5 Awesome Exercises for Women Aged 70 and Older

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daughter with senior mother walking at summer park

If you’re providing some type of care for a 70-year-old woman, it’s safe to assume you want your loved one to be as healthy as possible for as long as possible. One way to achieve this goal is with regular exercise. Still, you may have concerns about what forms of exercise to suggest. Read on to discover five safe and age-appropriate recommendations.

1. Walking (and Other Aerobic Exercises)

Walking is ideal for women 70 years of age or older because it’s a form of exercise that’s highly adaptable and flexible. Whether the activity involves simply walking in place, using a treadmill, or strolling around the neighborhood or an indoor shopping center, it can help a 70-year-old woman enjoy:

  • Increased stamina and energy
  • Better heart and lung health
  • Lower blood sugar and a reduced diabetes risk
  • Pain relief since walking boosts the production of the body’s natural painkillers—hormones known as endorphins

Swimming, cycling, and doing enjoyable activities like playing tennis can also be considered beneficial aerobic exercises for a 70-year-old woman. Another option is a low-impact aerobic workout that involves leg and arm movements.

Exercising regularly allows aging women to boost their quality of life. If you have a senior loved one who needs help maintaining a high quality of life while aging in place, reach out to Home Care Assistance, a leading provider of home care Henderson families can rely on. All of our caregivers are bonded, licensed, and insured, there are no hidden fees, and we never ask our clients to sign long-term contracts.

2. Balance Exercisess

When women reach their 70s, they become more susceptible to balance-related issues that could contribute to an increased fall risk, slower reflexes, general muscle weakness, or a spike in blood pressure when going from a sitting to a standing position (postural hypertension). One way to increase stability and coordination is with balance-related exercises such as knee marches, lower-limb stretches, and circular body movements.

3. Strength Training

A 70-year-old woman is statistically more likely to be affected by age-related bone loss or bone diseases such as osteoporosis, especially since these issues commonly affect older women during the years following menopause. Strength training exercises can combat problems like this by increasing muscle tone and mass. Chair and toe stands, arm raises, standing knee lifts, and similar exercises could also contribute to fewer issues with:

  • Joint swelling and stiffness
  • Arthritis-related discomfort
  • Lower back pain
  • Bone fractures

There are many reasons seniors might need assistance at home. Some may require regular mental stimulation due to an Alzheimer’s diagnosis, while others might only need part-time assistance with exercise and basic household tasks. Home Care Assistance is a leading elder care provider. Families rely on our expertly trained caregivers to help their senior loved ones maintain a high quality of life.

4. Water-Based Exercises (Other Than Swimming)

Your 70-year-old loved one doesn’t have to swim to benefit from water-based exercises. From walking, mid-body stretching, and leg lifts to aqua jogging, flutter kicking, and standing water push-ups, there are many stimulating and relaxing movements that can be performed in water. Doing these exercises in a heated pool also boosts circulation, which increases the flow of beneficial nutrients to all parts of the body.

5. Yoga

Concerns about aging and losing independence can make a 70-year-old woman have a less-than-positive outlook on life. The good news is senior women can benefit both physically and mentally from yoga, a discipline that can allow them to keep their core muscle groups strong and healthy in a way that’s still gentle and coordinated. Additionally, yoga is associated with the following benefits:

  • Reduced stress and anxiety
  • Enhanced mental clarity and focus
  • Better bone health
  • Increased posture, coordination, and balance

Seniors often need help with exercise and other daily activities. Families who find it difficult to care for their aging loved ones without assistance can benefit greatly from professional respite care. Henderson, NV Henderson, NV, family caregivers who need a break from their caregiving duties can turn to Home Care Assistance. Using our proprietary Balanced Care Method, our respite caregivers can encourage your loved one to eat well, exercise regularly, get plenty of mental and social stimulation, and focus on other lifestyle factors that promote longevity. Call one of our friendly Care Managers today at (702) 529-5668 to schedule a complimentary consultation


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