These 7 Exercises Changed My Life After 70 (And They Can Change Yours Too!)

 

I’m Over 70… And THESE 7 Exercises Gave Me My Life Back!

🛒 Healthy & Savoury Shop

Aging is something we can’t avoid — but losing our strength, mobility, and independence doesn’t have to be part of the deal. After turning 70, I noticed my body slowing down. My energy dropped, my balance became shaky, and even simple things like getting up from a chair felt harder.

But everything changed when I started doing just seven simple exercises every day. No fancy gym equipment, no expensive memberships — just consistency and the right moves. These exercises helped me regain my strength, reduce joint pain, and feel decades younger. And if you’re over 60 or 70, they can work wonders for you too.

Let’s dive into the 7 exercises that transformed my health after 70 — and how you can start today.

🦵 1. Chair Squats — Rebuild Strength Safely

Chair squats are perfect for older adults because they strengthen your legs, glutes, and core without straining your knees. All you need is a sturdy chair.

How to do it:

  • Stand in front of a chair with your feet shoulder-width apart.

  • Slowly lower your body until you’re just about to sit, then push yourself back up.

  • Repeat 10–15 times daily.

💡 Tip: If balance is an issue, place your hands on the chair for support or use a balance support bar like this one on Amazon to stay safe.

🤸‍♀️ 2. Seated Leg Raises — Strengthen Hips and Core

This is one of the simplest yet most effective exercises for improving mobility and hip strength.

How to do it:

  • Sit upright in a sturdy chair.

  • Slowly lift one leg until it’s straight, hold for 5 seconds, and lower it.

  • Do 10 reps per leg.

This movement strengthens your thighs, improves circulation, and reduces the risk of falls — something many people overlook. If you want extra resistance, try adding light ankle weights like these adjustable ones from Amazon.

🧘‍♂️ 3. Wall Push-Ups — Gentle Upper Body Workout

Traditional push-ups can be tough on aging shoulders and wrists. Wall push-ups are the perfect alternative for seniors.

How to do it:

  • Stand facing a wall, about arm’s length away.

  • Place your hands on the wall and slowly bend your elbows to bring your chest toward it.

  • Push back to the starting position.

This exercise strengthens your chest, shoulders, and triceps — helping with daily activities like lifting groceries or pushing open doors. For wrist comfort, consider wrist support braces like these ones for extra protection.

🦶 4. Heel Raises — Boost Balance and Circulation

As we age, our circulation and balance decline — which increases the risk of falls. Heel raises help strengthen the calves and improve blood flow.

How to do it:

  • Stand behind a chair, holding the back for balance.

  • Slowly lift your heels off the floor, rise onto your toes, and then lower back down.

  • Repeat 10–15 times.

To make it fun, do this while brushing your teeth or cooking! It’s a small move that makes a big difference in leg strength and stability.

💪 5. Bicep Curls — Keep Your Arms Strong

Lifting, carrying, and reaching become harder with age — but bicep curls can help.

How to do it:

  • Sit or stand with a pair of light dumbbells (or even water bottles).

  • Curl the weights toward your shoulders, then slowly lower them.

  • Do 10–12 reps per arm.

Strong arms improve independence — especially for things like lifting laundry baskets or getting up from a chair. You can start with 2 to 5 lb dumbbells like these neoprene ones that are easy to grip and joint-friendly.

🧍‍♀️ 6. Standing Marches — Improve Balance and Coordination

Balance is often the first thing we lose as we age. Standing marches help strengthen your hip flexors, improve coordination, and support walking stability.

How to do it:

  • Stand tall near a chair for balance.

  • Lift one knee toward your chest as high as comfortable, then lower it.

  • Alternate legs for 30 seconds.

It’s a great low-impact exercise to warm up before your day. Doing it daily can reduce the risk of falls and keep your gait strong. If balance is difficult, consider using a sturdy exercise bar or walker with wheels like this one.

🧎‍♂️ 7. Cat-Cow Stretch — Restore Flexibility and Posture

Finally, one of the most rewarding movements for older adults is the Cat-Cow stretch. It’s excellent for your spine, posture, and breathing.

How to do it:

  • Start on all fours with hands under shoulders and knees under hips.

  • Inhale and arch your back (cow pose).

  • Exhale and round your spine (cat pose).

  • Repeat slowly 8–10 times.

If getting on the floor is hard, you can modify it by doing a seated version — just place your hands on your knees and gently move your spine through the same motions. For comfort, use a thick yoga mat like this non-slip mat to protect your joints.

🌿 Why These Exercises Work So Well After 70

You don’t need to train like an athlete to stay fit at 70+. What matters most is consistency, mobility, and proper form.

These 7 exercises target every essential area of senior health:

  • Strength (for independence and daily movement)

  • Balance (to prevent falls)

  • Flexibility (for pain-free motion)

  • Circulation (to keep your heart and muscles healthy)

The result? Better posture, easier walking, less pain, and more energy to enjoy life — whether it’s playing with grandkids, gardening, or traveling.

If you add simple equipment like light dumbbells, ankle weights, and a non-slip mat, your routine can become both safer and more effective. Always start slow, listen to your body, and build up gradually.

⚡ How My Life Changed After Starting These Exercises

When I began this journey, I could barely stand on one leg for a few seconds. My back hurt, and my knees were stiff. But after a few weeks, I started feeling different — lighter, stronger, and more confident.

After three months, the results were undeniable:

  • My joint pain was nearly gone.

  • I could walk longer distances without fatigue.

  • My posture improved, and I felt younger.

Exercise isn’t just about looking fit — it’s about living fully at any age.

❤️ Final Thoughts: It’s Never Too Late to Start

If you’re in your 60s, 70s, or even 80s — you can start today. These 7 exercises require no special skills or expensive equipment. Just a few minutes each day can make a world of difference in your health, energy, and confidence.

Start small. Be consistent. And watch your body thank you in ways you never imagined.

👉 Try these moves, stay positive, and most importantly — never underestimate your strength, no matter your age.

✅ Want More Natural Health and Senior Fitness Tips?
Subscribe to my Healthy & Savoury YouTube Channel for weekly videos on senior wellness, longevity, and natural healing.
💪 Stay strong, live long, and let’s age gracefully — together!

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