Women in their 70s who make an effort to stay fit can be healthier and enjoy a better quality of life. They should focus on exercises that increase their balance and strength. The following five exercises can keep women strong and thriving in their 70s and beyond.
Walking is free, and it’s one of the most accessible and simplest exercises for women in their 70s. Going for walks makes joints healthier, strengthens muscles and bones, enhances sleep quality and mood, and it can also help senior women maintain a healthy weight or even lose a few pounds.
If you usually help your loved one exercise but need a break now and then, consider having a professional caregiver take over for you. Centennial respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed.
2. Power Training Exercises
Strength training using elastic bands or small dumbbells can help women in their 70s build muscle, prevent the loss of bone mass, and manage health conditions such as osteoporosis, diabetes, and even mild bouts of depression. This type of training can also help women in their 70s increase balance, which can greatly decrease the chances of falling.
Whether women in their 70s are simply playing with the grandkids or doing aerobic exercises in a pool, swimming puts minimal stress on the joints and bones while strengthening muscles and boosting overall health. Exercising in a pool can also lower blood pressure and increase circulation, which are two crucial elements of good cardiovascular health. Postmenopausal women are more vulnerable to developing osteoporosis and arthritis. Water exercises can boost bone health and lower the risk of developing bone conditions and arthritis.
Many seniors are able to safely enjoy numerous types of exercise, especially when they have the help of trained professional caregivers. Homecare professionals can be a wonderful boon to seniors. Whether they require around-the-clock supervision or just need assistance with exercise and household tasks a few days a week, seniors can enjoy a higher quality of life with the help of trusted in-home caregivers.
Women in their 70s will learn gentle poses and breathing techniques in yoga classes that can reduce their anxiety and enhance range of motion. The moves can also increase flexibility and balance, which can lessen the risk of tripping or falling. In addition to benefiting women in their 70s physically, yoga can also increase concentration and enhance mental alertness. Another benefit of yoga is that senior women can modify the poses to accommodate their physical challenges.
5. Chair Exercises
Chair workouts that include shoulder raises and leg kicks are a great choice for senior women because they don’t require a trainer or weights. They’re effective ways to build body mass, increase balance and blood circulation, and decrease stiffness and joint pain. Seated workouts can also build muscular strength and increase flexibility. Regularly doing seated exercises can also help women in their 70s keep their hearts healthy and reduce their odds of having strokes, high blood pressure, heart attacks, and chronic diseases such as dementia. In addition to providing many physical benefits, seated exercises can help senior women mentally by elevating their mood.
Seniors who need help exercising safely can benefit from the help of trained professional caregivers. Centennial in-home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently. Call Home Care Assistance at (303) 957-3100 to learn more about our flexible and customizable senior care plans.