Seven exercises to keep you strong and steady

Seven exercises every Australian over 70 should consider 

Every person’s fitness level and health needs are different, and you should take professional medical advice before undertaking any exercise regime. 

With that in mind, Potter says there are several types of movement that can make a real difference to everyday life. 

1. Leg presses 

Strong legs help with many daily activities, including getting out of a chair, climbing stairs, walking safely and maintaining balance. 

Leg presses, usually done on a resistance machine under supervision, are a useful way to build lower body strength in a controlled way. 

2. Sit-to-stands 

This simple exercise involves repeatedly standing up from a seated position. 

It helps strengthen the muscles used every day when getting out of a chair, stepping out of a car, or rising from bed. It can also improve confidence with everyday movement. 

3. Balance exercises 

Balance training can include activities such as standing on one leg, stepping exercises, or other supervised movements designed to improve stability. 

Better balance can help reduce the risk of falls, which is one of the major threats to independence as people age. 

4. Resistance training 

Resistance training may involve weights, resistance bands, or gym machines. 

Done safely, it can help maintain muscle mass, support bone strength, and improve mobility. Potter says strength training is not about lifting heavy weights, but about staying capable and confident. 

5. Walking with purpose 

Walking remains one of the best ways to stay active and connected with the community. 

However, Potter says it is most effective when combined with strength training. Walking helps cardiovascular fitness, while resistance work helps keep the muscles strong enough to support everyday activity. 

6. Functional movement training 

Functional movement training focuses on exercises that mimic daily tasks, such as lifting, reaching, carrying or bending. 

These exercises can make everyday activities easier and safer, from carrying groceries to reaching into cupboards or moving around the home. 

7. Flexibility and mobility work 

Gentle stretching and joint mobility exercises help maintain range of movement and reduce stiffness. 

This type of exercise can support comfort, posture, and ease of movement, particularly when included regularly as part of a broader exercise routine. 

Small improvements can make a big difference 

Potter says progress does not have to happen all at once. 

“Sometimes we only aim for a one per cent improvement each week,” he said. 

“Six months later, they’re amazed to find they’ve doubled their strength and can do things they thought they’d never do again.” 

At Warriewood Brook, residents taking part in structured exercise include a 79-year-old golfer who has more than doubled his leg strength and continues to play regularly, and a 78-year-old competitive dragon boater who still competes internationally. 

Potter says, when it is undertaken with appropriate professional guidance, exercise can also benefit people living with chronic conditions such as Parkinson’s disease, osteoporosis, and heart disease. 

“As we age, exercise becomes medicine,” he said. 

“Staying strong isn’t about lifting heavy weights. It’s about maintaining the independence to keep living the life you want.”