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SUGGESTED EXERCISE PROGRAM FOR 70+ YEARS-OLD MEN

Walking

            At least 30 minutes a day.

Chair Yoga

-         Seated Cat/Cow: Begin in a seated position with your legs crossed and your spine straight. Inhale and arch your back, lifting your chest and dropping your belly. Exhale and round your back, tucking your chin into your chest.

 

-         Seated Spinal Twist: Begin in a seated position with your legs crossed and your spine straight. Reach your right arm up and over your left shoulder and twist your torso to the left. Hold for a few breaths, then switch sides.

 

-         Seated Forward Fold: Begin in a seated position with your legs crossed and your spine straight. Inhale and raise your arms up overhead. Exhale and fold your torso forward, reaching your hands towards your toes.

 

-         Seated Side Bend: Begin in a seated position with your legs crossed and your spine straight. Reach your right arm up and over your head, and then lean your torso to the left. Hold for a few breaths, then switch sides.

 

-         Seated Mountain Pose: Begin in a seated position with your legs crossed and your spine straight. Inhale and raise your arms up overhead. Exhale and draw your shoulder blades down your back. Hold for a few breaths.

 

Light Resistance Training

-         Squats: Stand with your feet shoulder-width apart and your arms at your sides. Keeping your back straight, lower your body until your thighs are parallel to the floor. Return to the starting position.

 

-         Lunges: Stand with your feet shoulder-width apart and your arms at your sides. Step forward with one foot. As you step, lower your body until your front thigh is parallel to the floor and your back knee is almost touching the floor. Return to the starting position and repeat with the other leg.

 

-         Push-Ups: Get into a plank position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body until your chest is just above the floor. Push back up to the starting position.

 

-         Tricep Dips: Sit on the edge of a bench or chair with your hands on the seat next to your hips. Slide your feet forward and lower your body until your arms form 90-degree angles. Push back up to the starting position.

 

-         Plank: Get into a push-up position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body until your elbows are bent at 90-degree angles. Hold this position for 30 seconds to one minute.

 

Tai Chi

-         Single Whip: This is a simple, gentle exercise that helps improve balance, coordination and flexibility. It involves moving the arms in a wide, circular motion while maintaining a steady stance.

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-         Parting the Wild Horse's Mane: This Tai Chi exercise helps to open the chest and shoulders, while also strengthening the legs and improving balance. It involves a series of stepping and turning movements, which can be done slowly or at a faster pace.

 

-         White Crane Spreads Its Wings: This exercise helps to improve posture and balance, while also strengthening the arms and legs. It involves a series of stepping and turning movements, which can be done slowly or at a faster pace.

 

-         Brush Knee and Push: This exercise helps to improve flexibility and coordination, while also strengthening the legs and improving balance. It involves a series of stepping and turning movements, which can be done slowly or at a faster pace.

 

-         Wave Hands Like Clouds: This exercise helps to improve posture and balance, while also strengthening the arms and legs. It involves a series of stepping and turning movements, which can be done slowly or at a faster pace.

 

Stretching

-         Seated Neck Stretch: Sit in a chair and slowly lower your chin to your chest. Hold for 10-15 seconds and then raise your chin back up. Repeat 3-5 times.

 

-         Standing Wall Reach: Stand with your back against a wall and slowly reach your arms up. Hold for 10-15 seconds and then lower your arms. Repeat 3-5 times.

 

-         Seated Triceps Stretch: Sit in a chair and reach one arm up and behind your head. With the other arm, reach up and grab the elbow of the arm behind your head. Gently pull the elbow down and hold for 10-15 seconds. Repeat 3-5 times on each arm.

 

-         Seated Hamstring Stretch: Sit in a chair and extend one leg out in front of you. Reach down and grab the toes of the extended leg. Gently pull the toes towards your body and hold for 10-15 seconds. Repeat 3-5 times on each leg.

 

-         Seated Spinal Twist: Sit in a chair and twist your torso to one side. Place one hand on the side of the chair for support and hold for 10-15 seconds. Repeat 3-5 times on each side.

 

Balance Exercises

-         Standing on One Foot: Stand on one foot for 10 seconds, then switch to the other foot. Repeat 10 times.

 

-         Heel-Toe Walk: Walk forward, placing the heel of one foot in front of the toes of the other foot. Repeat 10 times.

 

-         Side Step: Stand with feet shoulder-width apart, and take a step to the side with the right foot. Step back with the left foot, and repeat 10 times.

 

-         Chair Squats: Stand in front of a chair and slowly lower yourself down into a squat, keeping your back straight. Hold for 10 seconds, and then stand back up. Repeat 10 times.

 

-         Wall Push-Ups: Stand facing a wall and place your hands on the wall at shoulder height. Push away from the wall, keeping your back straight, and hold for 10 seconds. Return to the starting position and repeat 10 times.

Low-Impact Aerobic Exercises

-         Walking: Walking is a low-impact aerobic exercise that can be done by anyone, regardless of age or fitness level. It is an excellent way to increase heart rate and burn calories.

 

-         Cycling: Cycling is a great way to get your heart rate up while still being low-impact. It can be done indoors or outdoors and is a great way to get some fresh air.

 

-         Swimming: Swimming is an excellent low-impact aerobic exercise that can be done by anyone. It is an excellent way to increase heart rate and burn calories.

 

-         Tai Chi: Tai Chi is a low-impact exercise that is often used for relaxation and stress relief. It is a great way to improve balance and flexibility.

 

-         Yoga: Yoga is a low-impact aerobic exercise that can be done by anyone. It is an excellent way to increase heart rate and burn calories while also improving flexibility and balance.

 

Cycling (on a stationary bike)

-         Seated Pedaling: This exercise is great for older adults as it is low impact and can be done at any pace. Have the person sit on the bike and pedal at a comfortable pace for 10 minutes.

 

-         Standing Pedaling: This exercise is more challenging than seated pedaling, but still low impact. Have the person stand up on the bike and pedal at a comfortable pace for 10 minutes.

 

-         Interval Training: Interval training is a great way to increase the intensity of a workout. Have the person pedal at a moderate pace for 2 minutes, then increase the resistance and pedal at a higher intensity for 1 minute. Repeat this cycle for 10 minutes.

 

-         Hill Climbs: Hill climbs are a great way to increase the intensity of a workout. Have the person pedal at a moderate pace for 1 minute, then increase the resistance and pedal at a higher intensity for 1 minute. Repeat this cycle for 10 minutes.

 

-         Resistance Training: Resistance training is a great way to build strength. Have the person pedal at a moderate pace for 1 minute, then increase the resistance and pedal at a higher intensity for 1 minute. Repeat this cycle for 10 minutes.