Official Exercise Recommendations for Seniors
To determine how many times a week a 70 year old should work out, it's essential to consult expert guidelines. Health organizations such as the CDC and the National Institute on Aging provide clear, science-backed recommendations for older adults. These guidelines emphasize a balanced approach, incorporating different types of exercise to target various aspects of physical health. The key is consistency and variety, adapting the intensity and duration to individual fitness levels and health conditions.
Moderate-Intensity Aerobic Activity
For moderate-intensity aerobic exercise, the recommendation is at least 150 minutes per week. This can be broken down in multiple ways to fit a senior's schedule and energy levels.
- Frequency: This typically translates to 30 minutes of activity, five days a week.
- What Counts: Activities that make your heart beat faster and you breathe a little harder, but still allow you to hold a conversation, are considered moderate intensity.
- Examples: Brisk walking, water aerobics, gentle dancing, cycling on a stationary bike, or raking leaves.
- Flexibility: You don't have to do it all at once. Several shorter sessions of 10–15 minutes throughout the day are just as effective and can be easier to manage.
Vigorous-Intensity Aerobic Activity
An alternative for more active seniors is 75 minutes of vigorous-intensity aerobic activity per week.
- Frequency: This can be broken down into shorter, more intense sessions spread across the week.
- What Counts: Activities that significantly increase your heart rate and make you breathe hard enough that you can't say more than a few words without pausing for a breath.
- Examples: Jogging, hiking, swimming laps, or vigorous dancing.
Muscle-Strengthening Activities
In addition to cardio, strength training is a non-negotiable part of a senior's workout plan. It helps counteract age-related muscle loss (sarcopenia) and strengthens bones.
- Frequency: Adults over 65 should perform muscle-strengthening activities at least two days a week.
- What to Target: The exercises should work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.
- Examples: Lifting light weights, using resistance bands, or doing bodyweight exercises like wall push-ups or chair squats.
Balance and Flexibility
Falls are a leading cause of injury for older adults, making balance and flexibility training crucial for fall prevention.
- Frequency: Balance exercises should also be a regular part of a weekly routine.
- Examples: Tai chi, standing on one foot while holding a chair for support, heel-to-toe walking, or standing from a seated position. Flexibility exercises, such as stretching, should be done at least two days a week for 10 minutes or more.
Building Your Weekly Fitness Routine
Combining these different types of activities creates a well-rounded and effective workout schedule. For a 70 year old, the structure should prioritize safety, consistency, and a variety of movements to keep the body and mind engaged.
Sample Weekly Workout Schedule for a 70 Year Old
| Day | Morning Activity (Optional) | Main Workout | Type of Exercise | Goal |
|---|---|---|---|---|
| Monday | Gentle Stretching | 30 min Brisk Walk | Moderate Aerobic | Cardiovascular health |
| Tuesday | 10 min Dynamic Warm-up | 20 min Strength Training | Strength | Build muscle, bone health |
| Wednesday | Morning Stretches | 30 min Water Aerobics | Moderate Aerobic | Low-impact cardio |
| Thursday | 10 min Flexibility | 20 min Strength Training | Strength | Strengthen all major muscle groups |
| Friday | Gentle Stretching | 30 min Brisk Walk | Moderate Aerobic | Cardiovascular health |
| Saturday | Leisure Walk/Active Hobby | 30 min Tai Chi or Yoga | Balance & Flexibility | Fall prevention, mobility |
| Sunday | Active Rest (e.g., gardening) | Full Rest | Recovery | Injury prevention |
Considerations for Starting a New Routine
If you have been sedentary, it's vital to start slow and listen to your body. Consulting with a doctor before beginning a new exercise program is always recommended, especially if you have chronic health conditions. A gradual increase in the intensity and duration of activities is the safest and most effective approach to building a long-term habit. Online resources like SilverSneakers offer excellent guided programs specifically for seniors.
The Importance of Consistency
More important than the number of days is the consistency of the routine. The benefits of exercise compound over time, including improved mood, increased energy, and enhanced mental health. A regular schedule makes it easier to stick with your plan, and the social support from walking groups or fitness classes can provide extra motivation.
How Exercise Changes as You Age
While the amount of exercise for a 70 year old is similar to younger adults, the type often focuses on lower-impact activities to protect joints. Exercises like chair yoga, swimming, and resistance bands are excellent options. The goal is not high-intensity performance, but rather sustained functional fitness to maintain independence and quality of life for years to come.
The Takeaway: More than Just Cardio
Ultimately, the question isn't just how many times a week should a 70 year old work out, but rather how to create a balanced plan. A combination of aerobic, strength, balance, and flexibility exercises ensures all aspects of health are addressed. It's never too late to start, and even small amounts of daily activity can make a significant difference.
Conclusion
For a 70 year old, a robust weekly workout plan involves more than just a single type of exercise. By following the recommended guidelines of combining aerobic, strength, balance, and flexibility activities spread across most days of the week, seniors can significantly improve their physical and mental health. Starting slow and being consistent are the keys to a successful and sustainable fitness journey in your golden years.
Visit the CDC's page for older adult physical activity guidelines for more information.
