What are the best kinds of exercise for Seniors over the age of 70?

Exercise is good for everyone at every age, but it becomes increasingly important the older we get. While regular physical exercise isn’t a magical fountain of youth, it IS one of the most powerful things we can do to keep ourselves feeling young and healthy into our 70’s and beyond. According to the Centers for Disease Control and Prevention (CDC), regular physical exercise after the age of 70 can:

• Help maintain the ability to live independently and reduce the risk of falling and fracturing bones
• Reduce the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
• Help reduce blood pressure in people with hypertension.
• Help people with chronic, disabling conditions improve their stamina and muscle strength.
• Reduce symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
• Help maintain healthy bones, muscles, and joints.
• Help control joint swelling and pain associated with arthritis.

How Much Exercise Do Seniors Over 70 Need?

The Physical Activity Guidelines for Americans recommendations 150 to 300 minutes of moderately-intense cardio activity a week, plus two sessions a week of resistance training. This is basically the same amount of exercise recommended for adults of every age. The difference for older adults is the recommendation to include balance training activities such as yoga or tai chi as well.

What a Balanced Fitness Routine Looks Like for Adults 70+

As always, seniors should check with their doctors before beginning any new exercise routine. But, in general, most adults over the age of 70 should engaged in a balanced physical fitness program that includes moderate aerobic activity, strength training, and balance and flexibility exercises.

#1. Low Impact Aerobics.

The National Institute on Aging supports a combination of low impact aerobic activities, such as walking, swimming and riding a stationary bike provide as well as muscle-strengthening activities to maintain functional health.  Fitness Centers with equipment like CyberCycle make cardio fun, effective, and accessible. These independent workouts have been shown to improve overall health and balance.

 

As a rule of thumb, many experts recommend keeping your heart rate under 40% of your max (calculated as 220 minus your age), especially if you're recovering from an illness or injury, or have been sedentary.

#2. Safe Resistance Training

Decades of studies confirm that resistance training twice per week boosts quality of life, counteracts muscle loss (sarcopenia) that is often associated with aging, and helps prevent falls and fractures.

For adults over the age of 70, Resistance Training can:

• Prevent or reduce the effects of osteoporosis
• Manages arthritis symptoms
• Improves sleep, balance, and metabolism
• Helps manage diabetes and chronic pain

The good news for seniors who have never engaged in a resistance training program, is that it’s never too late to start. In fact, many studies show that older adults can still build strength effectively, even if they're just staring out now.  

While hand weights and resistance bands can be helpful, pneumatic resistance machines are safer and more effective for seniors because they provide stable, controlled resistance. Read Pneumatic Resistance is All the Rage, but Why?

#3. Flexibility and Balance Training to Prevent Falls

After 70, instability and fear of falling can lead to inactivity — which worsens muscle loss, stiffness, and balance. As the sense of instability grows, so does the fear of falling. And, one of the most natural things to do in response to that fear is avoid activities that cause us to feel unstable.

This pattern of responding to instability by decreasing our activity level sets us down a dangerous path. We avoid certain activities, and as we do, also become increasingly sedentary. With inactivity comes muscle loss, less flexibility, joint stiffness, and a shrinking range of motion. All of these lead to an even greater sense of instability. In response, we lower our activity level further, and so on and so on.

Before we know it, we’re caught in a dangerous Cycle of Frailty that’s difficult to get out of.

When strength training and balance exercises work together, significant improvements can be made in our ability to remain footloose and fancy free long after the age of 70. Research shows that regular resistance training increases bone density, keeps joints supple, and counteracts age-related muscle loss. This not only equips our bodies to be able to prevent a fall, it makes injury less likely if we do.

Yoga and tai chi are excellent forms of gentle exercise that improve flexibility and balance. Both forms of exercise also help strengthen mental awareness and concentration, which can further reduce the risk of falls and injuries. Many poses and exercises can be modified to accommodate physical limitations which can improve senior's confidence in their ability to perform these activities safely and independently. To get started, here are 8 Whole Body Seated Stretching Exercises for Older Adults.

#4. Cognitive and Motor Fitness for Fall Prevention 

As we age, most of us experience changes in the prefrontal cortex that are associated with executive functioning and attention. Compounding the problem are age-related declines in our ability to take in sensory information. This double impact can seriously affect our balance and increase the risk of falling.

When this is combined with a loss of muscle mass, limited range of motion, and environmental hazards, the causes of falls become multifactorial. As a result, fall prevention strategies should be multifaceted as well.

One effective tool in fall prevention is the HUR SmartBalance, which focuses on improving static and dynamic balance through real-time feedback and guided, measurable progression. The HUR SmartBalance provides structured, repeatable training that helps seniors build confidence and physical control in a safe and supportive environment.

This kind of dedicated balance training can play a vital role in reducing fall risk, enhancing mobility, and preserving independence well into our later years.

Frequently Asked Questions

Is it safe to start exercising after 70?

Yes! Older adults can see major improvements in strength and mobility even if they begin exercising later in life. Just be sure to consult a doctor first.

What types of exercises are best for seniors over 70?

Low-impact cardio, resistance training with machines or bands, balance routines like tai chi, and flexibility work like yoga or stretching are all excellent.

How often should someone over 70 work out?

Follow the guideline of 150 minutes of moderate cardio per week, two resistance training sessions, and regular balance work.

Can exercise prevent falls in seniors?

Yes. Balance and strength routines reduce fall risk and the severity of injury if a fall happens.

What exercises should seniors avoid?

High-impact, fast-paced workouts or heavy lifting without supervision can be unsafe. Stick to safe, controlled movements.

Final Thoughts: Staying Strong and Independent After 70

No matter your age, the best exercises are the ones you enjoy and stick with. For seniors, exercise is about maintaining independence and quality of life—and that means prioritizing strength, balance, mobility, and confidence.