3 Best Moves For People Over 70 + Follow Along Workout

As someone who's been passionate about fitness for years, I've come to realize that staying active becomes increasingly important - and challenging - as we age. That's why I was excited to discover a set of exercises specifically designed for individuals over 70. These movements, which can be done while seated, offer a fantastic way to maintain strength and flexibility without putting undue stress on the body.

The workout I'll be sharing today consists of four key moves: seated marching, seated shoulder rotations, seated thigh push-ups, and seated frog hip hinges. What I love about these exercises is that they're accessible to almost everyone, regardless of fitness level. As the instructor in the video points out, "you can do these moves while sitting in a chair."

Let's start with seated marching. This exercise is excellent for improving core strength and hip mobility. The instructor explains, "All you're going to do is lift your foot off the ground and then come back down and lift your other foot off the ground and come back down." What's great about this move is that it can be modified to suit your abilities. If lifting your foot is too challenging, you can simply "come all the way up on the toe and try to lift the foot as much as possible."

Next up is the seated shoulder rotation. This exercise targets the often-neglected muscles between your shoulder blades and under your armpits. The key here is to maintain good posture and focus on the rotation. As the instructor advises, "Try to relax your traps in your neck really try to keep those relaxed the whole time."

The third exercise, the seated thigh push-up, is a clever adaptation of the traditional push-up. It's perfect for those who find floor push-ups too challenging. The instructor emphasizes the importance of form, saying, "Don't let the elbows flare out like this that's going to make you rotate your shoulders forward which could cause you to get injured in your shoulder."

Finally, we have the seated frog hip hinge. This exercise is fantastic for improving hip mobility and strengthening the lower back. The instructor stresses the importance of proper alignment, stating, "The most important thing you want to look at is are your knees pointed the same direction as your toes as you do this movement."

What I find particularly motivating about this workout is the instructor's emphasis on progress and self-care. Throughout the routine, he offers encouragement like, "Movement is a celebration of what your body can do not a punishment for something you ate," and "Loving yourself is the greatest gift you can give to your body."

The workout is structured as a circuit, with 40 seconds of work followed by 20 seconds of rest for each exercise. You repeat the circuit three times, making for a well-rounded, 15-minute workout. It's a perfect length for those days when you're short on time but still want to get some movement in.

One of the aspects I appreciate most about this workout is its adaptability. The instructor consistently offers modifications for each exercise, ensuring that everyone can participate regardless of their current fitness level. This inclusive approach is summed up nicely in his statement, "Even if you can only do one rep try your best to do it with perfect form."

In conclusion

This seated workout for individuals over 70 is a fantastic way to maintain strength, flexibility, and overall wellness. It's a reminder that age is just a number, and with the right approach, we can continue to challenge and improve our bodies at any stage of life. As the instructor so aptly puts it, "This is the true Fountain of Youth keep moving." So why not give it a try? Your body will thank you for it.