Staying Independent in Your 70s and Beyond

We started offering a weekly exercise class at the Oak Tree Retirement Village in Kingston in 2016 and this week a new resident joined the class. She is 98 years young! It’s awesome that she is still living independently and wants to stay active.

Regular exercise is very important for maintaining physical and mental well-being as we age. Lifestyle or retirement villages are now popping up everywhere and if you want to enjoy living independently in these villages, here are some exercises that can help you achieve your goal:

1. Aerobic or Cardiovascular Exercises: Aerobic exercises can improve your cardiovascular health, endurance, and overall fitness. Consider activities like brisk walking, cycling, swimming, dancing, or using an elliptical machine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.
2. Strength Training: Building and maintaining muscle strength is crucial for functional independence. Include strength training exercises at least twice a week. If you don’t have access to a gym, you can use resistance bands or your bodyweight to perform exercises like squats, lunges, push-ups, and planks. Strength training is also important for your bone health to reduce your risk of osteoporosis.
3. Balance and Flexibility Exercises: As we age, balance and flexibility become increasingly important to prevent falls and maintain mobility. Incorporate exercises that improve balance, such as standing on one leg, heel-to-toe walking, or yoga. Stretching exercises like shoulder rolls, neck stretches, and hamstring stretches can enhance flexibility.
4. Core Exercises: Strengthening your core muscles (abdominals, back, and hips) provides stability and improves posture. Exercises like bridges and planks can target these muscle groups.
5. Functional Movements: Include exercises that mimic everyday activities you want to maintain independence in, such as squats (for getting up from chairs), step-ups (for climbing stairs), or carrying groceries.

Remember to start gradually, listen to your body, and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions. It’s also important to combine regular exercise with a balanced diet and sufficient rest for optimal health.

Contact Us if you want to know more about putting together an exercise plan to allow you to live independently for the future.

Health Jigsaw is a mobile personal and fitness training business based in Kettering, Tasmania. We have been helping clients get fitter, stronger, faster and healthier since 2004. Apart from putting together effective workouts, we can help you with nutritional advice. A healthy lifestyle is not just about exercising – nutrition plays a big part too. You will not get results unless you are committed to both exercise and nutrition.