Exercises at home for those over 70

The third age is a stage that combines joys and challenges. Thus, integral wear tends to be the main cause of ailments, which reduces the quality of life. However, good fitness habits, which lead to active aging, optimize well-being. A good option to start are the following exercises for those over 70 years old.

Obviously, the practices for the elderly are oriented to the work of various muscle groups, but using low intensity as the main conditioning factor. Likewise, a care factor is added for those who have reduced mobility or require alternatives.

We invite you to discover later the main variants of exercises for people over 70, both dependent and independent. In addition to the general benefits and certain cares that should not be overlooked.

Benefits of exercises in the elderly

The World Health Organization (WHO) recommends 150 minutes of exercise a week in older adults to improve physical, mental and social health; three elements that change the perception of aging.

In that sense, the reasons why physical activity is given so much importance are in the following benefits:

  • Lower risk of cardiovascular disease.
  • Reduction in loss of bone density.
  • Greater mobility due to muscle strengthening and pain relief.
  • Decrease in the probability of suffering from depressive disorders and anxiety attacks.
  • Better response of the immune system.
  • Social integration.
  • Increased flexibility.
  • Prevention of type II diabetes.
  • Better coordination.

Active aging is a natural approach to joint ailments.

Exercises at home for people over 70 with autonomy

Exercises for people over 70 with autonomy They offer two modalities: individual and circuit. The choice of one or the other model is made according to the condition of each one.

On the other hand, the movements outlined below must be performed with repetitions ranging between 8 and 15 times. As for the series, a gradual increase is recommended when evaluating each routine.

Without further ado, the exercises available are as follows:

  • Lifting a chair: Any chair in the house that allows you to put your feet on the floor is valid. The exercise consists of getting up and sitting down without using your hands as a resource.
  • Low intensity bridge: Lie on your back on the floor and slightly lift your hips with both feet as a support.
  • Hike with obstacles: It can be done inside the house and is a variant of the straight walk. It only requires establishing a fixed route and positioning objects as obstacles for the route.
  • Wall push-ups: placing both hands on a wall and keeping the distance that the shoulders mark, bend the elbows and return to the starting position.
  • Front raises: take an object with each hand and lift them forward (without going over the shoulders) slowly.
  • Balance practice: stand with one foot (for 20 to 30 seconds), bend the knee in elevation, and use the wall for support.

At the same time, for the circuits, 2 or 3 laps are performed with the 6 consecutive exercises, applying between 5 and 10 repetitions of each one. The rest that is saved between activities is 1 minute. After mastering a circuit, it is appropriate to change the order and vary the repetitions.

It may interest you: 5 stretching exercises for older adults that you can do with a chair

Exercises at home for people over 70 with limited autonomy

In the case of older adults who have mobility difficulties, causing limitations in their autonomy, we gather the following useful options for them to enjoy the benefits of exercise:

  • Individual hug: the movement is based on opening the arms with lateral extensions and closing them as if it were a self hug.
  • Leg circles: while sitting, raise one foot and go in circles in a clockwise direction. Vary the leg and the sense.
  • Twisting a towel: apply force on a towel and squeeze it, contrary to the direction of each hand. This is the classic drying movement.
  • Biceps work: select any object up to 1 kilogram, bend the elbow gently and return to the basic position.
  • Leg extension: sitting on a chair or wall, raise one foot, extend the leg and flex again.
  • Lateral tilt: On a chair, lean to the sides with the intention of touching the nearest foot, but avoiding any action that causes discomfort.

A few small 1 kilogram dumbbells are enough to stimulate the upper limbs.

Essential care during routines

In order to put into practice the exercises described, the necessary measures to avoid injuries or major complications should not be neglected. In principle, it is required to start each physical activity slowly, measuring the body's response and gaining confidence.

In addition to this, harmonious inhalations and exhalations are important, ruling out the fact of holding your breath in moments of effort, since it could have harmful effects on blood pressure.

To close the care section, but not least, it is necessary drink enough water before starting the routine, because dehydration is more difficult to perceive in older adults.

Read also: How to prevent falls in older people

Exercises for those over 70 must have a medical endorsement

Consulting your doctor before doing any recommended exercise is ideal., so that it does not interfere with any treatment, particular condition or pre-existing pathology. Also if discomfort is perceived with any movement, it is best to lower the intensity or stop. Other options that can be adapted to the elderly are Tai Chi, Pilates and yoga.

Lastly, it is recommended to finish with a round of arm and leg stretches. In short, with all the exercises for those over 70 years of age and the relevant care, active aging will be a fact.