What Is The Best Exercise For Someone Over 50?

Turning 50 soon or already in your 50s?

Big hats and welcome onboard on the ‘Second Act’ of your life towards a happier and healthier lifestyle.

I’m sure this will be another exciting journey ahead for all of you. Great that now you are free to do the things that you’ve always wanted.

an elderly couple riding bikes

Today, I’m excited to share more about the best exercise for someone over 50 and why it is important to know that aging is not a factor that discourages us from keeping exercise or maintaining an active lifestyle.

An Overview Of Exercise Over 50

We used to think that as we are aging slowly, it is time to get slow in our usual daily activities and enjoy more time as we always wanted to – be like on holiday on a cruise, visiting a country abroad, or maybe even just staying at home – reading novels, gardening, or cooking.

Of course, I completely agreed with the above. However, I always believed that in order for all of us to keep staying healthy, don’t we think that a bit of simple home exercise is another GREAT way to get acquainted with.

This way can also be added to your daily need-to-do activities, for example, morning exercise at home which is absolutely a  great way to start your wonderful day.

Quick Breakie After Morning Exercise?

Check out my blog on the Best food to eat after exercise

In my personal opinion, after hitting 50 and beyond, I’m pretty sure that we valued our life more than before.

We strived so hard in our workplace years ago as busy professionals to build a strong foundation for the love of our family, and now, we still need to progress a bit actively but in another way, to ensure that we keep staying healthy and energetic.

Why Must We Exercise After 50?

When we are reaching into this group of people does not mean that we are completely slowing down.

a middle age woman on self meditating

Yes, I know it is a bit challenging and quite a daunting task especially if you have not done it before, and do not know where to start or how to begin.

Afraid that you may fall easily or other injuries.  You may think that we are getting frail or too old, which is NOT true.

We need to dig a bit deeper as to why it is important to get some simple exercise at home. Many of us may have already been aware of the reasons and if we don’t and still wondering, perhaps do reconsider adopting an exercise routine to kick start.

First of all, exercise promote physical health benefit. As we age, our metabolism is going to slow down, and more difficult to maintain a healthy weight (which overall improves the body’s wellness).

Exercise will increase the metabolism in our body and help to build up muscles which in return burn more calories.


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If we exercise regularly, the chances that we are going to contract some chronic diseases (such as diabetes, heart disease, and obesity) are low.

Studies have shown that regular exercise even if done at home, will improve heartbeat, maintain normal blood pressure, and improve bone density, digestion, and immune functions. Those with existing chronic diseases will also experience minimal or reduced impact from these diseases.

Another crucial point is that we will notice an improvement in our sleep. If you ever have restless or inadequate sleep, this is a good point to know.

Exercise keeps our brains more active and functioning well by helping in our memory retention. Studies have also shown that regular exercise will reduce depression, and sadness, and boost self-confidence and a stronger mentality.

Regular exercise also helps to keep our joints strong & mobile. The connecting tissue around the joints will be less tightened and thus, easier and more flexible movement of the joints.

As we age, one of the most common problems is the spine which causes the back problem. Doing some exercise frequently will help to keep the spine muscle stronger and well-protected.

Many people do not understand the fact that the more energy is used, the more it is produced. The less is used, the lesser energy that our body will produce. That means exercise helps to maintain our body’s overall energy levels.

How Often Should You Exercise If You Are Over 50?

Remember that our goal here is to move, so I think 15 minutes a day is good for light exercise.

You can gradually increase the frequency to 20, or 30 minutes each day depending on your energy levels and eagerness to work out more, focusing on small increases in your daily movement.

Then keep increasing the frequency slowly until you are reaching a comfortable level of completing all of your weekly exercise routines, maybe with around 80% effort.

This will give your body more time to adapt to your physical strain and be able to work consistently. No rush into achieving your required effort as it may cause some injuries or being too exhausted.

what is the best exercise for the over 50s?

What Is The Best Exercise For Someone Over 50?

I think it has to be a more enjoyable and less stressful kind of exercise at home for aging adults.

My suggestion here is simple tasks to perform.

The best way to start is by walking. If you have a treadmill at home, or a garden in the backyard, that’s fantastic. Walking slowly for about 15 minutes each day is good for a start in the morning.

How about push-ups and pull-ups? The first one is for a stronger upper body like the chest, shoulders, and triceps (but beware, push-ups can be a little hard on your elbows & wrists).

The pull-ups are a little bit hard and may need some assistance for beginners. The fact is pull-ups are good for your upper body pulling muscles.

For a great start on pull-ups, use your feet on the chair using the legs to support the weight. As you grow stronger, you may move the chair slightly away with your toes only resting on the chair. As you do frequently, you will no longer need a chair as your body is strong enough to lift your weight up.

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Are you OK with squats? They work well on your quadriceps, hamstrings (front and back of your thighs), and glutes. One beauty of doing squats is that it also helps to work out your back and neck too.

Do you like plank? It works effectively on the core of your body (side muscles, abs, and back) with no risk of joint injuries. Plank is a No movement exercise you will have very little risk of injury.

Yoga, Pilates, and Tai-chi are absolutely fantastic exercises helping in developing balance to prevent falls. Again, you need to do some stretching or mobility exercises to improve the flexibility of the muscle joint.

How Can You Exercise Safely If You Are Over 50?

Before starting your first exercise, I suggest getting your first access to your physical fitness. Consult your doctor about certain medical or physical conditions (if you have medical conditions) that require some slight adjustments to your routine exercise.

After an OK from your doctor, it is time to start slowly with an exercise that is familiar and enjoyable to work with. This is to build a habit and you’ll gradually be able to increase your activity over time.

One more important point here is fitness recovery. It is critical to take care of your body Before and After each exercise. That means fueling the energy and staying hydrated all the time by having some (#Ad) nutritious food.

Exercise doesn’t have to be complicated for the recovery, perhaps just a simple body massage or foam rolling will be good.

Remember, always do a warm-up, at least 5 – 10 minutes prior to starting your exercises, like light jumping or simply stretching your body to prepare your muscles and joints for flexibility.

My Overall Impressions: What Is The Best Exercise For Someone Over 50?

Should we do or avoid exercise in our 50s?

If you ask me, I would definitely say YES DO IT.


I also think this is more got to do with physical (injuries that you may have) and chronic illnesses. Not so on the age factor side. Consult with your doctor about what is the best and safe exercise to do at home. There is always a possibility for exercise for everyone.

Just remember, it is never too late to start working out.

Age is just another number and as long we are still breathing, our hearts and mind are equally important.

So there you have it, folks, good to know that exercise is one of the best things that you can do at home, even in your later years.

No harm in trying soon.

Do leave me a comment below if you have and I will speed back within 24 hours.



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