Blog article

How to get fit in your 70s

By HBF
6 MINUTES
3 August 2021
Woman in 70s walking dog
Getting regular exercise is always a good investment in your future, and when you’re in your seventies, it’s a great idea to keep moving.

Whether you used to be a fitness fanatic or you’ve never exercised much in your life, keeping yourself moving in your seventies can make a huge difference to your quality of life.

Keeping fit can help you to remain active, mobile and living independently for as long as possible. It can make all the difference in allowing you to continue enjoying the things you’ve always loved doing.1

Exercise can help keep your energy levels up, improve your mood, strength, stamina, flexibility and balance, and can even reduce your risk of chronic diseases like diabetes, heart disease, cancer, back pain and osteoporosis.1

How much exercise should I do in my 70s?

The Australian Department of Health recommends anyone over the age of 65 gets at least 30 minutes of moderate intensity physical activity on most days (preferably every day).2

A moderate physical activity is one that gets your heart rate up and may get you sweating, but still leaves you enough breath to be able to talk. It could be a brisk walk, a round of golf (with plenty of walking), water aerobics, a bike ride or even doing some gardening.

Getting even a little light physical activity is better than getting none at all. If you can, try to include a range of different activities over the week to get a mix of fitness, strength, balance and flexibility benefits.2

Learn more about HBF’s support programs for:

How should I get my exercise in my 70s?

If you’re starting or restarting regular exercise in your seventies, there are a few things to consider to give yourself the best possible chance of success.

What specific sorts of exercise should I do in my 70s?

A mix of cardio (like aerobics), strength training (like weights or resistance band exercises) and exercises that improve your balance (like side leg raises or calf raises) is important in our seventies.

Some examples of activities that are great for flexibility include tai chi or a game of lawn bowls. Strength training can come in the form of climbing stairs or doing some planting in the garden. There are plenty of activities that you may enjoy that can be worked more regularly into your day that can help you achieve your daily physical activity.2

Nutrition tips for your 70s

Eating a nutritious diet and maintaining a healthy weight is important at any age, but there are a few extra things you may want to consider as you get older.

A final word on fitness in your 70s

In our seventies it’s more important than ever to keep on moving, however we can. If you’re starting or restarting your fitness journey in your seventies, HBF can help.  

If you have chronic or pre-existing health conditions, we also have health support programs for our members.

Good luck with your fitness goals. Keep moving!


1 Better Health Channel - Physical activity for seniors

2 Australian Government Department of Health (2021)

3 Physical activity guidelines for older adults, Healthdirect Australia (2020)

4 Healthy eating over 60, Healthdirect Australia (2020)

5 Hydration for Health

6 Nutrition Australia (2013)


This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

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