Exercise for seniors over 70 can help improve mobility and strength through lunge stretches, wall push-ups, calf raises, and seated knee lifts. Other gentle workouts for older adults include arm circles, resistance band exercises, and simple sit-ups or squats.
The American Psychological Association reports that nearly 30% of U.S. adults aged 75+ struggle significantly with walking or stair climbing--far more than younger groups. If you face mobility challenges, moving to a senior living community offers structured routines to improve strength and mobility.
At Discovery Village Clear Lake, located in Webster, TX 77598, residents benefit from thoughtful wellness programs tailored to support strength and balance in aging. Our professional and compassionate staff help you follow safe movement routines that strengthen your wellness in retirement.
Most healthy adults around age 70 are encouraged to exercise regularly, about 4 to 6 days each week. This doesn't mean working out intensely every day, but maintaining a balanced weekly mix of:
How often a 70-year-old should exercise can depend on their:
Seniors should eat before exercising, as it helps maintain steady energy levels. A small, balanced pre-workout snack can also help:
Greek yogurt with berries makes a great pre-exercise snack for seniors, offering quality protein for muscles and antioxidants for joint and brain health.
Whole grains provide seniors with steady energy to support their workouts. Other great pre-exercise foods for older adults include:
The best time for seniors to exercise is when it feels safest and most energizing. Morning workouts often help establish a routine and boost energy for the day.
However, some seniors feel strongest in the late morning or early afternoon when their muscles and joints are fully warmed up. Others may prefer early evening, after the day's responsibilities are finished, so that they can exercise without feeling rushed.
Moving to a senior living community provides you with a comfortable and safe environment to participate in various fitness activities. Discovery Village Clear Lake supports fitness in assisted living by encouraging regular, guided exercise that promotes physical health, independence, and daily energy.
Dancing combines physical activity with rhythm, coordination, and social connection. Dance movements help keep joints lubricated, which reduces stiffness and improves mobility.
Sidestepping and heel taps are effective dance moves that help strengthen these muscles:
Calf raises help strengthen the calves, ankles, and feet. These areas directly enhance balance, walking ability, and overall mobility. Consistent calf raises improve ankle dorsiflexion, making it easier to climb stairs and stand up from a chair.
Wall push-ups offer a gentle yet powerful way to improve daily function. They support senior strength and mobility by targeting the chest, shoulders, and triceps. This enables seniors to open heavy doors, carry items or groceries, and support themselves when standing up.
Modified sit-ups, such as partial crunches, effectively activate the abdominal and deep core muscles. A stronger core enhances stability, reduces the risk of falls, and improves posture.
Weight-bearing exercises like squats help slow age-related bone loss. This strengthens the hips and spine while also lowering the risk of fractures.
Arm circles help guide the shoulder joints through a comfortable, full range of motion. This supports better reach, lifting ability, and comfort in everyday tasks like dressing or grooming. Even small arm circular movements can help strengthen and stabilize the key muscles in your shoulders and upper back.
Seated knee lifts build hip flexor strength, improving stride stability and reducing the risk of shuffling or tripping. They also help increase circulation in the lower legs, which helps ease stiffness and swelling. Improved circulation also nourishes joints and tissues, supporting long-term mobility.
Resistance band training delivers steady, controlled resistance that strengthens muscles without straining the body. This makes band exercises ideal for seniors who have arthritis, joint sensitivity, or a history of injuries.
Staying active boosts blood flow to the brain, helping nourish cells and support neural connections. Regular physical activity also triggers endorphin release, lowering depression and anxiety, and promoting a more positive mood. Senior living communities design programs that combine physical activity with specialized memory care to support the brain-body connection.
Recording workouts in a notebook or app helps track progress over time. By tracking steps and resistance band stretches, seniors can observe tangible gains in strength and endurance. Fitness trackers, smartwatches, or mobile apps can provide valuable data, such as:
Struggling to breathe or taking rapid, shallow breaths during physical exercise may indicate overexertion. Difficulty speaking or maintaining a conversation while exercising is a sign to slow down.
Other common signs include:
Exercise for seniors over 70 improves strength and mobility by enhancing muscle tone, increasing joint flexibility, and supporting balance. Gentle workouts like squats, stretches, and resistance-band rows can significantly improve daily function and help prevent falls.
At Discovery Village Clear Lake, our structured activity calendar keeps residents active and social with events such as bingo, Walmart shopping trips, rosary with John, table games, and ladies' Christian groups hosted by Karen.
Our Executive Director, Stacy Brown, brings vast experience in senior care, focusing on dementia standards, person-centered care, and team development. Get in touch to learn more about our wellness offerings.