How to Stay Fit at 70: Seven Everyday Strategies

Adjusting just a few routines can help you stay mobile for surprisingly long, keep your mind sharp and maintain a positive outlook.

Many people dread getting older, yet your day-to-day fitness is far more within your control than most assume. What matters is not extreme programmes, but small, sensible habits you can build into ordinary life: a bit of movement, an active mind, social connection and a realistic view of your own health. The following seven strategies show how that can work.

Staying fit in later life: small habits instead of extreme programmes

Gentle movement: every day, without performance pressure

At 70, the aim is no longer to chase personal bests. Your body still needs activity, but the kind that is kind to your joints while giving you enough of a challenge. If you move moderately each day, you’re more likely to remain independent and manage everyday tasks with greater ease.

"Even around 4.500 steps a day help older people maintain muscle strength and mobility."

For many people, the best options include:

• Walking: neighbourhood strolls, doing small errands on foot, choosing stairs instead of the lift - it all adds up.
• Water-based activities: water supports body weight and reduces strain on joints and the back.
• Light everyday chores: gardening, housework and minor repairs get your heart and circulation going.

A realistic daily target: 4.500 steps

If you’re steady on your feet, you can use 4.500 steps a day as a practical guideline. You can keep an eye on it with a basic pedometer or a smartphone app. Consistency matters most: being active for a shorter time on five to seven days a week is better than overdoing it once at the weekend.

Why water is the best training partner

Movement in water is especially suitable if your joints or back are troublesome. Popular choices include:

• aqua cycling (using a bike in the pool)
• relaxed breaststroke or backstroke