5 Powerful Tips For Easy Fitness Over 50

5 Powerful Tips For Easy Fitness Over 50

If you think that your health and wellbeing suddenly tank unavoidably, the moment you hit fifty, think again!

While a certain amount of deterioration with age is inevitable, you can delay that process for a long time if you know how to take care of yourself.

The good news is it doesn’t require brutal hours in the gym.  You’re not 30 anymore and there’s no reason to put yourself through that just to get fit at 50.

Yes of course you already know what you should be doing in terms of exercise, but if you’re like me, the thought of strenuous exercise regimes is a real turn-off.

So in this article, I want to provide some easy fitness tips. Hopefully ones that will encourage you to exercise, not put you off the idea.

Fitness Over 50 Is a Very Attainable Goal

When it comes to looking after ourselves, in our 50s,  the most important thing is to find a good balance between physical, mental and emotional well-being and it all starts with a simple, daily routine. One that basically anyone can follow.

1. Start with a Check-up

If you’ve been working out rigorously throughout your life, an exercise routine will likely continue to provide you with a range of health benefits.

fit over 50 dr check up

However, if you’ve been inactive for several years and you have decided to start working out, it is important to get a physical check-up first with your doctor.

It is never too late to start getting fit, but it is equally important to find out where you are, in terms of physical fitness, before you start testing and challenging your body.

2.  Create An Easy To Follow Fitness Program

Once you have the all-clear from your doctor, you should put together a good exercise plan.

Look at exercise options which you really believe you can enjoy. There is no point in joining an expensive gym when you know deep down you’re unlikely to stick it for more than a month.

In fact there is no necessity even to join any gym. When we are in our 50s we can choose from a range of options that are a little easier on our ageing bodies.

The Importance Of Resistance Training As We Age

By resistance training, don’t think I mean punishing hour-long workouts in the gym!

fitness easy at 50

Strength training is all about toning and helps improve your posture. Hand weights /dumbbells are even perfect for this.

This kind of resistance training, ensures the joints and muscles remain limber, and this can even help to prevent injuries from falls as we age. It’s also really useful to help us to avoid sarcopenia

Unless you are in very good shape, and have a prior history of solid gym workouts; then there is no need to be bench-pressing huge weights or doing serious, Arnold Schwarzenegger-type arm curls .

Of course it’s important to try to retain our muscle strength as we age, however that is quite possible by using just light weights, a couple of times a week – even at home.

You can buy a set of home weights (like dumb bells) from the likes of Amazon for under $50 (or £40).

That should be ample. Read up on three or four good dumb bell exercises and do them perhaps twice a week. Thought actually should be enough to keep your muscles toned.

Strength training is also particularly good for middle age women

3. Consider The Easier Options For Fitness Gains

Brisk walking is one of the easiest.

Believe it or not, brisk walking can be an incredibly powerful work out. And that is particularly good news when you are in your 50s or older. It can generally be fitted into your day-to-day life, with ease.

You don’t have to travel to a gym. You just have to stick on a pair of training shoes and set off around the block.

The important thing to remember is that you need to walk briskly….no sauntering!

You should feel your heart and lungs working, but not over strenuously.

The golden rule is that you should be able to have a conversation, but not able to sing.

It’s one of the easiest exercise routines available to us when we are over 50. I personally love brisk walking –  and no one ever returns from a walk feeling worse than when they set off.

It is a surefire mood enhancer!

Here are some of the benefits of brisk walking for us over 50s

1. Reduces the risk of heart disease: Brisk walking helps to strengthen the heart and improves the circulation of blood. This helps to reduce the risk of heart disease, which is one of the leading causes of death in people in their 50s.
2. Helps to manage weight: Brisk walking is a great work out for weight management. It helps to burn calories and boost metabolism, making it easier to maintain a healthy weight.
3. Improves bone health: As we age, our bone density decreases, which can lead to conditions such as osteoporosis. Brisk walking is great for improving bone health and reducing the risk of fractures.
4. Reduces the risk of diabetes: Brisk walking helps to control blood sugar levels and reduce the risk of developing type 2 diabetes.
5. Boosts mood and mental health: Exercise is known to be a great mood booster. The endorphins released during exercise can help to reduce stress and improve overall mental health.
6. Improves flexibility and balance: Brisk walking also helps to improve flexibility and balance, reducing the risk of falls and injuries.
7. Low impact exercise: Brisk walking is a low impact exercise that is gentle on the joints and doesn’t put too much strain on the body. This makes it an ideal exercise for people in their 50s who may have joint problems or other health issues.

4. Cycling In Your 50s Is Another Great Exercise Routine

cycling for easy fitness over 50

Cycling is another exercise that I personally enjoy. Perhaps you already have a bike and even if you don’t, you can buy a secondhand one pretty cheaply.

Once again you don’t need to pull on the cycling racing gear, and cycle like you are training for the Tour de France!

This is about getting fit in the ‘easiest’ possible way. Even cycling at a leisurely pace, works your cardiovascular system, not to mention also toning your muscles.

Think About A Stationery Exercise Bike Too

I keep a stationery exercise bike outside, in an enclosed area of my backyard…. And I actually enjoy cycling there for 10 minutes, several times a week.

There’s something about being out ‘in the air’ which actually makes using the stationery exercise bike easier. And they only have to walk from my back door to the bike – couldn’t be simpler!

The benefits of cycling

Cycling provides immense benefits for us individuals over 50. It aids in cardiovascular fitness, strengthens muscles, and enhances joint mobility, promoting overall physical health.

Regular cycling also boosts our mental wellbeing, reducing stress and improves our mood.

It helps us maintain a healthy weight, managing or preventing conditions like diabetes and heart disease.

The beauty about cycling is that it is low-impact, reducing strain on joints compared to other exercises, making it ideal for over 50s.

5. Yoga As A Easy Fitness Over 50 Workout

yoga for easy fitness over 50

You may not necessarily think that yoga is an exercise, as such.

However, believe me, if you’ve ever done half an hour of yoga, you are likely to find yourself surprisingly breathless during it –  and your muscles are likely to be aching the next day.

Yoga is actually an exceptional exercise for those over 50.

It also provides a holistic approach to our health –  improving physical strength, flexibility, and balance – which is critical for preventing falls

Like brisk walking and cycling, it is also a low-impact exercise, we have a very reduced chance of seriously hurting ourselves, while still obtaining a comprehensive workout.

Yoga’s emphasis on breath control and meditation also enhances our mental well-being,

The other great benefit of yoga is thought it encourages mindfulness, along with the physical aspect of it. The versatility of yoga makes it a great choice for the over 50s, who are looking for non-strenuous exercise programmes.

Small Steps Lead to Big Accomplishments

No matter what age you are, starting a new exercise routine can be challenging, but remember, even the smallest changes can make a big difference. For example, the next time you are faced with a set of stairs and an elevator, opt for the stairs.

Instead of shouting to your family members from one room to the other, take a short walk.

Comfort should be a main concern as you take your first steps into the fitness world.

Reward Yourself On Your Easy Fitness Journey

Lastly, make sure that you reward yourself for even the smallest accomplishment. As you proceed, remember to be grateful to your body for putting in the work and never admonish yourself for failing to meet your expectations.

Remember This is all about easy fitness for over 50s,

If you are a woman over 50, you can definitely benefit from incorporating gentle exercise into your lifestyle. YouTube has become a valuable resource for beginners to learn easy ways to move and improve cardio health.

In just 20 minutes, followers can complete a wide combination of movements, including leg reps, lower belly exercises, and foot activities. These exercises are not about performing hard exercise regimes, but about inspiring a journey towards a healthier lifestyle.

The beginner-friendly exercises are about moving more and moving better. Always start with what’s manageable and progress from there. This approach to exercise can bring a myriad of benefits for you and probably make a significant difference in your life.


  • Stephen

    Stephen is now retired. He spent 25 years in community welfare and is one of the co-founders of life over 50. He has a keen interest in everything concerning this special age group.....and makes valuable contributions to the site. In his spare time, he enjoys photography, cycling and gardening. Also a keen jazz music lover!

2 thoughts on “5 Powerful Tips For Easy Fitness Over 50

  1. I’ve always enjoyed being out in nature, and I love my walks on the beach and local nature trails. I do have arthritis and other medical conditions that sometimes limit me, but when I’m able, I try to get outside in the fresh air and enjoy my surroundings. I live in an area with quite a few places to do this, and I moved here specifically for that reason. I know it can be difficult to get and stay motivated if you live in an area with extreme temperatures, but there are exercises that can be done at home, and/or at the gym. I appreciate that these days, the emphasize seems to be more on health and fitness than building huge muscles. With the advent of pilates and continued popularity of tai chi and yoga, it seems there is something for everyone, and for every fitness level.

  2. It is important to remember that now that we are in our 50s, we might not be able to do the same types of exercise as we were able to when we were younger – so we will need to sort out our plan in relation to what we are actually physically able to do. I found that swimming was a great activity, as I am able to put as much or little effort into it as I feel able to at the time, which is great, and I also know that it isn’t too hard on my joints, which is absolutely an added bonus as far as I’m concerned.

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