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Exercises for men over 70

By the fitvee team · Last updated

Five gentle moves with a wall or a post to hold: wall push-ups, a wall sit, a march, a towel row and hip circles.

Facing a plain wall, a man rests both hands on it at shoulder height, arms straight, body in one line.
Wall push-up, from the plan

There is no age at which strength work stops being useful, and there is no need for it to be hard on you. These moves are done standing next to a wall, a post or a chair, so there is always something solid within reach.

Start with the march to warm up, keep your breathing easy through every move, and stop a rep early rather than a rep late. If something does not feel right, use the easier version, or leave that move for another day.

The moves, one by one

March first, then the rest in order. Rest whenever you want to.

  1. Wall push-up

    8 repsStanding

    Facing a plain wall, a man rests both hands on it at shoulder height, arms straight, body in one line.

    Stand an arm's length from the wall and bend your elbows slowly. Closer to the wall is easier.

    1. Stand facing a wall, about an arm's length away (closer is easier), feet hip-width apart.
    2. Place your hands on the wall at shoulder height, a little wider than your shoulders.
    3. Breathe in and bend your elbows, bringing your chest toward the wall. Keep your body in one straight line.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 6 to 8 push-ups.
    Easier

    Stand closer to the wall, so you lean less. Do 4 push-ups.

    Take care
    • Shoulders: stop short of any pinch. Use a smaller bend.
    • Sore wrists: place your hands a little lower, or turn your fingers slightly out.
    • Balance: wear non-slip shoes and stand on a floor that is not slippery.
    • Back: keep your body in one line and do not let your lower back sag.

    The full page for Wall push-up

  2. Wall sit

    20 sStanding

    Back flat against a plain wall, a man holds a wall sit, knees bent over his ankles.

    Back against the wall, knees bent a little, as if sitting on a chair that is not there. Keep breathing.

    1. Stand with your back flat on a wall, feet about a foot and a half in front of you, shoulder-width apart.
    2. Slide down the wall slowly until your knees are bent. Stop no deeper than chair height.
    3. Keep your whole back against the wall and your knees over your ankles. Rest your hands on your thighs or by your sides.
    4. Breathe slowly and hold for 15 to 20 seconds.
    5. Press through your feet and slide back up. Rest for a moment.
    Easier

    Slide down only a little, or hold for 10 seconds.

    Take care
    • Knees: stay at chair height or higher. If your knees ache, slide up a little.
    • Back: keep your back flat on the wall.
    • Hips: stand up slowly when you finish.

    The full page for Wall sit

  3. March in place

    1 minStanding

    A man faces a plain wall, both hands flat on it at shoulder height, and lifts one knee a few inches.

    An easy, steady march on the spot. One foot is always on the floor, so it is a safe warm-up.

    1. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Feet hip-width apart.
    2. Lift your right knee a little, as if stepping over a low line. Place the foot down softly.
    3. Lift your left knee and place it down softly.
    4. Keep marching at a steady, comfortable pace for the time on your page.
    Easier

    Keep your toes on the floor and just lift your heels, one at a time.

    Take care
    • Balance: keep your hands on the wall or counter. Stay tall and look ahead.
    • Sensitive knees: keep the lift low and the landing soft.
    • Sensitive hips: lift only a short way.

    The full page for March in place

  4. Towel row

    10 sStanding

    Holding a towel looped around a solid stair post, a man leans back and rows his elbows to his ribs.

    A gentle pulling hold with a towel looped around a firm post. Squeeze your shoulder blades together.

    1. Loop a long towel around a sturdy post or railing that cannot move. Hold both ends and give a gentle tug to check that it holds. Wear non-slip shoes.
    2. Stand with your feet hip-width apart. Lean back a little with your arms straight and the towel snug.
    3. Breathe out and pull as if rowing, bending your elbows and drawing your hands toward your ribs. Squeeze your shoulder blades together.
    4. Hold for 5 to 10 seconds, breathing normally. Never hold your breath.
    5. Straighten your arms slowly, then step upright. Do 3 holds.
    Easier

    Stand more upright so you lean less. With no post, hold a towel taut in both hands in front of your chest and gently pull it apart for 5 seconds.

    Take care
    • Shoulders: pull gently and stop short of any pinch.
    • Balance: lean back only a little and keep your feet planted.
    • Back: keep your body in one line and do not arch your lower back.

    The full page for Towel row

  5. Standing hip circles

    6 repsStanding

    Hands on a plain wall, a man shifts his hips a little to one side, knees soft.

    Hold the wall and draw slow, small circles with your hips, like drawing a circle with your belt buckle.

    1. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Feet hip-width apart, knees soft.
    2. Breathe in and slowly move your hips to the right.
    3. Breathe out and circle them back, then to the left and forward. Make the circle small, about the size of a dinner plate.
    4. Do 6 circles, then reverse the direction.
    Easier

    Make the circles smaller. Or just sway side to side.

    Take care
    • Hips: keep the circle small and stop if a hip feels pinchy.
    • Balance: keep both hands on the wall or counter.

    The full page for Standing hip circles

A week of small sessions

  • Two or three days: the five moves in order, once.
  • A short walk on other days, if you like.
  • Make a move longer or fuller only when it feels easy.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

See the calisthenics plan

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What the guidelines say

Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.

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