Exercising When You’re Over 50: Best Practices and Routines (2023)

Staying active in your 50s and beyond can be the best gift you give to yourself.

Exercise can enhance your energy levels, keep you at a healthy weight, and even possibly reduce some of the symptoms associated with aging. Exercise can be good for your brain and emotional state as well as your body. Whether you’re looking to maintain your current weight or to feel more energetic and healthy overall, there are numerous ways to stay active when you’re over 50.

We recommend that you speak with your health practitioner prior to starting any new exercise routine or making changes to your current one.

Here’s what some experts we contacted had to say:

  • “The most important benefit for seniors from exercise is that it can add years to your life, but it will also most certainly add life to your years.”Paula Todd, Registered Fitness Trainer & Older Adult Specialist, The Fitness Network
  • “The more muscle mass that you have as you age, the more it will fight off a wiggly jiggly body caused by sarcopenia – muscle loss that comes when you don’t keep your muscles fit and firm. I am at 50 and living proof that if you lift weights, stretch and eat organic food you can stay fit, firm and fabulous forever!”Annette Spanski, Creator of Keep Life Simple 12 week Anti-ageing Program
  • “Healthy bones are essential to live a fit active healthy lifestyle. Bone health is an issue that you may not even think about until you actually have a fall and fracture a bone. Statistics show that poor bone health affects over 6.3 million Australians and this can lead to bone fractures which in turn can cause chronic pain, disability or loss of independence… It is really important to take some action daily to build and maintain your bones.”Donna Emerson, Personal Fitness Trainer specialising in Group Fitness & Strength training for women 50+, Design Fit50

There are plenty more benefits too, which we go into below.

Increased energy levels and strength

Exercise can build muscle and bone mass,1 boost cardiovascular health,2 increase your energy levels and make you feel stronger.3

Prevent illnesses and diseases

Regular exercise has been linked to a reduced risk or delayed development of many illnesses and diseases, as well as providing benefits for those with chronic conditions, including:

  • Heart disease and stroke2
  • Joint and muscle pain1
  • Type 2 diabetes5
  • Alzheimer’s5
  • Lung cancer5
  • Colon cancer5
  • Osteoporosis6
  • Arthritis7
  • High blood pressure7
  • Breast cancer8
  • Cholesterol8
Studies found that those who are fit are more likely to live longer and delay the onset of illnesses, with the most aerobically fit people typically developing chronic conditions in only the last five years of their life rather than the last 10, 15, or 20 years.5

Minimise the symptoms of chronic conditions

Exercise can help with some of the symptoms of chronic conditions or conditions associated with ageing. These include:

  • Menopause symptoms9
  • Joint pain9
  • Weight gain9
  • Lowered immune function3
  • Poor digestion3

Stay independent

Exercise enhances your strength and flexibility, which supports better coordination and balance. By being physically fit, you could stay mobile and independent for longer.3

(Video) Exercising When You're Over 50 + Best Practices and Routines

Quality of life

By reducing the risk of diseases, minimising the symptoms of chronic conditions, and retaining your independence, you’re more likely to experience a good quality of life and live life to the fullest.

Boost brain and emotional health

Exercise is well known for having a positive impact on stress levels by boosting mood and raising the level of endorphins in your body. It’s also good for your brain because it is associated with reducing the risk of memory loss, dementia, cognitive decline,3 and depression.11

Improve quality of sleep

Exercise may even improve the quality of your sleep. One study found that,

by doing just 150 minutes of moderate to vigorous activity per week, you can boost your sleep quality by as much as 65 percent.12

Maintain a healthy weight range

As your metabolism slows with age, staying fit and active helps you maintain a healthy weight range, which is conducive to better health and linked with a lowered risk of developing chronic health issues.13

We asked some fitness experts to share their tips on exercising over 50.

Here’s what they had to say:

  • “The best piece of advice I tell my client base (which is 30–70’s) is find something you like to do for exercise. Your intention is important and that intention should be to do something that makes you feel good and have more energy. There are so many options – I love my Gyrotonic, Gyrokinesis, Pilates, Yoga and also love getting out on my bike and riding for 60 kilometers on a beautiful day or just taking a walk along the bay. Do something that makes you feel good and enjoy it!”Dana Rader, Accredited Exercise Physiologist, Gyrotonic Melbourne
  • “To remain fit, we should all exercise every day, in as many ways as possible. Walking 15 or 20 minutes daily is the very minimum, but for optimum fitness, walking needs to be complemented with regular strength training, balance and stability exercises and stretching and mobility work. Find a form of exercise that you love and do it with a partner or friend… You won’t find it a chore if you enjoy yourself, and you may actually find yourself looking forward to your exercise sessions.”Paula Todd, Registered Fitness Trainer & Older Adult Specialist, The Fitness Network
  • “Make exercise a part of your day – select the same time and days during your week so you don’t forget and it fits in with the rest of your week. It doesn’t have to be ‘slow and gentle’ – each client is an individual so work as hard as you can. Do it with friends and include cardio and resistance training.”Rob Hadley, National Master Coach, Australian Institute of Fitness
  • “Be active everyday, focus on moving more and sitting less by keeping track of your steps each day. Incorporate some form of resistance training twice a week to protect your bone health and maintain your strength. Try doing some balance exercises everyday. Stand on one leg while waiting for the microwave to go off. Include some core stability exercises such as pilates or yoga to improve flexibility, address past injuries and reduce back pain. Start small and gradually build up into a regular routine. Look for group exercise classes to make things fun and social. Seek out the help of an exercise physiologist for expert advice.”Anna-Louise Moule, Exercise Physiologist specialising in working with people over 50, Balanced Bodies Lifestyle Clinic
  • “Whether we are talking about nutrition, staying fit, losing weight, mental health, social wellness or anything related to the overall health and wellness of a human being, I have found one thing to be indisputably true – we are all completely unique. Each and every one of us is singularly unique due to a combination of our genetics and our environment (epigenetics). Because of this, we all age in different ways and have different health and wellness needs past the age of 50. Therefore general health advice simply can’t apply to everyone… Figure out what works for you. An exercise plan, a specific diet, or particular creative outlet may be doing wonders for your friend, partner, or cousin. But you are not them, and what works for them may not work for you. Listen to your body, educate yourself, figure out what’s best for you.”Matt Riemann, personalised health expert and CEO, ph360
  • “You are never too young or too old to act to protect your bones. If you are doing nothing at all, you will be losing bone mass. The same kind of exercises are effective for bones at any age, but the difference will be your capacity level. You will start slow at a level you are capable and comfortable doing and increase the intensity as you grow stronger. The level at which you start will also depend on your health.”Donna Emerson, Personal Fitness Trainer specialising in Group Fitness & Strength training for women 50+, Design Fit50
  • “One of the biggest misconceptions out there is that as we age we can’t do the things we did when we were younger. However, there are thousands of people out there proving this theory wrong every day. One of the biggest factors that causes us to deteriorate as we age is a sedentary lifestyle and quitting the healthy activities we did in our youth. There are people in their 70s, 80s and beyond still competing in competitive sport, so the limitations we have are the ones we impose on ourselves – simple as that.”Sam Theyers, Head of Fitness, Anytime Fitness

It’s never too late

Many people starting out with exercise in middle age are discouraged because they think it’s probably too late to reap real benefits. In fact, the opposite is true. Studies show that it’s never too late to start realising benefits from exercise. One particular study showed wheelchair-bound nursing home residents in their 80s and 90s experiencing benefits like improvements in their strength and overall functional ability from a weight-lifting exercise program.1

Some fitness experts say it’s even possible to get into the best shape of your life after the age of fifty if you’ve spent most of your life out of shape.1

Keep a regular routine

There’s no fixed formula for how much exercise you should do, as it depends on your current level of fitness and health, your fitness goals, and whether you have any health conditions. Generally speaking, however,

(Video) Over 50 Health :3 BEST STRETCHES to do before it's too late

150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, with each session lasting at least 10 minutes, can bring about substantial health benefits.15

Make it well-rounded

Experts suggest that a well-rounded fitness routine incorporates three elements: aerobic activity, strength training, and stretching.9

  • Aerobic activity – Aim for at least three or four 20-minute sessions of aerobic exercise each week, whether it’s jogging, walking, swimming, dance, or some other type of activity that gets your heart pumping.
  • Strength training – Strength training helps you retain or build muscle density and reduce the risk of back injury. Start with hand weights and do eight easy repetitions and build up to 12 reps. This will help you both build strength and strengthen your posture.
  • Stretching – Incorporate stretching and warm ups into your routine to build joint flexibility and reduce the risk of injury or strain. Try yoga, tai chi, or pilates movements as safe stretching exercises for standalone or pre-workout warm-up.

Keep it varied

Change it up if you are getting bored of your regular routine. Some people are under the impression that they should stick to ‘seniors-only’ exercises, but if you are capable of safely doing more strenuous forms of exercise, you should do what you feel comfortable with. This could be an aerobics class, cycling, swimming, or dance.

Other types of physical movement could include gardening, washing the car, hiking, golf, cricket, walking up and down the stairs, or briskly walking the dog. Always check with your doctor if you have any doubts about what you can safely do.

Take it easy at the start

If you’re out of shape, it can be easy to feel discouraged at the start. Start out with small, achievable goals, like walking for 20–30 minutes most days of the week, and then gradually incorporate more exercise into your week. As experts suggest,

a ‘small dose of exercise’ can have a big impact on your overall health.5

Challenge yourself

After you start exercising regularly, you might to find that your workouts become too comfortable. This could be an indication that it’s time to increase the intensity. Stay challenged by increasing the number of sets or reps or by finding a slightly more rigorous way to get your heart pumping. A study found that,

of a group of 60- to 70-year-olds, those that had the most intense workouts experienced the strongest benefits – so make sure your workouts are remaining challenging.4

Stay alert to problems

If you’re just getting started with exercise or you have a chronic condition, make sure you take it slow at the start. If you take pain medication, speak with your doctor before you start your new fitness program.

Some common exercise challenges as you age are back pain, joint problems, arthritis, and osteoporosis. Ask your doctor about exercising safely if you have a chronic condition, but in many cases, you can expect some natural muscle soreness when you start out with exercise. Most forms of exercise have the potential to assist with these types of conditions, whether it’s through improving muscle strength or bone density.1

Track your heart rate

Try tracking your target heart rate to make sure your routines aren’t too easy or too intense.

Subtract your age from 220, and the resulting number yields your maximum heart rate per minute.

During moderate physical activity, you can expect to be at 50 to 70 per cent of your maximum heart rate, whilst during vigorous exercise, you can expect to be at around 70 to 85 per cent of your maximum heart rate.16

(Video) Physio Reveals the BEST Weekly Exercise Routine (for Over 50's)

Alternatively, you can use the conversation rule to check whether your exercise is too vigorous.

When you’re starting with moderate exercise, you should be slightly breathless but able to continue with a conversation and sustain this for at least 30 minutes. As you progress to vigorous exercise, you’ll find it harder to talk in full sentences between breaths.17

Note that these are only general rules of thumb, so if you have any doubts, consult your doctor for advice. If you take medications that lower your heart rate, speak with your doctor about tracking your heart rate during exercise.

Here are some ideas to help you get started.

  • “I would suggest starting with stability exercises (that strengthen your ankles, hips, and core) before building up to full and more rigorous exercise routines. This will help to prevent injury, will ease you into a new routine, and will keep you motivated by allowing you to achieve small ‘wins’ while building up to more difficult exercise.”Matt Riemann, personalised health expert and CEO, ph360
  • “Complete both resistance and cardio-based activity. Have a routine with specific days and times, allowing it to become part of your week. Perform exercises and activities that mimic and develop ADLs – squats, sit to stand, curl and press, walking, reach exercises, overhead activity etc. Compound exercise is best – squat, chest press, shoulder press, push ups, leg press, running, walking etc… You may be a bit slower and have less strength so warm up and cool down are imperative. Think if you have any conditions and see a doctor first.”Rob Hadley, National Master Coach, Australian Institute of Fitness
  • “If I had to recommend one single exercise that would benefit someone in their over 50s it would most likely be the single leg RDL (Romanian Deadlift). This exercise is a good all rounder, needed to be able to perform a proper hip hinge while balancing and controlling the rotation through the core and increasing muscle activation in the whole posterior structure. This will counteract the modern day posture of being hunched or sitting, and you really will get you bang for your buck with this exercise. Regressions for this exercise are simple (hip hinge, good mornings, deadlifts, Romanian deadlifts).”James Brim, Personal Trainer

Aerobic activity

Aerobic activity gets your heart beating. As mentioned above, you’ll want to be anywhere from 50 to 85 per cent of your maximum heart rate during aerobic activity. Brisk walking, jogging, swimming, dancing, cycling, water aerobics, hiking, skiing, heavy gardening, jumping rope, stair climbing, tennis, rowing, and kayaking are some types of aerobic activity to consider incorporating into your exercise regimen.

Exercising When You’re Over 50: Best Practices and Routines (1)

Weight training

Weight training can strengthen your bones and your muscles3, and it’s an essential part of any exercise program. This type of exercise can incorporate weights, elastic bands, or machines.

Below are some great weight training ideas.

  • Squats and push-ups can be done with and without weights. These strengthen the chest, arms and lower part of the body. Try starting with one set of 12–15 reps, and work up to three sets.18
  • Planks are excellent for the core area of the body, and a simple plank works more than 20 muscles in your body. You can do against-the-wall planks to start out. Hold for 20 seconds and work up to 60 seconds. Follow the same rep and set program for squats and push-ups.18
  • Bicep hammer curls19 target your upper arms, so you’ll feel stronger when carrying things around. While standing, hold three to four kilogram dumbbells at your sides, palms facing your body. Bending your elbows, bring the weights up to the chest while keeping your palms facing each other. Stop when the weights touch your shoulders, and hold for two seconds before lowering to the original position. Start with 10 to 15 reps.
  • Lateral and front raises18 strengthen your shoulders. Start with your legs shoulder-width apart and start in the same position as for the bicep hammer curl. Raise the weights until they’re parallel to the ground before returning to the starting position. Do two or three sets of 10–12 reps.
  • Step forward and raises20 are great for the legs, shoulders, and core. Hold a weight between one to three kilograms in both hands while standing with your feet shoulder-width apart. Take a step forward and lift the weight to shoulder level while keeping your back straight. Lower the weight and step back. Repeat with the other leg. Do two to three sets of 8–12 reps.
  • Bench squats20 are another easy weight training move. Stand in front of a chair or bench with your feet shoulder-width apart. Look directly ahead as you bend your knees and lower your backside into the bench. Sit before standing again. Do two or three sets of 8–12 reps.

Exercising When You’re Over 50: Best Practices and Routines (2)

(Video) Over 50? 5 of the Best Exercises You Can Possibly Do

Stretching

Stretching exercises boost flexibility and balance, supporting mobility in joints and muscles and keeping your posture and balance in line. Ideal stretching exercises for those 50 and over include yoga, tai chi, and pilates. If you have a specific back or joint issue, consult with your physio about doing the right kind of stretches to loosen your muscles and joints.

In general, there are no activities that are strictly off bounds to those over 50 as everyone is different and what you should avoid depends on your fitness level and whether you have any specific conditions. However, there are some exercises you might want to think twice about integrating into your program. For example, leg extension machine workouts can put a lot of strain on the knees, pull-downs or pull-ups behind the head stress the shoulders, and plyometric or jump-training movements can strain various other parts of the body.21

It’s also a good idea to avoid sprinting and heavy weights for similar reasons – they can put you at greater risk of injury.21
  • “Risks can come in many forms: doing exercise which is not appropriate for your body; exercising too intensely; not exercising enough to make a difference; getting advice from poorly-qualified trainers. To minimise risks, start by discussing your ideas with your doctor and then seek out a trainer who has specialised knowledge in the field of training seniors. Exercise physiologists, personal trainers, gym instructors and group fitness instructors can all choose to do extra training to be qualified to work with seniors… In my experience, however, the biggest challenges that seniors face when exercising are actually the limitations they place on themselves. You know, those excuses we all come up with: “I don’t have the time to exercise”, “I don’t like sweating”, “I’m too busy with the garden/grandkids/housework” and the best one of all: “I’m not fit enough to exercise”. Another challenge is the fear that it’s going to hurt – and again, this is where guidance from a qualified exercise professional can be very helpful”Paula Todd, Registered Fitness Trainer & Older Adult Specialist, The Fitness Network

Thank you to our experts:

Sources

  1. http://orthoinfo.aaos.org/topic.cfm?topic=a00103
  2. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp
  3. http://www.helpguide.org/articles/exercise-fitness/exercise-and-fitness-as-you-age.htm, http://www.oprah.com/health/Workout-and-Fitness-Obstacles-Exercise-and-Motivation-Bob-Greene
  4. https://en.wikipedia.org/wiki/High-intensity_interval_training
  5. http://well.blogs.nytimes.com/2012/09/05/the-benefits-of-middle-age-fitness/?_r=3
  6. http://www.oprah.com/health/Exercise-for-Your-20s-30s-40s-50s-and-60s_1
  7. https://www.nia.nih.gov/health/publication/exercise-physical-activity/introduction
  8. http://healthymidlife.com/getting-fit-during-middle-age
  9. http://www.webmd.com/women/guide/women-over-50-fitness-tips
  10. https://www.heartfoundation.org.au/after-my-heart-attack/heart-attack-recovery/managing-your-emotional-and-social-life
  11. http://health.clevelandclinic.org/2013/05/exercise-dos-and-donts-beyond-age-50/
  12. https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep
  13. https://www.betterhealth.vic.gov.au/health/healthyliving/obesity and http://www.helpguide.org/articles/exercise-fitness/exercise-and-fitness-as-you-age.htm
  14. https://www.huffpost.com/entry/exercise-after-50_b_5611601?ir=Australia&guccounter=1
  15. http://orthoinfo.aaos.org/topic.cfm?topic=a00103
  16. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
  17. http://www.mydr.com.au/sports-fitness/aerobic-exercise-what-you-need-to-know
  18. http://lindamelone.com/5-best-exercises-women-50/
  19. http://www.prevention.com/fitness/best-strength-training-exercises-women-over-50
  20. http://www.bodyandsoul.com.au/fitness/workouts/the+over+50s+workout,8271
  21. http://www.nextavenue.org/7-exercises-never-do-after-50/

FAQs

How many times a week should a 50 year old workout? ›

If you're in good health, you should get at least 150 minutes of moderate cardio activity a week. It's better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time.

How much exercise should over 50s do? ›

do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both. reduce time spent sitting or lying down and break up long periods of not moving with some activity.

How should I start a workout at 50? ›

Start slowly.

Try some at-home strength workouts to get going, then slowly work up to light weightlifting at the gym, yoga or fitness classes, or more high-intensity training. Try to leave at least 48 hours between training the same muscle group to allow recovery time. And most importantly, listen to your body.

Can you get fit and toned at 50? ›

Can you build muscle after 50? You can build muscle at any age, but it's probably the most important way to get fit over fifty. Simply put, some form of strength and resistance training is essential as we age because stronger muscles = stronger bones = fewer injuries.

Can I still build muscle at 50? ›

It is 100% possible to regain or to build muscle mass at age 50 or older,” agrees Rufo. “To build muscle mass, there should be a major focus on nutrition and diet. Ensuring that you're consuming the proper amount of protein (this is our favorite) is critical to muscle development.

What time of day is best to workout? ›

Morning workouts are ideal for burning fat and losing weight, but afternoon workouts may give your performance a boost, since you'll have eaten a meal or two by the time you get going. “Any time you eat, your blood sugar levels rise,” Hackney says.

What should you not do at 50? ›

11 Things You Should Never Do Again After 50
  • Parkour. ...
  • Jell-O Shots. ...
  • Karaoke After Jell-O Shots. ...
  • Trying to Break a Plank With Your Head. ...
  • Crowd Surfing. ...
  • Collecting Owls Made of Shells. ...
  • Boasting About Certain Things. ...
  • Explaining Your Personal Role in Bringing Your Kids Up Right.

How can I transform my body at 50? ›

6 tips for getting fit after 50
  1. Find an exercise you love doing. ...
  2. Build up your exercise steadily – don't push yourself too hard to begin with. ...
  3. Exercise with friends or groups for encouragement. ...
  4. Plan exercise into your diary so you always make time for it.

How often should a 50 year old lift weights? ›

Strength training.

This can lower the risks linked with falling, because it builds muscle and bone density. Doing squats, using resistance bands, or using light weights are all great options. For best results, strength training is recommended at least 2 or 3 days a week.

Why Is walking the best midlife exercise? ›

Help keep your weight steady. Lower your risk of heart disease, stroke, colon cancer and diabetes. Strengthen your bones, and prevent osteoporosis and osteoarthritis (regular walking could halve the number of people over 45 who fracture their hip). Help reduce blood pressure in some people with hypertension.

What is a gym face? ›

As a result, women and men can develop sunken cheeks, deepening folds, and under eye hollows – a look that has been dubbed “gym face.”

Should I start lifting weights at 50? ›

Although it's tempting to skip it altogether, many documented benefits of weight training after 50 make it a good idea to stick with it. Otherwise you risk losing muscle (called sarcopenia) as you age, for one. This slows your metabolism (muscle burns calories at rest) and increases risk of falls.

What foods build muscle in seniors? ›

10 Power Foods that Help Seniors Build Strong Muscles
  • Meat: Rich in protein, animal meat is an ideal dietary option for seniors. ...
  • Fatty Fish: In case one is a non-vegetarian, seniors also have the option of consuming fatty fish, which features a significant amount of protein. ...
  • Tofu: ...
  • Eggs: ...
  • Milk: ...
  • Cheese: ...
  • Beans: ...
  • Nuts:
2 May 2022

How much protein do I need to build muscle after 50? ›

Muscle Building Diets for over 50s

A recent study in the Nutrients medical journal recommends a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who weight train. Consuming protein helps our muscles to grow while also maintaining the health of our overall body tissues.

What is the first thing to be done before exercising? ›

Warming up before exercise is a good way to reduce the risk of injury and to prepare yourself physically as well as mentally for activity. Concentrate on warming up the specific muscle groups you will be using in your exercise and include dynamic flexibility exercises.

What is the best time to exercise to lose belly fat? ›

Women who exercise in the morning lose more belly fat than evening exercisers, a study suggests. For men, evening exercise lowers blood pressure and reduces belly fat more than morning exercise. Working out at the time of day that suits you is best for results, trainer Ben Carpenter said.

What foods should a 50 year old avoid? ›

Here are eight foods that you should cut down on (or avoid eating altogether) as you get older, and why:
  • Raw or undercooked eggs, meat and poultry. ...
  • Grapefruit. ...
  • High-sodium foods. ...
  • Caffeine. ...
  • Sodas and sugary drinks. ...
  • “Sugar-free” drinks. ...
  • Alcoholic beverages. ...
  • Foods with empty calories.
24 Jul 2022

Should you do squats after 50? ›

Squats are a great exercise choice at any age, but especially for older individuals. This exercise activates both core and leg muscles, helps with posture and balance, and helps preserve bone density.

How do I restart my life at 50? ›

How to start over in life at 50
  1. Give yourself time to grieve. You might not have expected to be here. ...
  2. Start journaling. ...
  3. Try meditating. ...
  4. Do something. ...
  5. Put yourself out there. ...
  6. Keep moving. ...
  7. Declutter. ...
  8. Review your finances.
7 Jun 2022

How long does it take to get fit and toned? ›

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

Does your body shape change after 50? ›

Your body shape changes naturally as you age. You cannot avoid some of these changes, but your lifestyle choices may slow or speed the process. The human body is made up of fat, lean tissue (muscles and organs), bones, and water. After age 30, people tend to lose lean tissue.

Can you get your figure back after 50? ›

Include strength training to rebuild lost muscle mass. Trying to get back in shape is frustrating at any age; but it can be even more discouraging when you're older and wondering whether it's even ​possible. ​ Rest assured, getting fit after 50 is absolutely possible.

What exercises burn belly fat for seniors? ›

Jogging : Both walking and jogging are the most effective belly fat burning exercises. If your muscle strength and endurance permit, you should consider jogging along with or instead of walking. Relatively shorter, slower jogs burn more calories than walking and have a significant impact on your health and weight.

What are 3 activities that can help when aging? ›

Engaging in social and productive activities you enjoy, such as taking an art class, joining a hiking club, or becoming a volunteer in your community, may help to maintain your well-being and independence as you age.

How do you get rid of belly overhang? ›

To lose stomach overhang you have to burn fat cells in both the fat you can see directly under the skin and also the more dangerous fat that you can't see that surrounds your organs. Cardio such as swimming, aerobics, running or dancing will burn this excess fat store.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How do you get rid of hanging belly fat? ›

Losing fat from around the belly is a common fitness goal. A range of exercises and lifestyle changes can help people achieve this.
...
Some cardio exercises include:
  1. walking.
  2. running.
  3. using an exercise bike.
  4. swimming.

What age do you start losing strength? ›

After you turn 40 or so, your muscle strength and function start to decline, even if you exercise regularly. A new study by University of Guelph researchers suggests why it happens and may point to ways to stem the losses.

Is 20 minutes of strength training enough? ›

You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week. That frequency also meets activity recommendations for healthy adults.

What to Eat When You're lifting weights? ›

Carbohydrates that have a low glycemic index (like nuts, beans, fruits, and sweet potatoes) will sustain you through your weight-lifting workout because they take longer to digest. Good snack examples include a handful of almonds with half of a banana, or apple slices with one tbsp peanut butter.

Is it better to walk longer or faster? ›

In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Which exercise is better than walking? ›

Running burns more than twice as many calories per minute as walking. For a person who weighs 160 pounds, walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories.

Is it better to walk longer or more often? ›

The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.

Does sweating make you look younger? ›

Sweat acts as a skin purifier. It helps you get rid of impurities and dirt and opens up the pores. This enables your skin to get a fresh dose of oxygen. What's more, it improves its elasticity and makes you look younger.

How exercising changes your face? ›

Exercising the neck, chin, jaw, and other facial muscles can lead to subtle changes in your face, including sharper cheekbones and a more prominent jawline. One study found that performing regular facial exercises over the course of 20 weeks led to fuller cheeks and a more youthful appearance.

Does working out Tighten your face? ›

The muscles in the face form a complex web and can attach to bone, each other, and the skin. Unlike bone, skin is elastic and provides little resistance. As a result, working out facial muscles pulls on the skin and will stretch it out, not tighten it.

Can a 50 year old woman get toned? ›

It is never too late to start working on your fitness and toning up your body. In fact, many women over the age of 50 find that regular exercise and healthy eating habits help them to look and feel their best. There are a number of different ways to tone your body, depending on your specific goals.

Can 50 year olds still build muscle? ›

It's never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet.

How do you tone saggy legs? ›

Squats will help tighten both your legs and your butt. You can perform this exercise with or without dumbbell weights (you may want to try it first without weights). Stand with your feet slightly wider than shoulder width apart.

How do you lift saggy legs? ›

What Exercises Tighten Loose Skin On The Thighs?
  1. Squats.
  2. Front lunges.
  3. Side lunges.
  4. Ladder step-ups.
11 Nov 2021

What helps sagging skin on legs? ›

Here are six ways you can tighten loose skin.
  1. Firming creams. A good choice for a firming cream is one that contains retinoids, says Dr. ...
  2. Supplements. While there's no magic pill to fix loose skin, certain supplements may be helpful. ...
  3. Exercise. ...
  4. Lose weight. ...
  5. Massage the area. ...
  6. Cosmetic procedures.

How much exercise should a 50 year old woman do a week? ›

How much exercise should you do each week? The amount of exercise recommended for women over the age of 50 is the same as the amount recommended for other adults. Try to aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week.

How long does it take to build muscle after 50? ›

When it comes to seeing the physical results of your strength training and diet regime, most fitness trainers agree that it will take a few weeks for results to show. If you train consistently, then you should notice an increase in your muscle size from six to nine weeks of strength training.

What is the best anti aging exercise? ›

When it comes to anti-aging exercises, cardio is the award-winner. And of all the cardio out there, high-intensity interval training (HIIT) may be the most effective, since it slowed signs of aging when compared to lifting weights.

How far should a 50 year old walk each day? ›

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.

What is the best exercise to lose weight at 50? ›

So if you're over 50 and looking to slim down, there's one type of exercise that reigns supreme. "When trying to get fit and stay lean, lifting weights is your best bet!" Pam Sherman, a 54 year-old trainer and health coach, previously told ETNT Mind+Body.

Can you get flexibility back at 50? ›

It is a myth, however, that you have to lose your flexibility as you get older. In fact, it's safe to say that knowing how to become more flexible is even more important the older you are. You can start stretching and improving your flexibility at any time in life! You lose it because you don't use it.

What is the best workout for a 50 year old woman? ›

Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week.

What supplements should a 50 year old woman take to build muscle? ›

8 Most Useful Muscle Building Supplements for Women
  • Protein. Protein is perhaps the most important muscle building supplement, as it is digested into amino acids, which can become muscle fibers. ...
  • High GI Carbohydrates. ...
  • Creatine Monohydrate. ...
  • Beta-Alanine. ...
  • Nitrates and Nitric Oxide Boosters. ...
  • Caffeine. ...
  • Magnesium. ...
  • Adaptogens.
28 Jun 2018

What are signs of muscle loss? ›

What are the symptoms of muscle atrophy?
  • One arm or one leg is smaller than the other.
  • Weakness in one arm and or one leg.
  • Numbness or tingling in your arms and legs.
  • Trouble walking or balancing.
  • Difficulty swallowing or speaking.
  • Facial weakness.
  • Gradual memory loss.
21 Jan 2022

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