Simple, safe, and effective ways to keep moving in your 70s and 80s
As we age, staying active becomes more than just a recommendation — it becomes a necessity for maintaining independence, preventing falls, and feeling good in our own bodies. If you’re in your 70s, 80s, or caring for someone who is, this guide is for you.
Let’s explore five gentle exercises that are not only safe for older adults but also backed by science in helping improve balance, mobility, and overall well-being. No gym membership required — just a little space, a good pair of shoes, and a bit of daily commitment.
Why Gentle Exercise Matters After 70
You may wonder: Is it too late to start exercising in my 70s or 80s?
Absolutely not. In fact, research consistently shows that even light physical activity can help older adults:
- Improve balance and prevent falls (CDC, 2023)
- Maintain or increase muscle strength
- Support joint flexibility
- Boost cognitive health and reduce the risk of dementia
- Alleviate symptoms of arthritis, osteoporosis, and even depression
Staying active isn’t about pushing your limits — it’s about keeping your body in motion so you can continue to do the things you love: gardening, playing with grandchildren, or simply walking without fear.
1. Seated Marching
What it is: Sit tall in a sturdy chair and lift one knee at a time as if you’re marching in place.
Why it helps: Seated marching strengthens the hip flexors, quadriceps, and core muscles — all essential for walking stability and getting up from chairs or beds.
How to do it:
- Sit upright with your feet flat on the floor.
- Lift your right knee as high as comfortable, then lower it.
- Repeat with the left leg.
- Do 10–15 reps on each leg. Rest. Repeat if comfortable.
Tip: Add arm swings to mimic a full-body walking motion.
2. Wall Push-Ups
What it is: A gentler version of the traditional push-up, done against a wall instead of the floor.
Why it helps: Builds upper body strength and core stability, which support posture and make everyday tasks like carrying groceries easier.
How to do it:
- Stand an arm’s length away from a wall.
- Place hands flat on the wall at shoulder height.
- Bend your elbows slowly to bring your chest toward the wall.
- Push back to the starting position.
- Do 8–10 reps. Gradually increase over time.
Safety tip: Keep your feet flat on the ground and don’t rush — slow and steady wins.
3. Heel-to-Toe Walk (Balance Booster)
What it is: A simple walking drill that improves balance and coordination.
Why it helps: Practicing this regularly can reduce fall risk — one of the biggest concerns for older adults.
How to do it:
- Stand near a wall or counter for support.
- Place one foot directly in front of the other, heel touching the toe.
- Take 10–20 steps forward slowly.
- Focus on keeping your balance and looking straight ahead.
Challenge: Try walking backwards in the same pattern for added coordination training.
4. Ankle Circles
What it is: Small circular motions made with the feet, either sitting or lying down.
Why it helps: Keeps ankles flexible and improves circulation, especially helpful for those who sit for long periods.
How to do it:
- Sit comfortably with legs extended (or one at a time).
- Lift one foot slightly off the floor.
- Rotate the ankle in a circle — 10 times clockwise, 10 times counter-clockwise.
- Switch legs.
Bonus: This is a great warm-up or cool-down before and after walks.
5. Standing Leg Side Lifts
What it is: A standing exercise that strengthens the hip abductors, which play a crucial role in balance.
Why it helps: Strengthening your hips supports walking and helps stabilize your legs while moving or standing.
How to do it:
- Stand behind a chair or counter for support.
- Slowly lift one leg out to the side, keeping your back straight and toes facing forward.
- Hold for a second at the top, then lower gently.
- Do 8–10 reps per leg.
Safety tip: Don’t swing the leg — controlled motion builds strength more effectively.
Frequently Asked Questions
👉 How often should I do these exercises?
Aim for at least 3 days a week, though daily movement — even in small amounts — is ideal. Consistency beats intensity at this stage.
👉 Is it normal to feel soreness?
Yes, a little muscle soreness is normal when starting out, but sharp pain or dizziness is not. Listen to your body and rest as needed.
👉 Can I do these if I have arthritis or joint pain?
Most of these movements are low-impact, making them safe for arthritis. But always check with your doctor or physical therapist before starting any new routine.
👉 What if I’ve never exercised before?
It’s never too late to start. Begin slowly, even with just 5–10 minutes a day, and increase as your body adapts.
Final Thoughts: Movement is Medicine
Being in your 70s or 80s doesn’t mean slowing down — it means moving smarter. These five exercises are designed to respect your body, build confidence, and most importantly, keep you doing the things you love.
Whether you’re just getting started or picking up movement again after a break, remember this:
“It’s not about adding days to your life, but life to your days.”
Take that first gentle step today. Your future self will thank you.
👟 Bonus Tip: Wear comfortable, non-slip shoes during all exercises. Stay hydrated. And most importantly — have fun with it!
