How active should you be at 70? The essential guide to senior fitness

Oct 10, 2025 4 min read •

Aging Senior Health Exercise

According to the CDC, older adults need at least 150 minutes of moderate-intensity aerobic activity each week, in addition to muscle-strengthening and balance exercises. Knowing how active should you be at 70 means understanding a balanced routine that promotes independence, boosts mood, and prevents chronic disease.

Quick Summary

This guide provides recommended physical activity levels for people in their 70s, including specific types and intensities for aerobic, strength, and balance exercises. It offers practical tips for safely starting or adjusting a fitness routine, managing joint health, and overcoming common barriers to staying active.

Key Points

Follow CDC Guidelines: Aim for 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening exercises weekly.
Diversify Your Routine: Include a combination of aerobic, strength, balance, and flexibility exercises to achieve a well-rounded fitness regimen.
Prioritize Low-Impact Options: Activities like swimming, cycling, and walking are gentle on joints and excellent for cardiovascular health.
Incorporate Strength Training: Use resistance bands, light weights, or bodyweight exercises (like chair squats) to maintain muscle mass and bone density.
Focus on Balance: Activities like Tai Chi and simple single-leg stands can significantly reduce the risk of falls, a major concern for seniors.
Start Slowly and Safely: For those new to exercise, begin with short, low-intensity sessions and gradually increase duration and intensity over time.
Listen to Your Body: Modify exercises to accommodate chronic pain or existing health conditions and consult a doctor before starting a new program.

The Importance of Exercise After 70

Staying physically active is one of the most effective ways for people in their 70s and beyond to maintain their health and independence. While some age-related changes are inevitable, regular, varied exercise can significantly slow their effects, reducing the risk of chronic illnesses, cognitive decline, and falls. A sedentary lifestyle, conversely, increases the risk of weight gain, weakened bones, heart disease, high blood pressure, and type 2 diabetes. The key is a well-rounded routine that addresses all aspects of fitness.

Official Guidelines for Older Adults

Health authorities like the Centers for Disease Control and Prevention (CDC) provide clear recommendations for older adults, which are the same for those in their 70s and older. The guidelines suggest a weekly combination of aerobic, muscle-strengthening, and balance activities. For those new to exercise or managing chronic conditions, it's crucial to listen to your body and consult a doctor before beginning a new regimen.

Aerobic (Cardio) Activity

Goal: At least 150 minutes of moderate-intensity activity per week (or 75 minutes of vigorous-intensity).
Intensity: Moderate intensity means your heart rate is elevated, and you're breathing harder, but can still carry on a conversation. Vigorous intensity makes holding a conversation difficult.
Examples: Brisk walking, dancing, swimming, water aerobics, cycling, or active forms of yoga.

Muscle-Strengthening Activity

Goal: At least 2 days a week, targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Sets and Repetitions: Aim for 8–12 repetitions per activity, repeated for two or three sets.
Examples: Lifting weights, using resistance bands, bodyweight exercises like chair squats or wall push-ups, or heavy gardening.

Balance Activities

Goal: Activities to improve balance are especially important for older adults to reduce the risk of falls. The CDC recommends incorporating balance training multiple times a week.
Examples: Tai chi, standing on one foot (using a sturdy chair for support), heel-to-toe walking, and standing from a seated position.

Flexibility

Goal: Stretching is important for maintaining a full range of motion and preventing stiffness.
Examples: Regular stretching, yoga, and Pilates.

A Sample Weekly Routine

Monday, Wednesday, Friday (Aerobic): 30-minute brisk walk or cycling session. Warm up with a 5-minute easy walk, followed by a 20-minute session, and cool down with a 5-minute gentle walk and stretch.
Tuesday, Saturday (Strength & Balance): A 20-30 minute session focusing on muscle-strengthening and balance exercises. This could include chair squats, wall push-ups, calf raises, bicep curls with light weights, and single-leg stands for balance.
Thursday, Sunday (Active Rest): Light, low-impact activity like gentle gardening, yoga, or stretching. It’s important to give muscles time to recover.

Exercise Options Comparison


Exercise Type	Recommended for Seniors	Primary Benefits	Low-Impact Alternatives
Running/Jogging	Generally high-impact; not ideal for sensitive joints	Strong cardiovascular benefits, bone density improvement	Brisk walking, swimming, cycling, elliptical machine
Weightlifting	Excellent, but start with low weight and proper form	Builds muscle mass, strengthens bones, improves metabolism	Resistance bands, bodyweight exercises, water aerobics
Yoga	Highly recommended; many modifications available	Improves flexibility, balance, strength, and mental health	Chair yoga, stretching
Tai Chi	Highly recommended; specifically great for balance	Enhances balance, coordination, and reduces fall risk	Heel-to-toe walking, standing balance exercises
Swimming/Water Aerobics	Excellent; ideal for joint pain or arthritis	Low-impact cardio, builds strength and endurance, improves balance	Elliptical training
Gardening	Excellent; combines aerobic and strength elements	Cardiovascular workout, builds muscle (lifting/digging), engages mobility	Walking, household chores

Overcoming Barriers to Exercise

Many seniors face obstacles to staying active, but with proper planning, these can be overcome.

Identifying Barriers:

Fear of Injury: Worries about falling or pushing too hard.
Lack of Motivation: Low energy or difficulty starting.
Chronic Pain: Pain from conditions like arthritis.
Limited Access: No safe place to walk or affordable fitness options.

Solutions:

Gradual Start: Begin with very short, gentle sessions, like a 5-minute walk, and increase slowly.
Social Support: Join a walking club, take a group class like water aerobics, or find an exercise buddy for accountability and motivation.
Modify Exercises: Choose low-impact activities like swimming or chair yoga to reduce joint stress.
Home Activities: Use free online videos or use household items for resistance training (like cans of food).

The Golden Rule: Listen to Your Body

While guidelines offer a great starting point, they are not one-size-fits-all. A healthy 70-year-old who has been active for years can follow the guidelines closely, possibly incorporating vigorous activities like jogging. However, someone with chronic conditions or a history of inactivity should start more conservatively. The most important thing is to move more and sit less, finding an enjoyable routine that can be maintained long-term.

For additional resources, consider exploring the National Institute on Aging's website for evidence-based tips and tools for staying active as you age: Tips for Getting and Staying Active as You Age.

Conclusion

For those asking how active should you be at 70, the answer is: consistently active with a balanced approach. By incorporating regular aerobic activity, muscle strengthening, and balance exercises, older adults can maintain their independence, enhance their quality of life, and reduce their risk of chronic diseases. The journey doesn't have to be strenuous; starting slow and building a routine that is both safe and enjoyable is the most effective path toward healthy aging. By focusing on consistency and listening to your body, a vibrant and active future is well within reach.

Frequently Asked Questions

The CDC recommends at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) per week, plus at least two days a week of muscle-strengthening activities that work all major muscle groups.

Safe and effective aerobic exercises include brisk walking, swimming, water aerobics, cycling (stationary or outdoors), dancing, and using an elliptical machine.

Balance can be improved through activities like Tai Chi, standing on one foot (with support), heel-to-toe walking, and standing up from a seated position without using your hands.

Yes, strength training is highly beneficial for seniors. It helps build and maintain muscle mass, strengthens bones, and improves metabolism. Resistance bands, bodyweight exercises, and light weights are all excellent options.

No, it's never too late to start. Even small amounts of activity have health benefits, and starting slowly and safely can lead to significant improvements in health, mobility, and independence.

A sedentary lifestyle increases the risk of weight gain, weakened bones, heart disease, high blood pressure, type 2 diabetes, and depression. It also accelerates the loss of muscle mass and makes daily activities more difficult.

Strategies for motivation include setting realistic, achievable goals, tracking your progress, finding social support through a class or buddy, and identifying and overcoming personal barriers to activity.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.