Senior Exercise and Fitness Tips - HelpGuide.org (2023)

No matter your age or physical condition, it’s never too late to start exercising and get fit. These easy tips will help you get started safely and make it fun.

Senior Exercise and Fitness Tips - HelpGuide.org (1)

What are the benefits of exercise for older adults?

There are many reasons why we tend to slow down and become more sedentary with age. It may be due to health problems, weight or pain issues, or worries about falling. Or perhaps you think that exercising simply isn’t for you. But as you grow older, an active lifestyle becomes more important than ever to your health.

A recent Swedish study found that physical activity was the number one contributor to longevity, adding extra years to your life—even if you don’t start exercising until your senior years. But getting active is not just about adding years to your life, it’s about adding life to your years.

Getting moving can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain as well as your weight. Regular exercise is also good for your mind, mood, and memory. It’s never too late to find simple, enjoyable ways to become more active, improve your mood and outlook, and reap all of the physical and mental health benefits of exercise.

Physical health benefits of exercise for seniors

As an older adult, exercise can help you to:

Maintain or lose weight. As your metabolism naturally slows with age, maintaining a healthy weight can become a challenge. Regular exercise helps increase your metabolism and build muscle mass, helping your body to burn more calories.

Reduce the impact of illness and chronic disease. People who exercise tend to have improved immune and digestive functioning, better blood pressure and bone density, and a lower risk of Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis, and certain cancers.

Enhance your mobility, flexibility, and balance. Exercise improves your strength, flexibility, and posture, which in turn can help with your balance and coordination, and reduce your risk of falls. Strength training can also help alleviate the symptoms of chronic conditions such as arthritis.

Mental health benefits

Exercise can also help you to:

Improve how well you sleep. Quality sleep is vital for your overall health as you get older. Regular activity can help you fall asleep faster, sleep more deeply, and wake feeling more energetic and refreshed.

Boost your mood and self-confidence. Exercise is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression, and anxiety. Being active and feeling strong can also help you feel more self-confident.

Improve your brain function Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. It can aid brain functions as diverse as multitasking and creativity, and help to prevent memory loss, cognitive decline, and dementia. Getting active may even help slow the progression of brain disorders such as Alzheimer's disease.

Speak to a Therapist Now

Affordable private online therapy. Get instant help, on any device, wherever you are in the world. Start feeling better today!

(Video) Helpguide.org

GET 20% OFF

Get professional online counseling for relationship or marital issues. It’s confidential, convenient, and easy to get started.

GET 20% OFF

Advertiser Disclosure

Overcoming obstacles to getting active as you age

Starting or maintaining a regular exercise routine can be a challenge at any age—and it doesn't get any easier as you get older. You may feel discouraged by health problems, aches and pains, or concerns about injuries or falls. If you’ve never exercised before, you may not know where to begin, or you may think you’re too old or frail and can never live up to the standards you set when you were younger. Or maybe you just think that exercise is boring.

(Video) Incorporating Exercise into Older Adults’ Everyday Life

While these may seem like good reasons to slow down and take it easy as you age, they're even better reasons to get moving. Becoming more active can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. And reaping the rewards of exercise doesn't have to involve strenuous workouts or trips to the gym. You can gain the benefits from adding more movement and activity to your life, even in small ways. No matter your age or physical condition, it’s never too late to get your body moving, boost your health and outlook, and improve how well you age.

Six myths about activity and aging
Myth 1: “There's no point to exercising. I'm going to get old anyway.”

Fact: Regular physical activity helps you look and feel younger and stay independent longer. It also lowers your risk for a variety of conditions, including Alzheimer's and dementia, heart disease, diabetes, certain cancers, high blood pressure, and obesity. And the mood benefits of exercise can be just as great at 70 or 80 as they were at 20 or 30.

Myth 2: “Exercise puts me at risk of falling down.”

Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

Myth 3: “It's too frustrating; I'll never be the athlete I once was.”

Fact: Changes in hormones, metabolism, bone density, and muscle mass mean that your strength and performance levels inevitably decline with age. But that doesn’t mean you can no longer derive a sense of achievement from physical activity or improve your health. The key is to set lifestyle goals that are appropriate for your age. And remember: a sedentary lifestyle takes a much greater toll on athletic ability than biological aging.

Myth 4: “I'm too old to start exercising.”

Fact: You're never too old to get moving and improve your health! In fact, adults who become active later in life often show greater physical and mental improvements than their younger counterparts. If you've never exercised before, or it's been a while, you won't be encumbered by the same sports injuries that many regular exercisers experience in later life. In other words, there aren't as many miles on your clock so you'll quickly start reaping the rewards. Just begin with gentle activities and build up from there.

Myth 5: “I can't exercise because I'm disabled.”

Fact: If you’re chair-bound, you obviously face special challenges. However, you can lift light weights, stretch, and do chair aerobics, chair yoga, and chair tai chi to increase your range of motion, improve muscle tone and flexibility, and promote cardiovascular health. Many swimming pools offer access to wheelchair users and you can also find adaptive exercise programs for wheelchair sports such as basketball.

Myth 6: “I'm too weak or have too many aches and pains.”

Fact: Getting moving can help you manage pain and improve your strength and self-confidence. Many older people find that regular activity not only helps stem the decline in strength and vitality that comes with age, but actually improves it. The key is to start off gently.

What if you hate to exercise?

If you dread working out, you're not alone. But you don't have to exercise until you're soaked in sweat or every muscle aches to make a big difference to your health. Think about activities that you enjoy and how you can incorporate them into an exercise routine:

  • Listen to music or an audiobook while lifting weights.
  • Window shop while walking laps at the mall.
  • Get competitive while playing tennis.
  • Take photographs on a nature hike.
  • Meet new people at a yoga class or fitness center.
  • Watch a favorite movie or TV show while walking on the treadmill.
  • Instead of chatting with a friend over coffee, chat while walking, stretching, or strength training.
  • Walk the golf course instead of using a cart.
  • Walk or play fetch with a dog. If you don't own a dog, offer to take a neighbor's dog for a walk or volunteer at a pet shelter or rescue group.
  • Go for a run, walk, or cycle when you're feeling stressed—see how much better you feel afterwards.
  • Find an exercise buddy, someone whose company you really enjoy, and try activities you've never tried before—you may find something you love. At worst, you've spent time with a good friend.

Building a balanced exercise plan

Staying active is not a science. Just remember that mixing different types of physical activity helps to both keep your workouts interesting and improve your overall health. The key is to find activities that you enjoy—based on the four building blocks of fitness. These are:

1: Balance

What it is: Balance exercises help maintain standing and stability, whether you’re stationary or moving around. Try yoga, tai chi, and posture exercises to gain confidence with balance.

Why it's good for you: It improves your balance, posture, and the quality of your walking. It also reduces your risk of falling or fear of falls.

2: Cardio

What it is: Cardiovascular exercise uses large muscle groups in rhythmic motions over a period of time. It gets your heart pumping and may even leave you feeling a little short of breath. Cardio workouts include walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.

Why it's good for you: Cardio exercise helps lessen fatigue and shortness of breath. It also promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands.

3: Strength and power training

What it is: Strength training builds up muscle with repetitive motion using weight or external resistance from machines, free weights, elastic bands, or your own body weight. Power training is often strength training done at a faster speed to increase power and reaction times.

Why it's good for you: Strength training helps prevent loss of bone mass, builds muscle, and improves balance—important for staying active and avoiding falls. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance. Building strength and power will help you stay independent and make day-to-day activities such as opening a jar, getting in and out of a car, and lifting objects easier.

4: Flexibility

What it is: Flexibility workouts challenge the ability of your body’s joints to move freely through a full range of motion. This can be done through stationary stretches or stretches that involve movement to keep your muscles and joints supple and less prone to injury. Yoga is an excellent means of improving flexibility.

Why it's good for you: Flexibility helps your body stay limber and increases your range of movement for ordinary physical activities, such as looking behind while driving, tying your shoes, shampooing your hair, or playing with your grandchildren.

Activities beneficial to older adults

Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done almost anywhere.

Senior sports or fitness classes. Exercising with others can help keep you motivated while also providing a source of fun, stress relief, and a place to meet friends.

Water aerobics and water sports. Working out in water reduces stress and strain on the body's joints.

Yoga. Yoga combines a series of poses with breathing. Moving through the poses helps improve strength, flexibility and balance, and can be adapted to any level.

Tai chi and qi gong. These martial arts-inspired systems of movement can increase balance and strength. Classes for seniors are often available at local YMCA or community centers.

ADVERTISEMENT

(Video) Free things to do for your health

Getting started safely

Getting active is one of the healthiest decisions you can make as you age, but it's important to do it safely.

Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.

Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule.

Listen to your body. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. And put your routine on hold if a joint is red, swollen, or tender to the touch—the best way to cope with injuries is to avoid them in the first place. If you regularly experience pain or discomfort after exercising, try exercising for less time but more frequently throughout the day.

Start slow and build up steadily. If you haven't been active in a while, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. If you're concerned about falling or have an ongoing heart problem, start with easy chair exercises to slowly increase your fitness and confidence.

Prevent injury and discomfort by warming up, cooling down, and keeping water handy.

Commit to an exercise schedule for at least three or four weeks so that it becomes a habit and force yourself to stick with it. This is much easier if you find activities you enjoy.

Experiment with mindfulness. Instead of zoning out when you exercise, try to focus on how your body feels as you move—the rhythm of your breathing, the way your feet strike the ground, or your muscles flexing, for example. Practicing mindfulness will improve your physical condition faster, better relieve stress and anxiety, and better help you to avoid accidents or injuries.

If you have an injury, disability, weight problem, or diabetes…

While there are challenges that come with exercising with mobility issues, by adopting a creative approach, you can overcome any physical limitations and find enjoyable ways to get active and improve your health and well-being.

Support activity levels with the right diet

Diet as well as exercise can have a major impact on your energy, mood, and fitness. Many older adults don't get sufficient high-quality protein in their diets, despite evidence suggesting they need more than younger people to maintain energy levels and lean muscle mass, promote recovery from illness and injury, and support overall health. Older adults without kidney disease or diabetes should aim for about 0.5 grams of protein per pound of body weight.

  • Vary your sources of protein instead of relying on just red meat, including more fish, poultry, beans, and eggs.
  • Reduce the amount of processed carbohydrates you consume—pastries, cakes, pizza, cookies and chips—and replace them with high-quality protein.
  • Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt, swap out slices of pizza for a grilled chicken breast and a side of beans.

Tips for staying motivated

It's easy to become discouraged when illness, injury, or changes in the weather interrupt your routine and seem to set you back to square one. But there are ways to stay motivated when life's challenges get in the way.

Focus on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.

Reward yourself when you successfully complete a workout, reach a new fitness goal, or simply show up on a day when you were tempted to ditch your activity plans. Choose something you look forward to, but don't allow yourself to do until after exercising, such as having a hot bath or a favorite cup of coffee.

Keep a log. Writing down your activities or using an app to track your progress not only holds you accountable, but is also a useful reminder of your accomplishments.

(Video) STEP BY STEP SLEEP TRAINING GUIDE | How to get your baby to sleep through night | 6months+

Find support. When you work out with a friend or family member, you can encourage and motivate each other.

How to stay fit when your routine changes
You're on vacation
  • Many hotels now have fitness centers. Bring along your exercise clothing or equipment (resistance band, bathing suit, or walking shoes).
  • Get out and see the sights on foot rather than just by tour bus.
Caring for an ill spouse is taking up too much of your time
  • Work out to an exercise video when your spouse is napping.
  • Ask a family member or friend to come over so you can go for a walk.
Your usual exercise buddy moves away
  • Ask another friend to go with you on your daily walk.
  • Reach out to other older adults in your area—many are in the same boat, so be the one to break the ice.
  • Join an exercise class at your local community center or senior center. This is a great way to meet other active people.
You move to a new community
  • Check out the fitness centers, parks, community websites, and recreation associations in your new neighborhood.
  • Look for activities that match your interests and abilities.
Illness keeps you out of action for a few weeks
  • Wait until you feel better and then start your activity again.
  • Gradually build back up to your previous level of activity.
You're recovering from injury or surgery
  • Talk with your doctor about specific exercises and activities you can do safely.
  • Start slowly and gradually build up your activity level as you become stronger.

Authors: Lawrence Robinson, Melinda Smith, M.A., and Jeanne Segal, Ph.D.

  • References

    Banno, M., Harada, Y., Taniguchi, M., Tobita, R., Tsujimoto, H., Tsujimoto, Y., Kataoka, Y., & Noda, A. (2018). Exercise can improve sleep quality: A systematic review and meta-analysis. PeerJ, 6, e5172. https://doi.org/10.7717/peerj.5172

    Baum, J., Kim, I.-Y., & Wolfe, R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359

    Gomez‐Pinilla, F., & Hillman, C. (2013). The Influence of Exercise on Cognitive Abilities. In R. Terjung (Ed.), Comprehensive Physiology (1st ed., pp. 403–428). Wiley. https://doi.org/10.1002/cphy.c110063

    Latham, N., & Liu, C. (2010). Strength Training in Older Adults: The Benefits for Osteoarthritis. Clinics in Geriatric Medicine, 26(3), 445–459. https://doi.org/10.1016/j.cger.2010.03.006

    Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., Viggiano, A., Cibelli, G., Chieffi, S., Monda, M., & Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity, 2017, 1–8. https://doi.org/10.1155/2017/3831972

    Moore, S. C., Patel, A. V., Matthews, C. E., Berrington de Gonzalez, A., Park, Y., Katki, H. A., Linet, M. S., Weiderpass, E., Visvanathan, K., Helzlsouer, K. J., Thun, M., Gapstur, S. M., Hartge, P., & Lee, I.-M. (2012). Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A Large Pooled Cohort Analysis. PLoS Medicine, 9(11), e1001335. https://doi.org/10.1371/journal.pmed.1001335

    Physical activity. (n.d.). Retrieved February 5, 2022, from https://www.who.int/news-room/fact-sheets/detail/physical-activity

    Reimers, C. D., Knapp, G., & Reimers, A. K. (2012). Does Physical Activity Increase Life Expectancy? A Review of the Literature. Journal of Aging Research, 2012, 1–9. https://doi.org/10.1155/2012/243958

Get more help

Exercise and Aging: Can you walk away from Father Time? – While aging is inevitable, exercise can help you to age with grace and vigor. (Harvard Health Publications)

How Exercise Can Help You – Covers the benefits of exercise for seniors, safe exercises to try, an FAQ, and charts to track your progress. (Go4Life NIH)

Benefits of Aquatic Fitness – Discusses the benefits of water exercise for people with medical conditions like osteoporosis, diabetes, and back problems. (Aquatic Exercise Association)

(Video) Being Physically Active – Beyond Counting Steps

Around the web

Last updated: October 21, 2022

FAQs

What is the best exercise for a 70 year old woman? ›

Get aerobic exercise: Most older adults need about 2½ hours of aerobic exercise, like brisk walking, every week. That's about 30 minutes on most days. Endurance exercises like walking, dancing, and playing tennis help your breathing, heart rate, and energy. Stay flexible: Try stretching and yoga.

How far should a 65 year old walk every day? ›

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively.

What is the best exercise for a 65 year old woman? ›

If you're an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.

How often should a 70 year old exercise? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.

How many steps should a 75 year old walk per day? ›

Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.

What is the best time of day for seniors to exercise? ›

If you're just not a morning person, consider exercising in the late afternoon. A fascinating study published in The Journal of Strength and Conditioning Research uncovered that both strength and flexibility are usually at their highest levels in the late afternoon.

Is Climbing stairs good for elderly? ›

Stair climbing increases leg power and may be an important priority in reducing the risk of injury from falls in the elderly.

Is it better to walk faster or longer? ›

Long, slower walks

A longer walk may take more time, but the activity lowers your risk of injury and provides many of the same health benefits as walking faster. A longer walk builds endurance so that you can, over time, cover longer distances, Dr. Higgins says.

What is the best time to walk? ›

Apart from morning hours, 4pm to sunset are ideal hours for an outdoor walk. Our body has less perceived exertion, meaning we can exert more and feel less. This makes it the perfect hour for a quick run or a brisk walk. Muscles are warm and flexible, which makes the risks of injuries lower.

What exercises should seniors not do? ›

The following exercises should probably be avoided if you're over the age of 65:
  • Squats with dumbbells or weights.
  • Bench press.
  • Leg press.
  • Long-distance running.
  • Abdominal crunches.
  • Upright row.
  • Deadlift.
  • High-intensity interval training.

Are bananas good for elderly? ›

Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.

Can you still build muscle after 70? ›

“Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

Can you build muscle at 70 years of age? ›

Seniors Can Still Bulk Up On Muscle By Pressing Iron Our muscle mass decreases at surprising rates as we get older. But researchers found that people older than 50 can not only maintain but actually increase their muscle mass by lifting weights.

What happens to your body at age 70? ›

Your Bones, Joints, and Muscles

Your muscles get weaker, and the tendons -- which connect muscles to your skeleton -- get stiffer. This will decrease your strength and flexibility. In your 70s, you might lose an inch or two off your height as disks in your back flatten.

How much water should an 80 year old drink? ›

How to prevent dehydration in older adults? Experts generally recommend that older adults consume at least 1.7 liters of fluid per 24 hours. This corresponds to 57.5 fluid ounces, or 7.1 cups.

What is a good walking speed for seniors? ›

“Normal” walking speeds for community-dwelling older adults who are healthy generally range from 0.90 to 1.30 m/s,9,12 whereas walking speeds ≤0.60 to 0.70 m/s are strong risk factors for poor health outcomes.

Is 76 years old considered old? ›

Who is Defined as Elderly? Typically, the elderly has been defined as the chronological age of 65 or older. People from 65 to 74 years old are usually considered early elderly, while those over 75 years old are referred to as late elderly.

How many steps a day should a 76 year old woman walk? ›

Normative data indicates that 1) healthy older adults average 2,000-9,000 steps/day, and 2) special populations average 1,200-8,800 steps/day.

What exercises burn belly fat for seniors? ›

Jogging : Both walking and jogging are the most effective belly fat burning exercises. If your muscle strength and endurance permit, you should consider jogging along with or instead of walking. Relatively shorter, slower jogs burn more calories than walking and have a significant impact on your health and weight.

Can elderly regain leg strength? ›

"Older people can definitely regain good leg strength if they do regular strengthening exercises and increase the intensity of their exercises in a slow and safe way.

How can I be happy at 70? ›

7 Ways to Fill the Golden Years with Happiness
  1. Prioritize Family and Friends. Social connections are the key to happiness with age. ...
  2. Keep Smiling. ...
  3. Discover New Interests. ...
  4. Stay Healthy. ...
  5. Maintain a Sense of Humor. ...
  6. Go Outside Every Day. ...
  7. Give Back to the Community.
22 Feb 2019

At what age do stairs become difficult? ›

1 in 4 participants who did little to no exercise each day found they experience difficulty with everyday activities around the age of 60. 14% of over 65s who carry out moderate exercise found things like walking and climbing up and down the stairs a challenge.

How can elderly improve their balance? ›

Step 1: Stand with your feet shoulder-width apart. Step 2: Extend your arms out to the sides and slowly lift your right knee up off the floor. Step 3: Straighten your leg out in front of you, hold that position for 30 seconds, and relax. Repeat this exercise for both legs at least three times.

What is a good distance to walk everyday? ›

Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.

What is the healthiest way to walk? ›

The following rules will help you maintain good form.
  1. Stand tall. ...
  2. Eyes up. ...
  3. Shoulders back, down, and relaxed. ...
  4. Swing from your shoulders. ...
  5. Maintain a neutral pelvis. ...
  6. Step lightly.

Is 2 miles a day enough walking? ›

Step count aside, most health and fitness experts would agree that walking 2 miles a day is enough for overall health and to reduce the risk of lifestyle diseases such as obesity, diabetes, hypertension, heart disease, and certain cancers.

Why should we not walk after a meal? ›

Upsets stomach

With extensive walking after meal benefits, it may have few associated side effects experienced by some people, such as an upset stomach. However, they face similar symptoms like diarrhea, gas, and bloating. It takes place when recently eaten food moves and disturbs the ideal environment of digestion.

What should I eat before morning walk? ›

If you feel fine taking a walk before eating, or if your stomach feels better if you don't eat, that's OK. Or, you may find that you feel better eating a small snack like a banana or a fruit smoothie before heading out on your walk.

Should I walk before or after I eat? ›

There is a belief that walking just after a meal causes fatigue, stomach ache, and other types of discomfort. However, the author and one volunteer participant had no such negative reactions, and found that walking just after a meal was more effective for weight loss than waiting one hour after eating before walking.

What is the best anti aging exercise? ›

When it comes to anti-aging exercises, cardio is the award-winner. And of all the cardio out there, high-intensity interval training (HIIT) may be the most effective, since it slowed signs of aging when compared to lifting weights.

What is the best way for seniors to build muscle? ›

Exercise alongside a healthy balance of nutrients, activity, and rest is crucial to increase the physical strength of seniors, maintain a healthy fitness routine, and maintain muscle growth. Walking with free weights or dumbbells and bike riding for seniors are all excellent choices.

What exercise is best for over 60? ›

Examples of muscle-strengthening activities include:
  • carrying heavy shopping bags.
  • yoga.
  • pilates.
  • tai chi.
  • lifting weights.
  • working with resistance bands.
  • doing exercises that use your own body weight, such as push-ups and sit-ups.
  • heavy gardening, such as digging and shovelling.

What's one fruit all seniors should eat? ›

Seniors should eat plenty of citrus fruits to obtain enough vitamin C in their day. Vitamin C is known to produce antibodies, which boost immunity and help older adults fight off infections. Some examples of vitamin C rich foods are oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.

What is one fruit all seniors should eat? ›

Stadler recommends blueberries, red raspberries, and dark cherries as ideal fruits, and says you can't miss with any of the dark, leafy vegetables like spinach, kale, and Swiss chard. You can have them all year because, when it comes to nutrients, frozen is just as good as fresh.

What kind of milk should seniors drink? ›

Which type of milk is best for the elderly? Low-fat or non-fat milk is a good source of vitamin D and other nutrients. The elderly may drink fresh milk, but those who have lactose-related intolerance may choose lactose-free versions.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How do you get rid of belly overhang? ›

To lose stomach overhang you have to burn fat cells in both the fat you can see directly under the skin and also the more dangerous fat that you can't see that surrounds your organs. Cardio such as swimming, aerobics, running or dancing will burn this excess fat store.

How do you get rid of old belly fat? ›

The following sections look at specific ways to help get rid of belly fat.
  1. Focus on low calorie foods. ...
  2. Eliminate sugary drinks. ...
  3. Eat fewer refined carbs. ...
  4. Eat more fruits and vegetables. ...
  5. Go for lean proteins. ...
  6. Choose healthful fats. ...
  7. Develop a workout. ...
  8. Boost overall activity.

Should seniors take protein powder? ›

Protein shakes or supplements can be a powerful part of the elderly diet that helps fill any nutritional gaps. Research suggests that seniors are not as able to use protein as younger people. In other words, senior bodies may require more protein to meet their needs.

What foods build muscle? ›

Muscle building foods for gaining lean muscle
  • Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
  • Salmon. Salmon is a great choice for muscle building and overall health. ...
  • Chicken breast. ...
  • Greek yogurt. ...
  • Tuna. ...
  • Lean beef. ...
  • Shrimp. ...
  • Soybeans.

How much protein does a 70 year old need? ›

Because of the factors above, research supports increasing the recommended intake of protein for older adults by up to 50 percent. That means people over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person.

How much walking should a 70 year old do? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.

What causes muscle weakness in elderly? ›

Sarcopenia is the age-related progressive loss of muscle mass and strength. The main symptom of the condition is muscle weakness. Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process. Scientists believe being physically inactive and eating an unhealthy diet can contribute to the disease.

Why am I losing muscle mass in my legs? ›

Muscle atrophy can occur due to malnutrition, age, genetics, a lack of physical activity or certain medical conditions. Disuse (physiologic) atrophy occurs when you don't use your muscles enough. Neurogenic atrophy occurs due to nerve problems or diseases.

How much sleep does a 70 year old need? ›

Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.

What three things should a person avoid once they are past 70 years old? ›

Fatty foods, high sugar content, lots of alcohol and caffeine, and heavy dairy are the staples of poor nutrition after 70.

How often should a 70 year old shower? ›

1. Seniors don't have to bathe every day. Even though most Americans are used to showering every single day, it's not a strict requirement for good health. At a minimum, bathing once or twice a week helps most seniors avoid skin breakdown and infections.

Can a 70 year old woman get in shape? ›

No matter what your age, you can improve your fitness.

You can improve your fitness at any age. "The stories in this area are actually very dramatic. Even people 100 years old or older can build muscle strength," says Dr.

Can a 70 yr old woman build muscle? ›

Seniors Can Still Bulk Up On Muscle By Pressing Iron Our muscle mass decreases at surprising rates as we get older. But researchers found that people older than 50 can not only maintain but actually increase their muscle mass by lifting weights.

Can a 70 year old woman regain muscle mass? ›

Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

What exercises burn belly fat for seniors? ›

Jogging : Both walking and jogging are the most effective belly fat burning exercises. If your muscle strength and endurance permit, you should consider jogging along with or instead of walking. Relatively shorter, slower jogs burn more calories than walking and have a significant impact on your health and weight.

How can I get super fit at 70? ›

What activities strengthen muscles?
  1. carrying heavy shopping bags.
  2. yoga.
  3. pilates.
  4. tai chi.
  5. lifting weights.
  6. working with resistance bands.
  7. doing exercises that use your own body weight, such as push-ups and sit-ups.
  8. heavy gardening, such as digging and shovelling.

How old is elderly? ›

Ageing, an inevitable process, is commonly measured by chronological age and, as a convention, a person aged 65 years or more is often referred to as 'elderly'.

Can old lady arms be toned? ›

As you age, your body naturally loses muscle mass. The good news is that you can tone your muscles and get rid of flab after 60, or at any other age. To get slender toned arms, you must engage in aerobic exercise to lose the fat, and strength training exercises to tone and build the muscles.

What is the best way for seniors to build muscle? ›

Cardio and strength training are the two best ways of gaining muscle mass as an older adult.
  1. Cardio is something everyone needs, especially those who live a more sedentary lifestyle. It's vital for overall heart health and metabolism. ...
  2. Strength training is the secret to muscle growth for older adults.
16 Mar 2020

What happens to your body at age 70? ›

Your Bones, Joints, and Muscles

Your muscles get weaker, and the tendons -- which connect muscles to your skeleton -- get stiffer. This will decrease your strength and flexibility. In your 70s, you might lose an inch or two off your height as disks in your back flatten.

What foods build muscle? ›

Muscle building foods for gaining lean muscle
  • Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
  • Salmon. Salmon is a great choice for muscle building and overall health. ...
  • Chicken breast. ...
  • Greek yogurt. ...
  • Tuna. ...
  • Lean beef. ...
  • Shrimp. ...
  • Soybeans.

Should seniors take protein powder? ›

Protein shakes or supplements can be a powerful part of the elderly diet that helps fill any nutritional gaps. Research suggests that seniors are not as able to use protein as younger people. In other words, senior bodies may require more protein to meet their needs.

How can I regain strength in my legs? ›

Combining running and walking with strength training and other forms of aerobic exercise like swimming, elliptical training and cycling can add variety to your workout and can greatly improve your performance. Sports like soccer and basketball are great for improving leg power as well.

How do you overcome old age weakness? ›

Here are some suggestions:
  1. Keep a fatigue diary to help you find patterns throughout the day when you feel more or less tired.
  2. Exercise regularly. Almost anyone, at any age, can do some type of physical activity. ...
  3. Try to avoid long naps (over 30 minutes) late in the day. ...
  4. Stop smoking. ...
  5. Ask for help if you feel swamped.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How do you get rid of old belly fat? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

What is the number one exercise for belly fat? ›

Crunches:

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

Videos

1. How to stay active as you age
(KPRC 2 Click2Houston)
2. Faith Fuel Fitness F3 - Premier Full Workout Video
(Sheenah Thrasher)
3. 2022 USCIS Official 100 Civics Test Questions & Answers | US Citizenship (One Easy Answer) Random
(U.S. Citizenship Help Guide)
4. Breathe Stretch & Relax - 20 Minute Full Length Total Body Stretch and Flexibility Workout
(jessicasmithtv)
5. Powerful People: Tips and Innovations on Freezing and Parkinson's
(Power for Parkinsons)
6. Exercise for Osteoporosis, Osteopenia & Strong Bones
(Margaret Martin, Physical Therapist)
Top Articles
Latest Posts
Article information

Author: Nicola Considine CPA

Last Updated: 02/04/2023

Views: 5991

Rating: 4.9 / 5 (69 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Nicola Considine CPA

Birthday: 1993-02-26

Address: 3809 Clinton Inlet, East Aleisha, UT 46318-2392

Phone: +2681424145499

Job: Government Technician

Hobby: Calligraphy, Lego building, Worldbuilding, Shooting, Bird watching, Shopping, Cooking

Introduction: My name is Nicola Considine CPA, I am a determined, witty, powerful, brainy, open, smiling, proud person who loves writing and wants to share my knowledge and understanding with you.