How to Stay Fit at 70 and Beyond

Staying physically active is a key component of preserving function and health. Regularly doing cardiovascular exercise, performing strength training exercises, and working on your balance and flexibility are all important.

Just 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 if it’s appropriate for your health status and ability, particularly if you have a health issue or disease that might interfere with your ability to safely exercise.

Improve Cardiovascular Health

Moderate-intensity activities include walking briskly, ballroom dancing, and water aerobics; vigorous activities include jogging, running, swimming laps, and jumping rope.

There is no single best type of aerobic workout for older adults. The best aerobic activities are ones that you enjoy doing and want to engage in regularly.

Here are some options.

Walk or Run

Walking is one of the most accessible types of aerobic exercise for people of all ages. Lace up your sneakers and go.

• Improved circulation
• Stronger bones and healthier joints
• A longer life
• A brighter mood
• Improved sleep
• Stronger muscles
• Easier weight maintenance or loss
• Protection against cognitive decline
• Improved breathing

For the best results, walk for at least 20 to 30 minutes at a time at a brisk pace that raises your heart rate and makes you break a light sweat.

When you're ready for a little more challenge, up your pace to a jog or run. Running offers all the same benefits of walking, but it burns more calories and can further increase your cardiovascular fitness level. You can also do a mix of fast-paced walking and jogging or running.

Ride a Bicyle

Use a Cardio Machine at the Gym

Try a Group Class, League, or Workout

Your gym may also offer aerobic classes, such as step aerobics and Spinning. Let the instructor know if you’re new and whether you have physical limitations — and then go at your own pace.

Continue Strength Training

Strength training doesn’t only look like lifting weights at the gym. You can take a yoga class, an aerobics class at the gym that includes strength training, or do a strength training video at home. And if you enjoy lifting weights at the gym, that’s a great option, too.

• Lunges
• Squats
• Step-ups
• Rows
• Lat pull-downs
• Assisted pull-ups (either with a resistance band or a machine)
• Push-ups (on knees or regular)
• Chest press
• Dips
• Military press
• Lateral raise
• Plank
• Side plank
• Bicycle crunch

Try arranging your workout in 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 getting started.

Maintain Balance and Flexibility

Balance exercises can be as simple as standing on one foot. Some strength training exercises, such as single-leg dead lifts and single-leg standing calf raises, can do double duty, building strength and improving balance. (As previously stated, just make sure you’re checking with your doctor that exercises you’re choosing are safe and appropriate for you.)

Pilates, yoga, and tai chi classes can help with flexibility. Or add some static or dynamic stretches as a warm-up and cooldown to other workouts.

The Takeaway

• Staying physically active in your 70s and beyond is an important way to boost longevity and health as you get older.
• For ideal fitness, focus on a combination of cardiovascular exercise, strength training, and balance and flexibility exercises.
• It’s a good idea to check with your doctor before starting a new type of exercise or workout, particularly if you have any injuries or health issues that may interfere with your ability to safely exercise.