Exercise at 50: Discover the Best Workouts

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Exercise at 50 is not only good for your health, it is also a mood boost and can help with sustaining good eating habits. Staying fit and healthy after age 50 is not only possible, but it’s also essential for sustaining your overall well-being and quality of life.

Exercise at 50

As we grow older, it can be trickier to determine which exercises suit us best, yet the real key lies in finding the ones you genuinely enjoy and can stick with over time – those are the exercises that truly work for you.

Exercise is important at any age, but it becomes especially important as you get older. It can help maintain your health, fitness, and overall well-being. However, it’s essential to consider your individual health, mobility, and any pre-existing medical conditions when choosing exercises. You’ll need to consult your doctor or healthcare provider to ensure you won’t accidentally hurt yourself.

Regular exercise at 50 can be fun and rewarding, giving you the energy you need to tackle each day with zest. While your body may not be as spry as it once was, plenty of exercises can help you stay active, energised, and vibrant. So, let’s explore five fantastic exercise options that are well-suited for individuals in the 50+ age group.

Walking: Embrace the Simplicity

It might seem like a no-brainer, but walking is one of the best exercises for people of all ages, especially at 50. It’s a low-impact activity that gets your heart pumping, improves circulation, and helps you keep a healthy weight. Walking also supports joint health by lubricating and strengthening the muscles around them. Plus, it’s an excellent opportunity to enjoy the outdoors and absorb some vitamin D, which is always a good thing. Whether you’re strolling through your neighbourhood, walking on a scenic trail, or even just pacing around your home, aim for at least 30 minutes of walking that gets your heart rate up three to four days a week.

Swimming: Dive into Wellness

Swimming is a great exercise choice if you have the privilege of having a pool available to you – lucky fish… It’s a full-body workout (score!!!) that engages multiple muscle groups without putting stress on your joints, and this makes it a great exercise at 50. The buoyancy of the water reduces impact, making it ideal for those with arthritis or joint pain. Swimming improves cardiovascular health, strengthens muscles, and enhances flexibility. Whether you’re doing laps, water aerobics, or simply enjoying a leisurely swim, the water provides a supportive and refreshing environment for exercise.

Yoga: Cultivate Balance and Serenity

Yoga isn’t just about contorting your body into pretzel-like poses; it’s a holistic practice that nurtures physical and mental well-being. Maintaining flexibility, balance, and muscle tone becomes crucial as you age, and yoga is tailor-made for these needs. It gently stretches and strengthens muscles, enhances joint mobility and improves posture. Beyond the physical benefits, yoga promotes relaxation and stress reduction through controlled breathing and mindfulness. Look for classes designed for older adults or explore online tutorials to find a routine that suits your needs and abilities.

Strength Training: Build a Strong Foundation

Strength training might sound intimidating, but it’s essential to a well-rounded exercise regimen, especially as you age. Regular strength training helps preserve muscle mass, which naturally declines over the years. Strong muscles provide better support for your joints, improve metabolism, and enhance overall functional fitness. You don’t need to lift heavy weights; simple resistance exercises using bands, small dumbbells, or even your body weight can do the trick. Focus on compound movements like squats, lunges, and modified push-ups to target multiple muscle groups effectively. Read more about strength training benefits here

Cycling: Pedal Your Way to Health

Dust off that bicycle sitting in your garage – cycling is a delightful way to stay active and explore your surroundings. Cycling is easy on the joints, making it an excellent choice for those with joint sensitivities. It provides a cardiovascular workout that strengthens your heart and lungs and engages your lower body muscles. You can choose between leisurely rides around your neighbourhood, scenic bike paths, or even indoor stationary cycling. If you’re feeling adventurous, consider joining a cycling group in your community to enjoy camaraderie while you pedal.

Tai Chi: Experience the Serene Strength

Look for a Tai Chi class at your local gym or fitness centre. Tai Chi is an ancient Chinese martial art that combines slow, graceful movements with deep breathing and mental focus. It is often described as a moving meditation that promotes physical and mental well-being. Tai Chi can be practised almost anywhere, indoors or outdoors, with little to no equipment needed. It can be done alone or in a group setting, making it a versatile exercise option that can easily fit into anyone’s lifestyle.

Water Aerobics: Make a Splash

Water aerobics is a low-impact exercise performed in water, which provides resistance and supports the joints. It improves cardiovascular fitness, strength, and flexibility. While it is popular among seniors due to its low-impact nature, water aerobics offers a multitude of benefits for individuals of all ages and fitness levels. Exercising in water provides resistance, which helps strengthen muscles without putting excessive strain on the joints. It is an excellent cardiovascular workout that improves endurance, promotes weight loss, and enhances overall fitness. 


Remember, safety comes first! Before embarking on any new exercise routine, especially when it comes to exercise at 50, it’s crucial to consult your healthcare provider. They can offer personalised guidance based on your medical history, fitness level, and specific considerations. Once you get the green light, start slowly and gradually increasing the intensity and duration of your workouts. Consistency is critical; finding activities you enjoy will make it easier to stick with your exercise routine.

Age is just a number, and it’s never too late to prioritise your health and fitness. Incorporating a mix of walking, swimming, yoga, strength training, and cycling into your routine can help you stay active, maintain your independence, and enjoy a high quality of life well beyond your 50s. So lace up your sneakers, grab your swimsuit, unroll your yoga mat, and hop on that bike – your body will thank you for the love and care you invest in it.

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About me

Turning 50 was an unexpected wake-up call. Panic surged through every fibre of my being as I wondered, “Is my youth slipping away, leaving me behind”.

Standing at the crossroads, I realized I wasn’t alone in this whirlwind of emotions. Many women over 50 experience similar moments of self-doubt and apprehension. The truth is our bodies and minds undergo natural changes as we age. It’s essential to remember that ageing is a privilege denied to many, and instead of fearing it, we must embrace a healthy and happy lifestyle over 50.

Using the advice we share in this blog, many women, including me, have found relief and are better able to manage this transition of life and feel more fulfilled both at home, and at work.

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