If you’re someone over 50 and a fitness enthusiast or looking to become one, that’s undoubtedly the best thing you can do for yourself. Let us help you through this guide and add some of the best exercises for those over 50 into your routine.
These are the best workouts for maintaining weight, alleviating joint pain, or rebuilding muscle mass. Also, join our Fit Over 50 Program for professional help with tailored workouts best adjusted to your level and ability. Reach out to us today!
Types of Exercises for Over 50
Let’s be honest: you need exercise now more than ever. You need it to rebuild your muscles, improve your metabolism, fight off any serious illnesses, and stay fit and focused, even in your late 50s.
But now comes the real question: Can you really exercise when you’re over 50? Yes, of course, you can. It’s just that your approach to movement should change a little bit when you’re over 50.
For instance, you cannot (and should not) do high-intensity, extreme exercises like deadlifts or squats. Instead, you should opt for aerobics, cardio workouts, and flexibility training to help your body choose an independent, healthy lifestyle.
Here’s a list of different types of exercises for over 50.
Brisk Walking
To start with, you can build a habit of going for a walk daily. A brisk walk helps you develop your lower body muscles and get you started with your fitness journey. Plus, it’s best against diseases like osteoporosis.
You can do it solo or with a friend. Whether you use a treadmill or go outside, it’s always a great way to warm up before you get into other exercises for people over 50.
Yoga or Tai Chi
When in your 50s, your risk of falling and injuring yourself increases, primarily because of reduced flexibility, balance, and a decline in coordination. However, you can overcome this risk with balance exercises like Yoga and Tai Chi.
They’re more on the meditative side, and they help you regain your balance as well. So you stay safe and also peaceful. Start with balance exercises like standing with one leg for 10 seconds and then switching. Or consult our experts for proper guidance as per your needs.
Strength Training
As you age, you start to lose muscle mass, making it difficult to do even the most basic errands like carrying groceries or climbing stairs. Strength training is the best way to rebuild that muscle mass and start feeling young again.
Begin with small, lighter-weight dumbbells, and then move towards resistance bands or workout machines. You can use your bodyweight to build strength, such as push-ups or sit-ups. Where to start from? Join the Fitness Achievement Center for some professional help.
Swimming and Water Aerobics
Swimming and water aerobics are lower-impact exercises that support your body and make it less likely for you to get injured. They’re the best workouts for over 50 when you need to be gentler on your joints and need to keep your heart healthy as well.
Both of these help you with cardio workouts and burn the extra calories. Plus, a new study suggests swimming helps with the treatment of fibromyalgia. And not just that, there are many other benefits of these water-based exercises, like they’re best for people with asthma and help you build muscle strength.
Back Stretches
You can try gentle back stretches for your back muscles, like cat-cow stretch, child’s pose, or seated spinal twist. These help you relax your stiff muscles, improve your flexibility, and relieve lower and upper back tension.
Moreover, try thoracic wall slides for shoulder and thoracic spine mobility. It’s the best dynamic mobility workout for improving posture and spinal alignment.
Dancing
Dancing is another excellent workout for those over 50 that helps increase your heart rate and burn many calories. It can be any dancing, either ballroom, Zumba, or dance-based aerobics. Just stay upright and show your moves – it’s good for your brain, too.
You could be having so much fun, and you won’t even notice that you’re exercising.
Cycling
Cycling is another useful exercise on our list of top exercises for people over 50. However, we recommend you prioritize cycling in the gym for a safer experience. You can also opt for specially designed frames and saddles for safe outdoor cycling.
In both cases, it helps you with stiff and sore joints and helps build your leg muscles. Plus, as there’s resistance, cycling strengthens your bones as well. And you’re also strengthening your upper body muscles, like your arms and shoulders, when turning and controlling the bike.
Pilates
Pilates is one of the best exercises for people over 50 to build their core muscles, address past injuries, and improve flexibility. It usually involves pilates balls, mats, and other inflated accessories that help you align your core muscles, breathe, and concentrate with the help of a personal trainer.
Further, it helps improve posture, lower back health, and respiratory function. For older adults, try leg circles, side circles, and foot slides.
Essential Fitness Tips for 50-Plus
Now that you know all of the best workouts for people over 50, here’s a list of some essential fitness tips you must follow along with your exercise for better results.
Get a workout partner: You naturally get regular when you have someone to work with. Don’t have a partner? Work out with a personal trainer.
Do not sign up for an expensive gym. Don’t choose an expensive option when you have affordable options available. In fact, even digging and shoveling in the garden counts as exercise.
Focus on Strength Training: When over 50, preventing muscle atrophy is your major win. And if you focus on muscular strength training, you can do so easily.
Please do not focus on one benefit: Keep a varied list of exercises for over 50 and switch between them often, as you’re not only trying to build muscles or stretch your back. You want to develop your overall well-being.
Join Our Fit Over 50 Program Today!
Don’t let your age slow you down. Start your fitness journey today at the Fitness Achievement Center. We offer some of the most affordable fitness programs in Sacramento, CA, with personal training, weight loss coaching, and even recovery massages.
So you’re getting a complete fitness experience under one roof. Our Fit Over 50 Program helps fitness enthusiasts achieve a healthy body and a sharp, focused brain. At Fitness Achievement Center, your fitness is our goal, and we’ll always go the extra mile for you.
Book your Fit Over 50 consultation Now!