Sign up to the health and fitness newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
Links
Sign up to the get fit newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
This Month In Body
  • Fitness in Your 50s and Beyond
    Many people notice a shift around the age of 50. Exercise no longer has the same effect, you tire more easily, you have more aches and pains, and you become more prone to injury. Taking all this into account, here are five of the best exercises to consider once you reach age 50 and beyond. Read >>
  • Men in Tights
    The new rage among elite and amateur runners alike, compression tights claim to help you run farther, run faster, and prevent injury—all while making you look like you know what you’re doing. What’s the theory behind compression tights and do they really improve performance? You’re about to find out. Read >>
  • Is Yoga for You?
    Today, millions of people use yoga as a way to get their recommended amount of exercise, but they find along the way that it also improves their mental health and well-being. If you’re on the fence regarding yoga, keep reading to learn eight reasons why you should consider giving it a try. Read >>
  • Give It a Month
    At the workplace, at your gym, or on social media, you’ve likely seen all sorts of 30-day fitness challenges advertised. But how do you find a good challenge, what should you know before starting, and will those 30 days of exercise finally make it stick? Read >>
Health and Fitness News

Fitness in Your 50s and Beyond

Five recommended exercises for people over 50.

There’s no denying you’re getting older. It happens to everyone, and when you reach the age of 50, you’re entering a new phase of life. Things are slowing down, you don’t have the same energy you used to, and new wrinkles and gray hairs are appearing. If you want to stay fit and healthy through your middle years and beyond, exercise must be a part of your daily life. An active lifestyle is associated with a decreased risk for numerous health conditions that come with aging.

Whether you’ve been exercising for years or are new to fitness, it’s important to take age into account as you plan your workout routines. Many people notice a shift around the age of 50. Exercise no longer has the same effect, you tire more easily, you have more aches and pains, and you become more prone to injury.
Taking all this into account, here are five of the best exercises to consider once you reach age 50 and beyond.

1. Walking

Whether you’re 5 or 95, walking is one of the safest and simplest exercises you can do. No special equipment or training is needed, making it easy to walk just about anywhere, anytime. It’s also a low-impact exercise, meaning it’s easy on your joints—something that’s increasingly important as you age. You may not burn as many calories walking as you would jogging or doing other more intense workouts, but with a consistent brisk walking routine you can lose weight, strengthen muscles, improve heart health, and just enjoy the great outdoors.

2. Swimming

Another great low-impact, cardio exercise for people in their 50s and beyond is swimming. Swimming laps or water aerobics are recommended ways to stay in shape, lose weight, and strengthen bones. Check with your fitness center today about signing up for a water fitness class and find one that fits your personality.

3. Weight Lifting

You may be gaining weight, but as you age you’re likely losing bone density and muscle mass. For this reason, strength-training exercises become all the more important in your latter years. Maintaining muscle mass will help ward off weight gain and increasing bone density will help prevent brittle bones that are easily broken.

Two to three times a week, plan to undergo strength-training exercises that force your body to move against some sort of resistance. This could be at the gym with barbells, dumbbells, or weight machines or at home with bodyweight exercises, elastic bands, or an exercise ball. Take one or two days off (two is best) between strength-training sessions to allow your muscles time to

4. Stretching

In your younger years you probably managed fine without much stretching, but as you age, flexibility and range of motion begin to decline. A regular stretching routine is one way to prevent injury and stay limber. Right after your strength-training sessions is an ideal time to stretch since your muscles and tendons are warmed up. Two to three days a week, plan to spend a few minutes performing stretches that work all major muscle groups.

Yoga and Pilates are both workouts that improve flexibility, strengthen muscle, and burn calories at the same time, so slip them in your routine and age with even more grace.

5. Warming Up

Maybe you got away with skipping your warm-up in years past, but an adequate warm-up before exercise becomes increasingly important as you get older. A warm-up allows your heart rate, breathing, and body temperature to gradually increase. Since you’re not as flexible as you used to be, a warm-up period also preps your muscles for exercise and slowly increases the range of motion of your joints. Spend three to five minutes at the beginning of your workout doing light cardio or gentle stretches.