- Low-impact exercises can help keep the body healthy and reduce the risk of chronic illnesses.
- Strength training is essential to maintain your muscle mass, bone density, and balance.
- Incorporating physical activity into daily routines, like taking the stairs or playing with the grandkids, can help improve overall health.
- Monitor your health by regularly visiting a doctor and checking blood pressure, cholesterol, glucose levels, or any chronic conditions.
- Try some fun sports such as golf, bowling, pickleball, and table tennis to stay active.
Aging is inevitable, but that doesn’t mean you have to succumb to a sedentary lifestyle. Staying active is essential for people of all ages, especially older adults. Regular exercise can help keep your body healthy and your mind sharp, improve immunity, and reduce the risk of chronic illnesses. However, as you age, you must modify your workout routine to ensure safety and effectiveness. Here are some tips to help you stay active at 70.
Do low-impact exercises.
High-impact exercises can strain your joints and increase the risk of injuries, especially if you have arthritis or osteoporosis. Instead, opt for low-impact activities such as walking, swimming, cycling, yoga, and tai chi.
These exercises are gentle on your body and provide various benefits such as improved balance, flexibility, and cardiovascular health. Just remember to start slowly and gradually increase the intensity and duration of your workouts.
Incorporate strength training.
Strength training is crucial for older adults as it helps maintain muscle mass, bone density, and balance. Resistance bands, bodyweight exercises, and light weights are excellent options for strength training. Focus on all major muscle groups, including arms, chest, back, legs, and core. Aim for at least two days per week of strength training.
Stay active throughout the day.
You don’t have to devote hours to working out to stay active; you can incorporate physical activity into your daily routine. For instance, you can take the stairs instead of the elevator, walk to the grocery store, do gardening, do housework, or play with your grandkids. Every bit of movement counts and can improve your overall health.
Monitor your health.
As you age, your body’s needs change, so staying in tune with your health is vital. Visit your doctor regularly, and monitor your blood pressure, cholesterol, glucose levels, and any chronic conditions. If you have any concerns about your workout routine, consult your physician.
Find a workout buddy.
Exercising with a friend or family member can provide motivation, accountability and make your workouts more enjoyable. You can join a fitness class or club, walk together, or find an online workout community. Having a supportive companion can help you stay consistent with your exercise routine.
Try out some sports.
You don’t have to limit yourself to traditional exercises; why not try fun sports? Choose activities that can help you stay active without putting too much pressure on your joints. Here are four great examples:
Golf
Golf is an excellent way to get fresh air while strengthening your muscles. It’s also a great source of low-impact aerobic activity and helps improve balance and coordination. Golf can also be a great social opportunity, so it’s perfect if you want to stay active while having fun.
Bowling
Bowling is another low-impact activity that helps improve agility and coordination. Bowling alleys usually have bumpers and ramps, which make the game suitable for all levels of experience. Plus, bowling is a great way to spend some quality time with family and friends.
Pickleball
Pickleball is a popular sport among older adults as it’s easy to learn and light on the joints. It combines elements of badminton, tennis, and table tennis, so it’s great for anyone looking for an exciting way to stay active.
Table tennis
Table tennis is a great way to get your heart rate up while having some fun. This fast-paced game helps improve hand-eye coordination, agility, and reflexes. It’s low impact on the joints compared to other sports and can be played indoors or outdoors.
These are just a few of the sports you can try to stay active at 70. Remember, the key is to find activities that you enjoy and start slowly. And if you’re ever uncertain about your health or safety, seek advice from a healthcare professional that specializes in sports medicine. They can help you tailor a program that’s right for your needs. And if you have a condition that prevents you from exercising, they can help you through treatment plans such as physical therapy, rest and rehabilitation, medication, or surgical procedures.
Staying active at 70 is essential for overall health and well-being. Incorporating low-impact exercises, strength training, daily activities, monitoring your health, finding a workout buddy, or trying out some sports are great ways to stay fit as you age. Remember that the key is to find physical activities you enjoy and start slowly while keeping safety in mind.
If ever uncertain about any aspect of exercise or if you have an underlying condition, consult with a healthcare professional before beginning an exercise program tailored just for you. With these tips and proper guidance from medical professionals, you can maintain good fitness and quality of life even into your golden years!
