Overview
- Spain and Latin America outlets cite the Escuela Europea del Deporte in advising two to three resistance sessions per week, each 30–45 minutes with rest days.
- Recommended structure includes a 10‑minute warm‑up, five to seven moves for major muscles, one to two sets of about 10–12 reps, gradual progression and stopping if pain occurs.
- Accessible options highlighted include chair‑assisted squats, wall push‑ups, heel raises, band rows and lateral raises, with reported benefits for bone strength, posture, mobility and fall prevention.
- The U.S. National Institute on Aging and Mayo Clinic endorse stair climbing as an effective, accessible exercise that improves leg and trunk strength, balance and heart health, with guidance noting even five minutes at moderate effort can help.
- For people over 70, experts recommend combining strength, balance and mobility work, maintaining regular stretching as urged by Harvard‑affiliated specialists, and supporting training with recovery days and adequate protein intake.