5 Exercises to Make You Strong Into Your 70s, 80s and 90s

Being your best self in your 70s, 80s and 90s is not about chasing youth—it is about preserving independence, confidence and the ability to enjoy life on your own terms. No matter your age, you will still want to do the things you love – such as playing with your grandchildren in the park or hitting tennis with your friends. There are also the things you must do in order to maintain independent living – such as hanging out the washing, bending down to the bottom draw, or even just getting off the loo!

Ageing well means staying capable, adaptable and engaged with the world around you. The encouraging reality is that this does not require extreme fitness routines or endless hours in a gym. It requires practicing the movements that underpin everyday life, and doing them consistently.

At the heart of healthy ageing are five key exercises that support strength, balance, coordination and resilience. Together, they help future-proof your body and brain.

But don’t wait until you’re 70 to start these. It’s much easier to maintain than it is to regain!

1. Floor Get Up

When talking exercise with clients, some will say they prefer no floor exercises, because they find it difficult getting down and back up. But it’s the fact that this movement is infrequently performed that is sometimes the heart of the problem.

The ability to get down to the floor and stand back up again is one of the clearest markers of functional health. It combines leg strength, joint mobility, balance and problem-solving. Research has shown that this ability is strongly linked with longevity and independence. Practicing floor get-ups also reduces fear. If you know you can get back up, falling becomes a manageable event rather than a life-altering one.

2. Closed Eye Balance

A fall in an older person can be devastating and one of the greatest risk factors is poor balance. If we are not regularly challenging our balance, then it’s no surprise these neural pathways weaken with time.

Balance is not just a leg issue—it is a brain issue. Standing on one leg with your eyes closed forces your nervous system to rely on joint sensors, muscles and the inner ear. This strengthens neural pathways that help prevent falls and maintain spatial awareness. It is deceptively difficult and mildly confronting, which is exactly why it works.

A 2022 study published in the British Journal of Sports Medicine found that inability to stand on one leg for 10 seconds (eyes open) was associated with increased all-cause mortality. Eyes-closed testing is even more sensitive, indicating earlier decline and higher vulnerability.

3. Jump with a Soft Land

A small, controlled jump followed by a quiet, cushioned landing trains bone density, tendon elasticity and reflex speed. This movement teaches your body how to absorb force safely, which is critical when you trip or misstep. It is not about jumping high; it is about landing well. Grace beats height every time.

4. Squat

Squatting is the foundation of independence. Every time you sit down or stand up, you are performing a squat. Strong legs protect the knees, hips and lower back, and they make daily tasks easier and safer. Maintaining squat strength means you rely less on furniture, rails and helpful bystanders—although they are very nice people.

5. Trail Walking

Walking on uneven surfaces challenges balance, foot strength, vision and reaction time far more than flat ground. Trail walking builds resilience and adaptability, helping your body respond quickly to unexpected changes underfoot. It also offers the added benefits of fresh air, sunlight and mental wellbeing.

You don’t have to travel far to find some great hikes. I would recommend the “All Trails” app, which can show you lots of great hikes just around the corner, as well as anywhere else in the world!

Chiropractic – A Helping Hand

One of the great things about getting regular adjustments, is the fact it helps keep you moving. Reducing pain and improving your nervous system function, will make it easier for you to perform these critical exercises. Your chiropractor can also help guide you with selecting the right level of exercise for you.

Ageing well is not about avoiding birthdays or pretending you are 40. It is about maintaining the physical and neurological skills that allow you to keep saying “yes” to life. Practice these movements regularly, progress them sensibly, and approach the process with curiosity and good humour. After all, growing older is inevitable—growing frail is not.