It is important to note that before starting any exercise routine, people over 70 years of age should consult their doctor to ensure that they are in suitable condition for physical activity. That said, here is a basic exercise routine that may be appropriate for people over 70:

WARM-UP (5-10 MINUTES):

Walk in place for 2-3 minutes to raise your heart rate.

Perform gentle joint movements, such as rotations of the neck, shoulders, arms, hips and ankles.

Stretches major muscle groups, holding each stretch for 15-20 seconds.

 STRENGTHENING EXERCISES:

Do the following exercises to strengthen the important muscles of the body. Start with 1 set of 10 repetitions for each exercise and gradually increase up to 2-3 sets.

Assisted squats: Hold a firm chair for balance. Spread your feet shoulder-width apart and lower yourself slowly as if you were going to sit in the chair. Go back up slowly. Make sure you keep your back straight and your weight in your heels.

Wall push-ups: Stand facing a wall about an arm’s length away. Place your palms on the wall at chest height. Bend your elbows and move closer to the wall. Push again to return to the starting position.

Lying Leg Raises: Lie face up on a mat or bed. Raise one leg straight up and then lower it slowly. Do it again with the other leg. You can keep your knee bent if necessary.

Band Chest Press: Hold a band around a pole or in a stable position. Take the ends of the band in each hand and stretch your arms forward, at chest level. Next, push your arms out until they are almost straight and then return to the starting position.

BALANCE EXERCISES:

Maintaining balance is essential to prevent falls. Do the following exercises to improve your balance:

Tandem stand: Stand behind a chair and place one foot in front of the other, with heels and toes touching. Keep your arms at your sides and try to balance for 30 seconds. Then, change the position of your feet.

Heel raises: Stand behind a chair and hold it for balance. Slowly lift your heels off the ground, keeping your toes on the ground. Then, lower your heels again. Repeat this exercise 10 to 15 times.

LOW IMPACT AEROBIC EXERCISES:

Aerobic exercises help improve cardiovascular endurance. for low-impact activities to reduce stress on your joints:

Walks: Take daily walks of 20 to 30 minutes at a comfortable pace.

Swimming or aquagym: If you have access to a pool, consider swimming or participating in aquagym classes. These activities are low impact and provide cardiovascular and muscle strengthening benefits.

Remember that it is important to listen to your body and take breaks if necessary. If you experience any pain or discomfort during exercise, stop and consult your doctor. Enjoy your exercise routine and stay active!

By: Javier E. Perez R