Exercises for Women Age 70

Healthy women in their 70s can enjoy the benefits of regular exercise.
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If you’re a mobile and healthy 70-year-old woman, you don’t have to let age be a barrier to fitness. According to the Centers for Disease Control and Prevention guidelines on physical fitness for adults of all ages, healthy seniors should participate in at least 150 minutes of moderately intense aerobic and muscle strengthening exercises per week. Check with your health care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while.

Brisk Walking

You’ve been walking all your life, but now you’re going to start walking with a purpose. Brisk walking to improve your fitness level is an activity that will only take 20 to 30 minutes out of your day, but you’ll enjoy the benefits for years. Walking briskly is not only a mood lifter, but it can also help you lose pounds or maintain your weight, strengthen your lower body muscles, stave off or manage heart disease and type 2 diabetes and fortify your bones. Get fitted for the proper walking shoes and, before you head out, spend a few minutes walking or high-stepping in place to warm up your muscles.

Strength Training

Don’t let the idea of strength training frighten you. It has nothing to do with lifting impossibly heavy barbells and more to do with managing health conditions like diabetes, osteoporosis and even mild depression. With stronger muscles and more acute body awareness, you’ll enjoy better balance, which will decrease the chance of a fall. By using very small dumbbells -- as low as two pounds each -- you can perform a series of exercises for your arms, chest, shoulders and upper back at least two days a week for up to 20 minutes at a time. Use your own body weight to perform strengthening exercises like squats for your lower body.


Starting yoga at age 70 might seem like you’re entering a whole new world, but you won’t be alone. In a 2008 study conducted by Yoga Journal, out of the 15.8 million people who were practicing yoga at the time of the census, 18.4 percent were people over 55. More and more yoga studios and recreation centers are adding beginner’s and ongoing classes for seniors. Instructors are trained to work with aging bodies and can adapt or modify poses to accommodate your capabilities. Yoga and its breathing techniques will strengthen and lengthen your muscles, improve your flexibility and balance and lift your spirits.

Other Exercises

You’re not limited when it comes to what kinds of exercise will increase your health and fitness level. If you’ve always enjoyed the water, consider joining a water exercise class at your neighborhood pool. Join in group activities like dancing, hiking, bowling or golf; you'll be moving and interacting with other health and fitness-minded individuals. Motivation is a key component of exercise, whether you’re 17 or 70. The important thing to remember: keep moving.

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