Keeping your body moving matters at every age, and your 70s and up are no exception. There are plenty of safe, comfortable options to choose from depending on your personal interests. According to the CDC, adults 65 and older need a mix of aerobic activity, strength training, and balance work each week. Here’s a look at what that can look like — and how Moldaw Residences in Palo Alto, CA, helps residents make active living part of everyday life.
Aerobic Activities to Stay Active
Aim for about 30 minutes of moderate-intensity aerobic movement five days a week, where your heart rate and breathing are slightly elevated. A brisk walk is a natural starting point and, as Moldaw shares a campus with the Oshman Family JCC, it’s also easy for a morning stroll to turn into a fitness class or lap in the pool. Water aerobics is a great low-impact exercise as well, with extra joint support as the buoyancy of water takes pressure off joints.
It’s easy to stay active at Moldaw year-round with direct access to the Oshman Family JCC pool and a range of other state-of-the-art fitness options — all right on our shared Taube Koret Campus.
Strength Training for Older Adults
Our bodies lose muscle mass with age, which can make everyday tasks like climbing stairs or carrying groceries harder over time. Weekly strength training for seniors helps slow that process and, according to Mayo Clinic, you can continue to build muscle mass and bone density well into your 80s and beyond.
Start with a weight you can lift comfortably, one that only feels challenging after 8 to 12 repetitions. Resistance bands and bodyweight are great options as well. Chair squats are also very popular, and offer built-in balance support:
- Stand in front of a chair, feet shoulder-width apart.
- Lower yourself slowly as if you’re about to sit.
- Hold your core steady, then stand back up.
Strength training at Moldaw is easy thanks to our unique JCC partnership, which offers residents seamless access to premier fitness classes and modern workout equipment.
Balance Exercises for Seniors
The CDC reports that falls are the leading cause of injury among older adults, and your balance can decline without you noticing. That’s why it’s important to incorporate balance exercises into your fitness routine as well.
Yoga and tai chi are both great for exercise for seniors over 70. Yoga and chair yoga use movement, stretching, and breathing to improve flexibility and ease joint discomfort, while tai chi pairs slow, flowing movements with deep breathing to strengthen the core, reduce back pain, and improve balance.
Healthy Aging at Moldaw
A good fitness routine mixes aerobic activity, strength work, and balance training. When trying something new, take it slow, drink enough water, and rest when your body needs it.
At Moldaw in Palo Alto, feeling your best is easy with convenient access to a range of wellness resources. Contact us today or schedule a tour to see our active campus for yourself!