General exercise recommendations for older adults
For adults aged 65 and over, including those in their 70s, national health organizations like the Centers for Disease Control and Prevention (CDC) and the National Institute on Aging (NIA) provide clear physical activity guidelines. These guidelines emphasize a combination of different exercise types to promote overall well-being and maintain functional independence. The recommendations are a minimum of 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening exercises at least two days a week. Incorporating balance exercises is also crucial for preventing falls.
Aerobic activity: 5 days a week
For many, structuring the 150 minutes of aerobic activity over five days is the most manageable and effective approach. This translates to about 30 minutes of moderate-intensity cardio, such as brisk walking, on most days of the week. However, the 150 minutes can be broken down into smaller sessions of at least 10 minutes throughout the day. Those who are more fit can opt for 75 minutes of vigorous-intensity aerobic exercise, such as jogging, spread across fewer days. Examples of moderate aerobic activities for a 70 year old include:
- Brisk walking
- Water aerobics
- Dancing
- Cycling (stationary or outdoors)
- Active yoga (such as Vinyasa or power yoga)
Muscle-strengthening: 2+ days a week
Strength training is vital for older adults to counteract age-related muscle loss (sarcopenia), maintain bone density, and improve balance. The CDC recommends incorporating strength-building activities that work all major muscle groups at least two days a week. A minimum of one set of 8 to 12 repetitions per activity is recommended, though two or three sets can provide greater benefits. Rest days between strength workouts are important for muscle recovery. Some examples include:
- Lifting light weights
- Working with resistance bands
- Bodyweight exercises like chair squats or wall push-ups
- Gardening, such as digging
Balance exercises: 2+ days a week
Since falls are a significant risk for older adults, balance exercises should be an integral part of a weekly routine. These activities can often be combined with other exercises, such as Tai Chi, which improves balance and flexibility. The CDC recommends incorporating balance activities at least two days a week. Examples include:
- Standing on one foot
- Walking heel-to-toe
- Standing up from a seated position
Comparison table of weekly activity types for a 70 year old
| Exercise Type | Frequency (Days/Week) | Example Activities | Recommended Duration | Key Benefits |
|---|---|---|---|---|
| Aerobic | 5 | Brisk walking, water aerobics, dancing | 30 mins/session (or 150 mins total) | Improved heart health, endurance, and mood |
| Strength | 2+ | Light weights, resistance bands, bodyweight | 8-12 reps per set, 1-3 sets | Maintains muscle mass, bone density, and stability |
| Balance | 2+ | Single-leg stands, Tai Chi, heel-to-toe walks | Incorporated into daily routine or dedicated sessions | Prevents falls, improves coordination and posture |
Creating a manageable and enjoyable routine
Sticking with an exercise routine is easier when the activities are enjoyable. For a 70 year old, this might mean finding social opportunities through fitness, like group classes or walking with friends. It’s also important to listen to your body and adjust intensity as needed. Starting slow and gradually increasing activity levels is a safe way to build consistency. A doctor's approval is recommended before beginning any new fitness program.
Conclusion
For a 70 year old, a well-rounded exercise schedule involves a mix of aerobic, strength, and balance training over several days a week. Following national guidelines means aiming for at least 150 minutes of moderate aerobic activity, strengthening all major muscle groups at least two days, and incorporating regular balance exercises. Ultimately, a balanced routine is achievable by starting slowly, choosing enjoyable activities, and remaining consistent, leading to significant health benefits and a higher quality of life. The Physical Activity Guidelines for Americans provide more detailed recommendations for all age groups.
