.
Water Walking
Stand in chest-deep water with good posture, and engage your core.
Take exaggerated steps forward, lifting your knees high and swinging your arms for momentum.
Continue walking for 10 to 15 minutes, gradually increasing your pace as you warm up.
Use foam dumbbells or water-resistant equipment for added resistance and intensity.
Kickboard Walks
Hold the kickboard with both hands, and maintain a firm grip.
double-check to stand in chest-deep water and take steps forward while holding the kickboard.
Lift your knees slightly higher with each step.
Perform laps for 10 to 15 minutes.
Walking is a simple yet effective form of exercise that can be easily incorporated into your daily routine.
Regular walking can improve cardiovascular health, strengthen bones, and boost mood and mental well-being.
Walking in nature has been shown to reduce stress, improve mood, and enhance overall well-being.
Take time to appreciate your surroundings, breathe deeply, and connect with nature as you walk.
