Exercise After 70: It Is Never Too Late To Start
June 05, 2026
For adults in their 70s and beyond, exercise is not just about weight loss. It is one of the most effective tools available to protect your heart, maintain your balance and preserve your independence. And getting started is easier than most people expect.
William Espar, MD, a cardiologist with Franciscan Physician Network at Franciscan Health Michigan City, recommends that adults 70 and older schedule a visit with their primary care physician to discuss any symptoms or issues before they start a new exercise program. Many heart-related issues are connected to weight and inactivity, and regular movement is one of the most reliable ways to help manage both.
Key Takeaways: Exercise In Your 70s
- Modest aerobic exercise at least three times a week helps prevent strokes, heart attacks and elevated blood pressure, and supports bone density and diabetes management.
- Walking is one of the best exercises older adults can do for balance and fall prevention.
- Falling is not a normal part of aging. Balance problems can often be identified and addressed.
- The best exercise is one you will do consistently. Start where you are.
What Modest Exercise Can Do For Your Heart
“Even modest aerobic exercise at least three times a week helps prevent issues with strokes, heart attacks, elevated blood pressure, bone density, and diabetes prevention or management,” Dr. Espar said.
You do not need to work up a sweat or push your limits to see these benefits. A consistent routine of moderate activity is enough to make a difference in cardiovascular health. “Try to get in three sessions a week, at a pace that feels manageable to you,” Dr. Espar said.
Dr. Espar also said that boredom is one of the most common reasons people give up on exercise routines. But he has advice. “Find a partner to walk with. It gets your mind off the actual exercising and after a while, you don’t notice that time goes by,” he said.
Exercise can also help older adults stay socially connected. When you walk with a friend, join a community class or take a walk after dinner with family, it can improve your motivation and emotional well-being and make movement feel more enjoyable.
Walk For Balance And Fall Prevention
Brad Keck, a physical therapist at Franciscan Health Indianapolis, recommends walking specifically as a key tool to help older adults maintain balance and prevent falls.
“To work on your balance, you’ve got to be upright and hold yourself up against gravity. Walking is one of the best exercises you can do for prevention,” Keck said.
Your walk speed is what Keck calls the sixth vital sign. It’s a reliable predictor of overall health.
“Take a pace that’s comfortable,” he said. “A good goal is a steady pace where you can comfortably hold a conversation. Consistency matters more than speed.”
Let your primary care doctor know if you experience dizziness, especially after you start new medications. Talk to your provider about balance changes because many causes are treatable.
Falling Is Not A Normal Part Of Aging
One of the most important messages Keck shares with his older adult patients is that balance problems are not inevitable.
“Falling is not a normal part of aging. Don’t ever say, ‘I’m just getting older.’ You’ve probably got something that makes your balance worse that we can address,” Keck said.
Common reasons for falls include:
- Inner ear problems
- Looking down through progressive eyeglasses designed for reading
- Vision problems
- Lower body weakness
- Difficulties with walking and balance
- Certain medications
- Foot pain or poor footwear
- Home hazards or tripping dangers
What If Exercise Feels Difficult?
Joint pain, balance concerns or long gaps without exercise can make movement feel challenging. But even small amounts of activity can help improve strength and confidence over time.
Begin with what feels manageable for your body. You can take a short walk down the driveway, stand up and sit down from a chair a few times or walk indoors at a local store. This all counts as movement.
You do not have to exercise intensely to benefit. Even short periods of activity can improve strength, balance, mood and energy over time.
If it feels difficult to walk outdoors, indoor options such as mall walking, community centers or simple movement breaks around your home can help you stay active safely.
Strength And Balance Matter Too
It is important to walk for heart health and mobility, but strength exercises are equally important as we age. Maintain muscle strength to help support independence, stability and everyday activities like climbing stairs or getting out of a chair.
Simple exercises such as chair squats, standing leg raises, resistance bands or light hand weights can help improve stability and confidence over time. Activities such as stretching, yoga or tai chi may help improve flexibility and balance.
The Body Wants To Move
Dr. Espar’s perspective on exercise in later life is straightforward. It’s never too late and any amount of consistent movement helps.
“The body likes to move,” he said. “Whatever age you are, you can accomplish movement that will make you feel better.”
Whether you return to exercise after a health setback or try something new in your 70s, the goal is not perfection. The goal is simply to move in ways that support your health, balance and independence.
When Should You Talk With A Doctor?
Before you start a new exercise program, talk with your primary care provider or cardiologist, especially if you have heart disease, dizziness, arthritis, balance concerns or other chronic conditions.
Stop exercising and contact your provider if you experience chest pain, unusual shortness of breath, dizziness or sudden weakness during activity.
Are you ready to improve your health by adding in exercise? Here’s how to get started. Follow this 10 steps guide.
Your Franciscan Health care team can help you identify safe starting points, recommend exercises that match your abilities and connect you with physical therapy resources if balance or mobility are concerns. Find a provider or request an appointment online.
