Staying active when you reach the age of 50 and beyond is important if you want to stay strong, flexible and have good overall wellbeing. The right exercises can boost your energy and protect those all-important joints, as well as hopefully perking up your mood. We’ve listed 20 great exercises you can try if you want to stay in shape during this new phase of your life.
Walking
Walking is one of the simplest and most effective exercises for anyone, at any age, but especially over the age of 50, because it’s gentle on your joints. It also improves cardiovascular health, and can be done almost anywhere, while a brisk 30-minute walk daily strengthens your heart, boosts circulation, and helps maintain a healthy weight.
Swimming
Ideal for maintaining fitness without stressing your joints, swimming is a low-impact activity that can also build endurance, tone muscles, and improve flexibility. Whether you prefer a casual swim or structured laps, the water provides natural resistance to keep you moving without discomfort.
Yoga
Flexibility, balance, and mental clarity are vital as we age, and yoga improves all of that and more. Practising yoga regularly can enhance posture, reduce stiffness, and build strength through gentle movements, and there are tons of styles so that you can find one best suited for you and your lifestyle.
Pilates
If yoga isn’t for you, why not try Pilates? Pilates focuses on core strength, balance, and mobility, all of which are essential for staying active over 50, and the exercises are adaptable. This means you can start with beginner moves and progress as your strength improves.
Resistance Band Workouts
Resistance bands offer a safe, low-impact way to build strength and maintain muscle mass, not to mention that they’re portable and versatile, allowing you to target different muscle groups without heavy weights. Exercises like bicep curls, squats, and rows with bands can improve stability, making everyday movements easier.
Cycling
Whether outdoors or on a stationary bike, cycling is perfect for strengthening your legs, improving cardiovascular health, and furthermore boosting endurance. It’s an enjoyable way to explore the countryside or stick to a regular indoor routine, and surprisingly, it’s also gentle on the knees if you’re worried about your joints.
Strength Training
Lifting light weights or using body weight for resistance is critical for maintaining bone density and muscle mass, and the best options are squats, lunges, and push-ups, which can be adapted to your abilities. Two to three sessions a week can improve balance, support metabolism, and help with everyday tasks.
Tai Chi
A graceful, low-impact exercise that blends slow, controlled movements with deep breathing is known as Tao Chi, and it’s excellent for improving balance and coordination. This ancient practice can also reduce stress and enhance mental focus, making it a great option for overall health and wellbeing as you age, too.
Dancing
Dancing is a fun way to stay fit and connect with others, whether it’s ballroom, salsa, or simply grooving to your favourite tunes; dancing improves coordination, balance, and cardiovascular health. It’s also a fantastic mood booster and a creative way to inject some joy into your fitness routine if you’re getting bored.
Stretching
You should be doing regular stretches if you want to keep muscles flexible and reduce the risk of injury. You should focus on dynamic stretches before activity and static stretches afterwards to release tension and improve mobility, while stretching additionally improved posture and reduces stiffness—great for if you spend hours sitting.
Hiking
Hiking combines cardiovascular exercise with the benefits of being outdoors, and this type of walking on uneven terrain strengthens your core and challenges your muscles. Whether you explore local trails or tackle a more ambitious climb, hiking is a refreshing way to stay active while enjoying the beauty of nature.
Aqua Aerobics
If you want to prioritise aerobics but want to go easy on your joints, aqua aerobics is the perfect solution, because the water’s resistance tones muscles and builds strength, while the buoyancy minimises stress on your body. With various classes available, it’s an accessible and social way to stay fit, particularly for individuals recovering from injuries.
Rowing
Rowing machines offer a full-body workout that’s effective and low impact, and this exercise is perfect for strengthening your legs, arms, and core while improving cardiovascular fitness. Adjust the intensity to suit your level, making it a great option whether you’re starting out or looking for a more challenging routine.
Gardening
Sure, it might not feel like exercise, but digging, weeding, and planting are excellent for building strength and flexibility, which is why gardening for over 50s counts as a workout, too. Spending time outdoors also boosts your mood and mental wellbeing, so it’s a win win.
Climbing Stairs
A simple way to incorporate exercise into your daily routine, whether at home, in the park, or at the office, is climbing stairs, because you can easily avoid lifts or escalators to trade in for a little bit extra exercise to strengthen your legs and improve heart health. Start with short bursts whenever you can.
Chair Exercises
For those with limited mobility, chair exercises provide a way to build strength and flexibility, and it’s easy when most people have a comfortable chair to use at home. Simple movements like seated leg lifts, arm raises, and seated twists can improve circulation and maintain muscle tone, as well as being safe to do.
Golf
Golf is usually known as a social sport, but it doubles as excellent exercise, too, due to the fact that walking the course improves endurance, while swinging a club works your upper body and core. Even short games offer benefits, such as better coordination and balance, so if you’re looking for a new hobby as well as a workout routine, this could be the one.
Skipping Rope
While skipping ropes might bring back memories of your childhood, they’ve long since been an effective workout method for adults, too, because skipping ropes improve coordination and balance, as well as endurance. It’s also a great exercise for strengthening bones, and building up your stamina gradually.
Paddling Sports
If you’re scouting for a low-impact workout that engages your core, arms, and shoulders, then watersports like kayaking and paddleboarding provide great options for you. They also promote balance and coordination while offering the chance to enjoy peaceful waterways, especially if you already live near water.
Core Workouts
Lastly, when you’re over 50, keeping a strong core is crucial for stability and posture, so you’ll want to look into exercises like planks, bird-dogs, and leg raises, which can prevent back pain and improve mobility. Core workouts can be done anywhere, requiring minimal equipment, making them an excellent addition to your fitness routine for lifelong strength.