Staying Active After 70: New Emphasis on Combined Fitness for Longevity
WASHINGTON D.C. – As the population ages, health experts are increasingly emphasizing a holistic approach to fitness for those in their 70s and beyond, moving beyond simply staying “active” to incorporating cardiovascular exercise, strength training, and balance/flexibility work. Maintaining physical activity is now recognized as a crucial factor in boosting longevity and overall health in later life.
While social engagement through activities like walking groups, dance classes, aqua aerobics, or tennis leagues offers benefits, a well-rounded fitness plan is key. the U.S. Department of Health and Human Services recommends adults engage in at least two total-body strength training sessions in addition to weekly cardiovascular exercise,targeting major muscle groups including the chest,shoulders,arms,back,legs,and abdomen.
Strength training isn’t limited to gym workouts. Options include yoga, aerobics classes with strength components, or home-based routines. For a DIY approach, individuals can perform one to three sets of 8 to 15 repetitions of exercises like lunges, squats, step-ups, rows, lat pull-downs, assisted pull-ups, push-ups (modified on knees if needed), chest press, dips, military press, lateral raise, plank, side plank, and bicycle crunch - using a weight that is challenging but manageable, perhaps utilizing body weight alone. A circuit approach - completing one set of each exercise consecutively, followed by a minute or two of rest, repeated one to three times – is also effective. Remember to warm up before each session.
Crucially, maintaining balance and flexibility is paramount, notably as falls are the No. 1 cause of fatal injury among older adults. building muscle mass and strength helps prevent falls, and targeted exercises can improve muscle memory and balance. Simple exercises like standing on one foot, or combining strength and balance with single-leg dead lifts and calf raises, can be beneficial.
flexibility, achieved through stretching, allows muscles to move through their full range of motion, making both exercise and daily activities easier.Pilates, yoga, and tai chi are excellent options, or static/dynamic stretches can be incorporated into warm-ups and cool-downs.
experts strongly advise consulting with a doctor before beginning any new exercise program, especially if pre-existing injuries or health conditions might potentially be a factor. A combination of cardiovascular exercise, strength training, and balance/flexibility exercises provides the ideal foundation for continued health and vitality in the 70s and beyond.
