What Are Some of the Best Exercises for 70-Year-Old Women?

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Some of the Best Exercises for 70-Year-Old Women in Montgomery, AL

Women in their 70s can expect to continue to live well as long as they focus on a healthy lifestyle. Although your senior loved one’s exercise routine may change, she should still be incorporating regular periods of physical activity into her day. Women in this decade of life tend to need to be concerned about muscle and bone mass loss that affects their ability to live comfortably. They may also have health issues such as osteoporosis and arthritis that require them to seek out safe opportunities for exercise. Here are some good exercises for a 70-year-old woman.

Weight Training

This form of exercise should only be done with the help of a trained professional if your loved one hasn’t already been lifting weights. However, those who choose to do this form of training can begin with very light weights that range from one to two pounds. Even with these low weights, women of this age can enjoy noticeable gains in their muscle strength that also help them retain bone mass. For women who are unable to use weights, exercises that involve their own body weight may provide similar results. For instance, chair dips and leg lifts can strengthen the associated muscles.

Getting regular exercise can boost quality of life in the golden years. If your elderly loved one needs help maintaining a high quality of life while aging in place, reach out to Home Care Assistance, a trusted provider of Montgomery elderly care. Our caregivers provide transportation to and from medical appointments and social events, nutritious meal preparation, assistance with daily exercise, and help with everyday tasks like bathing, grooming, and light housekeeping.


Walking is safe enough for most people to do provided they still have fairly good mobility. This activity provides cardiovascular benefits, and your loved one can increase the challenges involved with her exercise routine by choosing a path that includes an incline or increasing her pace. Your loved one can also walk with light hand weights to further increase the benefits this exercise has for helping her maintain a healthy weight and fitness level.

Performing Water Aerobics

When the legs or back hurt at the end of the day, slipping into a swimming pool can feel like a mini vacation. Senior women often experience pain from arthritis and other health conditions that make it difficult to exercise. Some women also find that exercising in warm weather can be extremely uncomfortable. Water aerobics addresses all of these issues. Your loved one can also choose to exercise in an indoor or covered pool if she needs to avoid the sun. 

Seniors who need help with daily exercise can benefit from hiring a professional at-home caregiver. Elderly 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.


Dancing serves as a source of social entertainment as well as a workout. Your loved one can choose from a variety of different styles of dance to learn. However, ballroom tends to be a favorite for the slower movements and the ability to have support from a partner. Dancing strengthens the legs and provides a cardiovascular workout. Learning the new steps can also strengthen your loved one’s mind and body connection.


At first glance, many younger adults don’t realize the physical workout gardening can provide. Senior women who garden can adjust the level of exercise their hobby provides by deciding where to plant the seeds. For instance, gardening in the ground gives seniors a reason to bend and kneel, which increases their flexibility. Seniors who choose potted tabletop plants still give their arms and shoulders a workout as they lift watering cans and do other tasks associated with tending to their plants.

Exercise often proves to be even more beneficial for seniors who have a partner to socialize with. For families living in Montgomery, respite care can be a wonderful solution when their aging loved ones need companionship and socialization a few hours a week or just need minor assistance with daily household tasks. At Home Care Assistance, we thrive on helping seniors maintain their independence while living in the comfort of home. Reach out to us today at (334) 593-3988 to find out how we can help your loved one live a happier and healthier life.


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