Guide for Training, Nutrition, and Supplement Requirements for Individuals in Their 70s and Beyond

Training for Your 70s

Maintain independence and functionality through gentle yet consistent exercise.

Strength Training: Strength training or resistance bands 1-2 times per week. Regular resistance training helps combat sarcopenia (age-related muscle loss), which can lead to decreased mobility and strength. Research from the Journal of Cachexia, Sarcopenia and Muscle indicates that even low-intensity resistance training can significantly slow muscle loss and improve overall physical function in older adults. Focus on full body movements.
Cardio: Low-impact activities like swimming or walking. Aim for 150 minutes per week.
Flexibility & Balance: Tai chi, stretching, and light yoga. Balance-focused exercises help reduce the risk of falls, a leading cause of injury in this age group. Studies from the Journal of Geriatric Physical Therapy demonstrate that balance training significantly improves stability and reduces fall incidence. independence and functionality through gentle yet consistent exercise.

Sample Routine:

2 days of strength training
3 days of cardio
Daily balance and stretching exercises

Nutrition for Your 70s

Prioritize easy-to-digest and nutrient-dense foods. Nutrient density becomes increasingly important in this age group to ensure adequate intake of essential vitamins and minerals while managing a potentially reduced appetite. Nutrient-dense foods help maintain energy levels, support immune function, and reduce the risk of chronic conditions such as osteoporosis and cardiovascular disease. According to the Journal of Nutrition and Aging, nutrient-dense diets can significantly improve health outcomes in older adults.

Protein: 1.2-1.6g per kg of body weight to preserve muscle mass and aid in recovery.
Calcium & Vitamin D: To prevent fractures and support bone health, as highlighted in studies from the Endocrine Society.
Hydration: Adequate fluid intake is essential to prevent dehydration, which is common in older adults due to decreased thirst perception. Research in the American Journal of Clinical Nutrition underscores the importance of maintaining proper hydration to support cognitive and physical function.

Key Foods:

Dairy products: Low-fat milk, cheese.
High-fiber foods: Oats, legumes. easy-to-digest and nutrient-dense foods.

Supplements for Your 70s

Multivitamin: Multivitamins provide a convenient way to cover potential nutritional deficiencies, which become more common due to decreased appetite and absorption issues in older adults. Research published in the Journal of the American Geriatrics Society shows that multivitamins can support overall health, improve energy levels, and reduce the risk of nutrient-related chronic diseases. Recommended: Senior Multivitamin.
Omega-3: Omega-3 fatty acids are critical for maintaining cognitive function and heart health in older adults. Studies in the Journal of the American Heart Association indicate that regular supplementation with Omega-3s can lower the risk of cardiovascular disease and slow cognitive decline by reducing inflammation and supporting neural integrity. Recommended: Omega-3 Supplements.
Vitamin K2: To support bone and vascular health. Recommended: K2 Capsules.

Each guide includes tailored training, nutrition, and supplement plans to meet the unique needs of its age group, backed by scientific guidelines and practical tips to promote health and vitality at every stage of life.

For personalised guidance and support, visit Sussex Performance Centre (SPC). Our expert trainers are here to help you achieve your health and fitness goals, no matter your age or fitness level. Explore our services and start your journey today!