I take pride in my health and fitness as a personal trainer. I’m always looking for ways to improve my health and make my workouts more relevant to my stage. As a result, I’ve had to change my plans so many times. However, it keeps my body (and my mind) enjoying the workouts! So I completely understand why so many of my clients are asking me, “What are the best exercises for over 50”?
As our body ages, it needs different things than it did when we were 20 or even 30. You probably don’t look for the same experiences on a night out or qualities in a partner as you did when you were 25. So why would you wanna stick to the same health and fitness routine as then? Of course, you don’t! That’s why you’re here. It’s time to give your body what it needs now, in your 50s and beyond, with the best and most suitable health and fitness plan.
The Best Exercises For Women Over 50’Scises for over 50?
Going through menopause puts a real strain on your body. For complete and balanced fitness that helps counter the effects of it, you need to cover all of the bases:
- Cardio
- Strength
- Flexibility
You don’t need to run a marathon to get in some cardio!
30 minutes every other day is enough cardio to keep your heart healthy. What’s more, you’ll be pleased to know that you should NOT be exhausted to achieve this. Moderate levels of activity that build up some sweat but that you can still have a conversation during, are the best way to do it.
Here’s what that means in practical terms.
How to stay fit in your 50s and beyond
- Crosstraining Alternate the types of activity that you do each day (cardio and strength) to keep you engaged and looking forward to the workout. Boredom is not enticing! Think about what you enjoy doing and make it part of your routine.
- Plan some rest time. Your body needs time to adjust and adapt to your new routines. Whatever your workout plan, make sure you have some rest days in there to take it easy.
- Be consistent. Choose exercises that you will stick to. You won’t see results if you don’t follow through on your plans.
Ready to start exercising over 50?
Whether you’re new to exercise, have been at it for a while but haven’t yet committed, or are just ready to take it to a new level with the best exercises for your over 50 body, these are some great options to meet your individual needs.
- Join a class. It might be an in-person class in the future or an online class right now. Either way, you’ll meet other women with similar goals to spur each other on. Plus, it can be super fun!
- Hire a trainer. This gives you 1-on-1 personal advice tailored to your needs. Again, most trainers, myself included, are now offering online coaching. It’s a great way to have some accountability along with professional demonstrations and routines.
- Join the Pursue Your Spark Blueprint. My group course covers fitness routines and offers nutrition coaching, how to get started on intermittent fasting, and lifestyle strategies to help you stay on track to that fit, strong, lean body that you need.
Still not sure what exercises you should be doing? Then watch this video where I explain exactly why we need all 3 bases covered (cardio, strength, flexibility) for the ideal fitness package. Then check out my YouTube channel for tutorials and workouts as quickly as 3 minutes each to get started!
Thanks for these. I’ve never been much of an exerciser, but am now realizing how important it is the older I get.
Danielle, you are not alone many women feel this way but once you start you’ll see the benefits even if you don’t love it.
Great overview! I have found some things I really enjoy which has helped so much with consistency, like you said. I want to add in a bit more strength training to my routine. (Glad to know I don’t have to run a marathon or get really exhausted for the cardio part!)
That is so true Lisa finding something we enjoy and stick with it for the win.
Great advice Heike. We are never too old to start or maintain a fit life. And both nutrition and movement are key!
Thank you, Phyllis and yes, we are never too old and continue to learn and grow in any part of our life.
These are wonderful tips and great reminders. I slacked off my strength and flexibility training this year as I started to struggle with COVID (or peri-menopausal or both) weight gain and instead increased my cardio. My toning has definitely increased and this is just the “kick” I needed to realize I need to start working again toward more balance in my fitness regime.
Thank you! It’s easy to forget and opt for stress reduction techniques. Hit he weights, bands or Pilates again to keep tone but also strengthen our bones.
Great reminders, Heike. I used to be so committed and I had less time then. Go figure?! Need to get that commitment back!
I think that sometimes a life change has the effect of letting go. We are committing to other things that are more important and re-evaluate life.
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