Safe Exercises for Males Over 70

Exercise is a very important part of keeping the body healthy at any age. As your body ages, certain exercises can often cause more damage. Older men can be more prone to injuries from physical activity because of age-related ailments like osteoporosis and arthritis. To minimize the potential risk for injury, low-impact aerobic activities are best.

  1. Walking

    • Walking is an extremely light activity that is useful for people of all ages. Senior men who are worried about injury or pain from hard surfaces such as sidewalks can still benefit from walking on grass or beach sand. A good pair of shock-absorbing walking shoes will also be helpful. Walking is an aerobic exercise that works the major legs muscles while also benefiting your lungs. Sam Fahmy, in a study by the University of Georgia, stated that older adults who walked were 41 percent less likely to suffer disabilities and were more independent than their peers who did not exercise.

    Swimming

    • Another exercise that is largely stress-free on the body is swimming. Swimming benefits older men because it does not put pressure on the bones, which might be adversely affected by calcium loss. The Centers for Disease Control and Prevention states that water-based exercises such as swimming improve quality of life for seniors by lowering the risk of disability. Swimming can increase range of motion and flexibility in joints as well as improve blood flow.

    Yoga

    • Yoga can also be useful to senior men by helping with balance and flexibility. Yoga is not a high impact exercise and does not put a lot of pressure on the bones, muscles or joints. Sara Kooperman and Lisa Ackerman from the American Senior Fitness Association note that yoga can help improve posture, breathing and chronic pain for people of all ages. Yoga incorporates the union of mind, body and spirit and can also have positive mental effects on participants.

    Cycling

    • Cycling works the leg muscles and helps strengthen the lungs. It is not a weight-bearing activity and is safe for bones, joints and muscles. Cycling also increases flexibility in the legs and helps keep your body health without causing injury. AARP also promotes cycling at all ages, saying that it strengthens the legs and knees, which is important for senior citizens.