Fit at 70: 7 strategies for staying mobile and mentally sharp

A few adjusted routines can help you remain mobile, mentally alert and in good spirits for a surprisingly long time.

Many people worry about getting older, yet personal fitness can be influenced far more than many realise. What matters is not extreme programmes, but small, sensible everyday habits: some movement, an active mind, social connection and a realistic view of your own health. The following seven strategies show how this can work.

Gentle movement: every day, without performance pressure

At 70, the aim is no longer to set personal bests. The body needs activity that is kind to the joints while still providing a challenge. Moving moderately each day helps people stay independent for longer and manage everyday life more easily.

Around 4,500 steps a day can already help older people maintain muscle strength and mobility.

For many people, the following are particularly suitable:

• Walking: walks, doing small errands on foot and taking the stairs instead of the lift all count.
• Activities in water: water supports body weight and takes pressure off the joints and back.
• Light everyday tasks: gardening, housework and small repairs get the heart and circulation going.

4,500 steps as a daily guide

Anyone who is steady on their feet can use 4,500 steps per day as a guide. This can be monitored with a simple pedometer or a smartphone app. Consistency matters most: it is better to be active for shorter periods on five to seven days a week than to overdo it completely once at the weekend.

Everyday activity keeps you moving

Even ordinary movement contributes to maintaining fitness. A walk to the shops, work around the home or a few flights of stairs can add up over the course of the day without placing unnecessary strain on the body.

Why water is the ideal training partner

Exercise in water is especially suitable when the joints or back are troublesome. Popular options include:

• aqua cycling in the water
• relaxed breaststroke or backstroke swimming