Keeping your strength and flexibility is more and more crucial as you get older, especially once you’re past 70. Doing regular strength exercises can help you maintain your muscle mass, improve your balance, and upgrade your overall well-being. Below is a simple daily strength training routine perfect for individuals over 70, focusing on secure and effective exercises to keep you strong and energized.
By adding this everyday strength workout to your schedule, you can uphold and enhance your muscle strength, boost your balance, and experience a better quality of life after turning 70. Remember, it’s never too late to kickstart exercising and enjoy the advantages of a fit and robust body.
Let’s explore how to perform the best strength workout to do after 70.
Chair Squats
Chair squats are excellent for strengthening the legs and glutes while supporting balance.
Position yourself in front of a robust chair with your feet hip-width apart. Slowly sit down on the chair by bending your knees and moving your hips backward. Then, stand up again, utilizing your legs and glutes to raise yourself. Aim to complete two to three sets of 10 to 12 repetitions.
Wall Pushups
Wall pushups are a great upper-body exercise that reduces strain on the wrists and shoulders compared to traditional pushups.
Stand facing a wall with your feet shoulder-width apart and hands on the wall at shoulder height. Bend your elbows to bring your chest toward the wall, keeping your body straight. Push back to the starting position. Perform two to three sets of 10 to 12 reps.
Seated Leg Lifts
Seated leg lifts strengthen the hip flexors and core muscles, which are important for balance and mobility.
Sit in a chair with your feet flat on the floor and hands holding the sides of the chair for support. Lift one leg straight out in front of you, keeping it parallel to the floor. Hold for a few seconds, then lower it back down. Repeat with the other leg. Perform two to three sets of 10 to 12 reps per leg.
Bicep Curls with Light Weights
Bicep curls strengthen the upper arms and are essential for daily activities like lifting objects.
Sit or stand with a light weight in each hand, arms by your sides. Curl the weights toward your shoulders, keeping your elbows close to your body. Lower the weights back down with control. Perform two to three sets of 10 to 12 reps.
Seated Knee Extensions
Knee extensions help strengthen the quadriceps, improving leg strength and knee stability.
Sit in a chair with your back straight and feet flat on the floor. Extend one leg straight out, squeezing your thigh muscle. Hold for a few seconds, then lower it back down. Repeat with the other leg. Perform two to three sets of 10 to 12 reps per leg.
Frequently Asked Questions About Daily Strength Workouts for Individuals Over 70
What are the benefits of strength training for individuals over 70?
Strength training can help improve muscle mass, bone density, balance, and overall functional ability in individuals over 70. It can also help prevent age-related muscle loss and reduce the risk of falls and fractures.
Is it safe to do daily strength workouts after the age of 70?
While daily strength training may not be suitable for everyone over 70, it can be safe and beneficial if done correctly and with appropriate supervision. It’s essential to listen to your body, start slow, and consult with a healthcare provider before starting a new exercise routine.
What are some key exercises to include in a daily strength workout for individuals over 70?
Bodyweight Squats:
Helps strengthen the lower body and improve balance.
Wall Push-ups:
A gentle way to strengthen the chest, shoulders, and arms.
Chair Dips:
Targets the triceps and helps with upper body strength.
Leg Raises:
Strengthens the core and helps with stability.
Planks:
Great for core strength and overall stability.
How can I progress in my daily strength workouts as I get stronger?
It’s essential to gradually increase the intensity of your workouts to continue seeing progress. You can do this by adding more repetitions, increasing resistance, trying new exercises, or using equipment like resistance bands or dumbbells. Listening to your body and not pushing yourself too hard is crucial to prevent injury.
Are there any specific precautions to take when doing daily strength workouts after 70?
Some precautions to keep in mind when doing strength training after 70 include warming up before exercising, using proper form to prevent injury, staying hydrated, and stopping any exercise that causes pain. It’s also essential to consult with a healthcare provider if you have any underlying health conditions that may affect your ability to exercise safely.
