Best Exercise for Seniors Over 70 Years. Things to Consider
Best Exercise for Seniors over 70
Many studies in 1970s indicated that stamina, strength, and muscle flexibility drop significantly when people cross 70 years age.
Framingham disability study found that over 62 percentage of women aged between 75 to 85 had difficulty stooping or kneeling;
Around 67 percent of them couldn’t lift more than 10 pounds at that age level
42 percentage of people at this age level had difficulty to stand more than 15 minutes.
All these age related drop in stamina and strength were once considered an inevitable result of aging.
However, a great study by Tufts researchers and Harvard University researchers in 1944 showed that most of the functional losses could be reversed even in the oldest men and women.
Fitness Building Blocks
The key is to find activities that you enjoy based on the fitness building blocks.
They are 1. Resistance 2. Strength Training; 3. Balance; 4. Cardio; 4. Flexibility
Resistance Exercise: Best exercise for seniors over 70
In a study conducted with 100 nursing home residents aged between 72 to 98 were allowed to perform resistance exercise 3 times a week for almost 10 continuous weeks.
Surprisingly, at the end of the 10th week, those 100 home residents who performed this exercise were able to lift more weights.
comparatively, climb more stairs, and walk faster than their counterparts who continued to loss strength and stamina.
Some traditional resistance exercises includes push ups, sit ups, body squat, bench press, Bent over row
Healthy Aging Researches suggest that people in their 70s and 80s could be more fit and perform more activity.
If they regularly perform some basic exercise at home or wherever they are placed.
We strongly suggest individuals over 70 years of age to consult with their physician.
Consult and be cleared so that they can perform basic exercises to keep them active and feel more energetic
Strength Training
This training can respond well to the typical muscle mass loss that occurs with aging and decreases the risk of broken bones and risk of falling.
As said before, many studies have found that people above 70 years age who undergoes resistance exercise.
They have achieved significant gains and many have gained the activeness of younger people.
Hand weights and resistant bands are safe and effective for strength training for the seniors
Before starting with this strength exercise, kindly get checked with your physician and see if you are physically fit and safe enough to carry out these exercises
Balance Exercise: best exercise for seniors over 70
Balance exercises is all about STANDING and STABILITY.
It helps to maintain standing firmly and stably helps you to figure out whether you are moving around or stationary.
Many posture exercises you can try for balance example, You can try Yoga postures to gain more self confidence with stability.
It increases and improves balance and stability and reduces risk of falling and fear of falling.
Cardio Exercise
Cardio exercise includes Walking, Stair Climbing, Swimming, Cycling, Rowing, Tennis and hiking.
Anything that uses your muscle groups in rhythmic motions over a period of time.
These exercises gets your heart pumping and may even feel a little shorter of breath.
This helps to lessen fatigue and improves endurance for daily activities
Conclusion: Best Exercise for Seniors over 70 ; Things to Check and Consider
Seniors with diabetes, cardiac issues, arthritis are at higher risks of ending up in health complications.
When doing regular workouts and exercising and should be frequently checked by physicians.
It is advised that senior people should keep track of their heart rate with the available heart rate monitor to reduce risk of overexertion.
Also check the blood pressure levels with your physician and get advise before and after exercise.