Strengthening After 70
As we age, maintaining strength, balance, mobility, and overall function becomes increasingly vital. Engaging in strength training is one of the most effective methods to combat sarcopenia, the gradual loss of muscle mass that many experience as they get older. Additionally, these exercises contribute to stronger bones and enhanced balance, significantly lowering the likelihood of falls.
If you’re just starting out with exercise or returning after a long hiatus, it’s essential to know that the process doesn’t have to be complicated. By incorporating a few fundamental bodyweight exercises a few times a week, you can make a substantial impact on your fitness.
Dr. Nancy, a physical therapist who focuses on fitness for older adults, recently shared a video on her social media where she outlines six recommended exercises designed for individuals aged 70 to 90. Each of these exercises can be performed at home with minimal equipment, needing just a can of food, a sturdy chair, and a tea towel.
While these exercises primarily target the lower body, they will also engage your core if done correctly. For those seeking a rounded workout, consider exploring more comprehensive routines from seasoned fitness coaches.
Recommended Exercises
Here’s how to properly execute each exercise using good form:
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Lateral Step Over
Place a can on the floor and stand beside it, with your core engaged and hands on your hips. Lift one leg and step laterally over the can, followed by your other foot. Repeat the motion by stepping back to the starting position. Aim for three sets of 10 repetitions.
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Box Squats
Position a box onto a sturdy chair. Squat down by bending your knees while keeping your core engaged until your glutes lightly touch the box. Push through your feet to return to a standing position, squeezing your glutes at the top. As you gain strength, opt for a lower box or remove it entirely. For easier variation, extend your arms; for more difficulty, place your hands on your hips. Perform three sets of 10 repetitions.
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Standing Hip Extension
Stand facing a wall with your hands resting on it for support. Shift your weight onto one leg and extend the other leg back, keeping your foot flexed. Lift it a few inches off the ground and repeat for 10 reps before switching legs. Aim for three sets of 10 reps per leg.
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Single Leg Slides
Grab a tea towel and stand with your feet hip-width apart while engaging your core. Place one foot on the tea towel and, with a slight bend in both knees, slide the leg outward and back in, then behind you, moving slowly and maintaining control. Complete 10 reps and then switch to the other leg. Aim for three sets of 10 reps on each side.
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Standing Hip Flexion
Facing a wall, rest both hands on it for support. Engage your core and lift one leg, maintaining a 90-degree bend in the knee, bringing the leg toward your torso. Return to the starting position and switch legs. Alternate sides for three sets of 10 repetitions.
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Lateral Toe Taps
Stand with your feet hip-width apart and hands on your hips, core engaged. Lift one leg and tap it sideways, then return to the starting position and repeat with the other leg. Aim for three sets of 10 repetitions.
For those beginning their fitness journey, consider starting with one set of each exercise before increasing the volume. To increase difficulty, enhance the range of motion, such as omitting the box during squats or decreasing the lateral step for the step overs.
These exercises not only strengthen the lower body but also engage the core while challenging balance and stability. It is common for one side of the body to perform these exercises with greater ease than the other. Focusing on the weaker side can help balance strength and stability, reducing the risk of falls.
