Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
As people age, they start to notice a change in their stamina levels where they’re lower than they were in their youth. While this is completely normal, there’s a greater need for older adults, both men and women, to strategically integrate physical activities and exercises in their routines that help their physical health and mental well-being.
Physical activities (PA) that help people grow stronger are essentially any physical movement that requires the use of energy and is generated by the skeletal muscles (1). Sports, physical activities, and exercise that are done for fun, work, daily living, or active transportation are all included in PA. Exercise is a subset of physical activity that is repetitive, planned, and structured with the ultimate or intermediate goal of enhancing or maintaining physical fitness.
According to the Centers for Disease Control and Prevention (CDC)(2), all older adults can benefit from regular, moderate exercise. This goes the same for seniors who live with medical conditions such as arthritis, heart disease, obesity, and/or high blood pressure.
Some of the key benefits of exercises for seniors include prevention of bone loss as they age, relieves osteoarthritis pain, immunity boost, disease prevention, and improved mental health and mood.
One great way for seniors to stay active is through calisthenics, which means exercises that use body weight for resistance. Calisthenics includes exercises and versatile workouts that can be done anywhere and with minimal equipment, which makes it very accessible.
Some benefits of calisthenics include (3):
Calisthenics for seniors is advised with the aim of combating the early onset of sarcopenia, which is age-related gradual/progressive loss of skeletal muscle mass and strength throughout the body. This can lead to negative consequences such as decreased functional independence, balance deficits, and an increased risk of injury (4).
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Sarcopenia is characterized by a decline in health that comes at a significant personal cost, including decreased mobility, a higher chance of fractures and falls, difficulty carrying out daily tasks, and a loss of independence over time. Strength training such as calisthenics for seniors stimulates hypertrophy and increases strength, which makes it one of the most effective ways to fight sarcopenia. Studies (5) have shown that calisthenics for senior citizens is one of the most effective preventive measures to delay sarcopenia.
In this comprehensive review, we’ll look at how age is just a number and fitness is not defined by age. A focused regimen of calisthenics for seniors at home can help build your strength and stability. This article will give you some great insights and tips on the benefits of calisthenics for seniors who are beginners and tips for the best exercises, benefits, and guidelines to ensure safety and effectiveness.
The best calisthenics exercises for seniors are those that help them enhance strength, flexibility, and balance without causing pain or discomfort. When choosing calisthenics exercises, seniors should incorporate moves that improve flexibility and balance in a safe manner. Below are some of the best calisthenics exercises for seniors (6):
Engaging in calisthenic exercises helps boost physical fitness and mental health by maintaining muscle mass, bone density, and joint flexibility, which are all important as we age. Regular physical activity keeps seniors mobile and independent by enhancing mental and physical functions and reversing some of the effects of chronic disease.
Research has shown (7) that engaging in regular physical activity such as calisthenics reduces the risk of major cardiovascular and metabolic diseases, obesity, falls, cognitive decline, osteoporosis, and muscular weakness in both healthy and frail older adults.
Read more: Benefits Of Calisthenics: How Weight-Free Exercising Can Help You Lose Weight
As we’ve already covered some of the best calisthenic exercises seniors can employ for their fitness, let’s talk about the benefits in more detail. This is in addition to the fact that calisthenics can be done anywhere at any time without a hefty investment in a gym membership. Calisthenic exercises provide a versatile and accessible way to stay fit at home. Here are some of the benefits:
You’re never too old to get moving, get stronger, and improve your health. There really isn’t an age limit for calisthenics. People of all ages, including those over 70, can benefit from calisthenics and physical activities. However, it’s important to have key considerations such as adjusting the intensity and type of exercise to suit individual fitness levels and present health conditions.
“Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.”(13)
For seniors aged 70 or above, the best exercises they can do should promote strength, balance, and flexibility, while also being something they enjoy. Some recommendations are listed below:
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While staying active is beneficial, overdoing it can lead to injuries and burnout. This is true for anyone of any age, but becomes even more of a factor as we age. For a 70-year-old, it’s important to listen to your body and avoid excessive strain. Signs of over-exercising can include persistent fatigue, soreness, joint pain, and decreased performance. It’s imperative to incorporate rest days and vary the types of exercises to prevent overuse injuries. The National Health Service in the UK states that adults above 65 should: (15)
Getting in better shape comes with no ticking timer if you have the will to succeed. It’s definitely possible to reshape your body at 70 or even after. “Even people 100 years old or older can build muscle strength,” says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School. (16)
Although the changes may not be as rapid as in younger individuals, consistent exercise, including calisthenics, will help improve muscle definition, strength, and overall fitness. A balanced diet also plays a key role in achieving a healthier body composition.
Squats are among the most functional and effective exercises for anyone. If they’re able then yes, 70-year-olds should absolutely add squats to their exercise program. As with all exercises, squats have many modifications that can be made, depending on your fitness level and health. Whether you’re performing barbell back squats, supported body weight partial squats, or anything in between, find a variation that makes sense for your current situation and experience the many benefits that come with this great exercise!
Read more: Intermittent Fasting for Seniors over 70: Is it Safe?
Although your muscle mass typically declines with age, you can still rebuild your aging muscles. It’s entirely possible for older folks to get bigger and stronger, even though the process of bulking up looks different for a 70-year-old compared to a 20- or 30-year-old. Fight back against the loss of muscle associated with aging by engaging in progressive calisthenic exercises, maintaining a good diet, and doing both consistently.
Age-appropriate exercise is essential for seniors over 70 if they wish to effectively develop aging muscles. Harvard Health Publications(17) states that one of the most significant therapies against muscle loss is strength training such as calisthenics. Regular calisthenics or other strength training for seniors that is demanding but not overly stressful is necessary to successfully grow muscle and get ripped.
Not at all. Doing a calisthenics workout at 60 is not too old – fitness has no age or number. There are many exercises that can be modified to accommodate varying degrees of fitness and any ongoing medical issues. Yes, if a 70-year-old starts with light weights and concentrates on their form and posture correctly, they can lift weights. Weightlifting will also help maintain bone density and muscle mass. Remember to start easy, take your current health into consideration, and don’t overdo it. Repetition ranges vary based on the intensity of the exercise, the training goal, training structure, rest times, and multiple other factors. While there is no magic number of reps to aim for with every exercise, 6-12 reps is typically a good middle ground for developing strength and muscle, assuming you have an adequate intensity to stimulate physiological adaptation. The recommended number of push-ups for a male who is 70 years of age varies. It’s best to start with wall push-ups or modified push-ups, aiming for 5–10 repetitions, and then progressively increase as your strength increases.Frequently Asked Questions
Is 60 too old for calisthenics?
Should a 70-year-old lift weights?
How many reps should a 60-year-old do?
How many push-ups should a 70-year-old male do?
From what we’ve discussed in this article so far, calisthenics offers a safe and effective way for seniors to stay active and maintain their health. These focused body weight exercises offer a range of benefits, including improved strength, flexibility, and balance, all of which are crucial for maintaining health and independence as we age. Calisthenics exercises, such as chair squats, wall push-ups, and seated leg lifts, can be adapted to suit various fitness levels and physical abilities, which makes them suitable for seniors, even those over 70. Regular participation in these activities helps combat age-related muscle loss, prevent bone weakening, and enhance overall physical and cognitive function. Importantly, with proper guidance and a tailored exercise plan, seniors can safely incorporate calisthenics into their routines.
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