exercise program for people over 70 years of age

[gnine]

trying to find exercises for those of us that are over 70 yrs old. most of the ones i find on the community or the blog , some of the movements are to difficult for some older people.

How can build up strength in the legs. How can build up better balance. 

[USAF-Larry]

@gnine, have you checked out the exercises that were recommended to you in the last post on this subject:  https://community.fitbit.com/t5/Get-Moving/what-kind-of-strength-should-start-with/m-p/2209946#M3572...

[shipo]

@gnine, are you able to walk or even jog for short to intermediate distances?  If so, a great way to help build strength safely and to improve balance at the same time is to walk on slightly irregular surfaces such as flat recreational trails with a dirt surface.

What are your goals say for six months, a year, two years and beyond?

[SunsetRunner · Accepted solution]

When you are in the kitchen cooking or washing up, stand on one foot.  The counter will be right there to steady yourself if need be.  Ditto brushing teeth or waiting in a line at the grocery store.  Hold the stand as long as you can and do it on the other leg.  keep doing as often as the opportunity arises trying to beat your last number.  You can do calf raises along with standing on one foot too.  This is just standing on your tippy toes and holding yourself up for a bit.  These will help with balance.

Practice getting up out of the chair without using your hands-this took me a while but now I make it a point to never use my hands to push me up. This will help with balance and make your legs stronger. Another one is when you are ready to get up from the toidy, stand up and sit down again.  repeat a couple times.  (this is a modified squat).  

get a three-pound dumbbell and you can do shoulder raises and bicep curls while watching TV.  You don't have to knock yourself out when you are starting off, do these every day and you'll see improvement.  

[gnine]

Thanks for all the advice so far. I do walking on the treadmill at least five days a week. I can not walk very

well on uneven areas, as I had foot surgery a few years ago and it gives me trouble if I do not walk on a flat surface. I just want to stay as healthy and active as I can. Again thanks for the information. 

May each of you have a Merry Christmas.   

[SunsetRunner]

I just thought of something else.  This show airs on PBS stations and if you click on the link below it will take you to their website and if you enter your zipcode you can see when it's on your TV.  This is excellent for starting out!

https://www.sitandbefit.org/watch/where-we-air/

[SunsetRunner]

aw jeez, I'm sounding like a nag with this many posts 🙂   On the treadmill, are you pushing yourself a little each day so you can go a little faster and do you try to walk as much as possible without holding on?  

[gnine]

I am trying to slowly increase my speed on the treadmill  . I still hold on, but I am slowly trying to take care of that too. I will keep working at it, I am not going to give up.  

[SunsetRunner]

Seems to me you are doing good then 🙂  When it feels safe, try to walk a few steps without holding on-but make sure you are safe doing so.  Maybe an extra treadmill walk and half the speed where you can walk without holding on would be beneficial.  This is good for the balance too. 

[ConnieL429]

I'm not over 70 but old enough just the same. Finding exercises is not the problem for me. Having Fitbit make an actual program for us old folk is quite another. Can't we have our own too?  Yah, I'm whining but hey, I'm old. 

[shipo]

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@ConnieL429 wrote:

I'm not over 70 but old enough just the same. Finding exercises is not the problem for me. Having Fitbit make an actual program for us old folk is quite another. Can't we have our own too?  Yah, I'm whining but hey, I'm old. 

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Hmmm, I'm old as well, possibly a fair bit older than you; the thing is, there really isn't such a thing as an exercise program for "old folks".  Said another way, exercise programs are relative; I can design an exercise program for my wife, who is in her 60s, which would be appropriate for her, however, that very same exercise program would likely be way too much for many 40 year olds.

[ConnieL429]

Well in that case, Fitbit needs another program for the criminally out of shape. 😏

Connie Litrenta
Sent from my iPad

[russsss]

Well you could start a group ...CRIMINALY OUT OF SHAPE ... "a fun place where whining is the norm, everyone is youth challenged and we like it that way"   Let me know and i'm there 😊

[brownoscar]

I am not yet 70, but in my mid 60's. I started with water aerobics and did that for 3 years before I tried anything more strenuous. It gave me a really good fitness base to work with. Then I moved on to the weight lifting classes and started with 2 lb weights and worked up. The classes are 60 mins in length, so I did what I could. I now regularly lift 15 lbs for most exercises and do the entire 60 min class. I have moved up to Pilates and some Yoga. These classes work on core strength and balance, perfect for us older folks.

So my leg strength has increased with weight lifting and my balance with core strength. Many folks in my classes are in their 60's and 70's. Don't give up just because you are older, you can get as fit as you were as a young person, it just takes work, patience and consistency. Good luck!

[Corney]

ConnieL429:  I'm 70 years old and have been exercising since I was 30.  For over 25 years I ran 6-7 miles per day everyday.  When I gave up running I kept exercising 5-7 days a week using a stationary bike, Nordic Track and am now using a rower, stationary bike and an elliptical on alternate days with weight lifting 2 day a week.  An exercise program I would recommend would apply to anyone 30-80 years of age.  Stretching, that is going through a complete range of motion of all major joints to include neck, shoulders. elbows, hands and wrists, lower back( flexion followed by extension), hips, knees feet and ankles, with special emphasis in ankles and hamstrings.  Using stretching as a warm up, then do aerobics, using any machine you like or just walking for at least 30 minutes 4-5 days a week.  Start at a comfortable pace and advance as tolerated.  Add weight lifting using light weights at first and increasing as tolerated.  The combination of stretching, aerobics and weight lifting will contribute to a person who is totally fit.  Good luck and have a good day!

[SunsetRunner]

I would join that program too. I tried to do one of the easier Fitbit exercise programs but was unable to keep up. Fortunately I am still able to walk okay, though not without arthritic pain in the knees. There are lots of moderate to somewhat difficult trails close by to where I live so I get most of my exercise that way. I try to get out in nature and walk most days. Doing so does help me in so many ways - spiritually and physically. But I would sure like some exercise videos geared to older people that I could do indoors.