Take the ‘Old’ Out of Old Age: 6 Excellent Exercises to Perform in Your 70s

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Although health considerations are important at any age, things “get real” when we enter our 70s. Age-related chronic medical conditions and diseases begin to assert themselves, and a lack of exercise generally imposes a more significant penalty at this age than in any previous decade.

Our 70s are a unique place to be, clinically speaking. While many of my patients in this age range—the larger part of my patient population—require hospitalization and subsequent rehabilitation for chronic illnesses, they are still resilient enough to bounce back quickly.

You can also do plenty to increase and maintain your body’s strength and balance in your 70s. The following exercises focus heavily on both strength and balance and provide an excellent foundation for ongoing health as you age.

Though these exercises have proven safe and effective for many individuals, I recommend speaking with your medical provider to ensure they are right for you.

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6 Exercises to Keep You Fit Through Your 70s

1. Backward Walking

You’ve spent many decades walking forward and, presumably, did pretty well with it. At this age, though, we are more prone to falling when stepping back from something supportive, such as a counter or table. Such missteps can lead to bruises and soreness or, in the worst-case scenario, a fractured hip or pelvis. The exercise of walking backward can be challenging, but it works to improve stability and balance.

Note: Be sure to stay vigilant with this activity; always pace yourself and place safety first. If you have limited space, doing laps is fine—hallways are great places for that.

Step 1: Allow plenty of space for movement. You can either stand with your arms by your sides or hold them out from your body for better balance.

Step 2: Step straight back approximately 2 feet with your right foot. Then, take a backward step with your left foot. Take your time, and pay particular attention to your balance to avoid falls.

Step 3: Perform backward walking for 1 minute per set for 3 sets.

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2. Stepping Jacks

Most people lose strength with lateral stepping as they grow older, which can become severe in our 70s and beyond. Stepping jacks—a lower-intensity version of jumping jacks, also known as walking jacks—are great for strengthening leg muscles and enhancing balance during lateral movements.

Step 1: Start by standing with arms hanging to your sides and feet side-by-side. Step to the right with your right foot while lifting your arms out to the sides and then over your head.

Step 2: Step your left foot over side-by-side with your right foot while lowering your arms back down by your sides.

Step 3: Reverse the pattern: Step your left foot out while raising your arms and follow with your right as you lower your arms.

Step 4: You can perform this exercise by completing 3 sets of 50 repetitions or for 2 to 3 minutes, depending on how your body responds.

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3. Standing Single-Leg Knee Lifts

Single-leg knee lifts are great for building balance and also increasing the strength of your hip flexors, which play a vital role in decreasing the potential for falls. Standing single-leg knee lifts can be done anywhere and are easy to perform at any age.

Step 1: Stand with your feet side by side and let your arms hang by your sides. If you’re worried about your balance or falling, stand near a chair or countertop.

Step 2: With your back straight and looking forward, bend your right knee and raise it until your knee reaches the approximate level of your stomach while facing straight ahead. You can lift the opposite arm (your left one) to balance out the motion.

Step 3: The leg lift is like a slow march, so once you raise your leg to the correct height, lower it back down and lift your other leg. Take at least 1 second to move through each leg lift or adapt to your physical condition.

Step 4: Tighten your stomach and core muscles while you march. You may want to squeeze your glutes as well for maximum performance. Remember to breathe.

Step 5: Each leg lift is counted as 1 repetition. You can do 50 repetitions for 3 sets or continue for 2 to 3 minutes for each set, depending on how your body responds.

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4. Chair Squats

Chair squats are one of my favorite exercises for everyone of all ages. Although they appear unremarkable, they’re surprisingly effective and fun.

Step 1: Start by sitting on the edge of a chair with your arms straight out in front of you and your feet approximately shoulder-width apart.

Step 2: Slowly stand back up, taking 1 to 2 seconds. As you move up, lower your arms to your sides. Then, move back into sitting. As you squat, bring your arms from your sides to straight out in front of you. This helps with your balance and adds intensity to the exercise. Be sure to move your bottom toward the rear of the chair as you sit so that your knees don’t move out in front of your toes while squatting.

Step 3: Moving down and rising back up counts as 1 repetition. Try to perform 3 sets of 12 repetitions.

Stronger legs can help prevent falls, and these exercises are a great way to maintain strength and balance as you age.

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5. Touch Toe/Touch Sky

This exercise builds balance, cardiovascular endurance, and flexibility all at the same time. Though it takes some degree of practice to master, it may quickly become one of your favorite exercises.

Note: If you find yourself getting dizzy (the high/low movement can occasionally provoke this in some people), pause the activity until the sensation passes.

Step 1: Stand with your feet slightly apart and your arms by your sides.

Step 2: Slowly lift your arms over your head. Pull your shoulders back—just enough to ensure you are as upright as possible.

Step 3: Hold this pose for 3 seconds.

Step 4: Slowly lower your arms while bending your knees and pressing your hips back until you touch the floor with your fingertips or reach as far as down as you can. Avoid rounding your back.

Step 5: Perform 3 sets of at least 15 repetitions. As always, you can adjust this number to match your current physical conditioning.

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6. Single-Leg Floor Touches

The single-leg floor touches are a great way to build on the touch floor/touch sky exercise by moving to a single-leg stance during the reach to the floor.

Step 1: Stand with your feet slightly apart and your arms by your sides.

Step 2: Reach toward the floor with your right hand. If you can’t reach all the way down, move as far as you can. Take approximately 2 to 3 seconds to move into position.

Step 3: At the same time you’re reaching down with your right hand, bring your right leg off the floor and straight out behind you until it’s level with your trunk.

Step 4: Next, slowly move back into a standing position. Moving toward the floor and then returning to standing counts as 1 repetition. Try to perform 3 sets of 12 repetitions per side. You can either alternate sides or perform all repetitions on one side before moving to the other side. Both ways are great, so it will come down to personal preference.

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Doing these exercises regularly can help you maintain your strength and endurance well into and through your 70s.