The Ultimate Guide to Fitness for Adults Over 50

Summary: Staying active is essential for maintaining good health and mobility as you age. This article, a guide to fitness for adults over 50, covers strength training, cardio, flexibility, and nutrition to help increase your energy, prevent injuries and improve your overall well-being.

There are many workout routines, but they are not often tailored for adults over 50 looking to get fit. Workouts for men and women over 50, however, are essential to overall health, as they can help support a healthy aging process and enhance your quality of life. Whether you are looking to increase core strength and flexibility or boost heart health, a well-rounded fitness routine can help you feel stronger and more energized.

Fitness over 50 is a bit different from your 30s and 40s. Your body may take longer to recover, building muscle may require more effort and you need to be careful not to hurt your joints. That’s why these special workouts should prioritize strength, flexibility, balance and cardiovascular health.

Understanding the changes in your body

When you get into your 50s, 60s and beyond, your muscles, bones, joints and metabolism undergo changes that can impact your strength, mobility and overall endurance. One of the most notable changes is a gradual loss of muscle mass, known as sarcopenia. This decline can lead to reduced strength, slower metabolism and a higher risk of falls or injuries.¹

The density of your bones also decreases as you age, which is another factor that increases your risk of fractures. Women, in particular, have a higher risk of getting osteoporosis because their bone density significantly drops after menopause, according to the National Council on Aging.²

Flexibility also tends to decrease with age due to a reduction in the elasticity of muscles and connective tissues.³ Combined with a decline in balance and coordination, this condition may increase the likelihood of falls.

Understanding these natural changes in your body doesn’t mean you have to resign yourself to a sedentary lifestyle. In fact, it makes fitness over 50 even more important, as long as you adapt your workout routine for the limits of your body.

Setting realistic fitness goals

While you may have been able to push your limits in your younger years, your body now needs a more strategic, sustainable plan. Setting realistic goals can help you stay motivated and avoid injury.

Before jumping into a new exercise routine, it’s important to evaluate your current fitness level. How long can you hold a plank? How many squats can you do? Do you have any injuries that may make certain exercises difficult?

A well-structured fitness plan should incorporate SMART goals⁴, which stand for:

• Specific
• Measurable
• Achievable
• Relevant
• Time-bound

These tenets for staying fit after 50 can help break your fitness ambitions into smaller, more manageable steps and attainable goals. Before you begin any new exercise plan, it’s also a good idea to talk to your doctor, especially if you have health conditions such as arthritis, osteoporosis, heart disease or diabetes.

Essentials of a well-rounded fitness over 50 plan

A successful fitness over 50 plan should be balanced and sustainable. While some people focus solely on cardio or stretching, a truly effective routine should include strength training, cardiovascular exercise, flexibility and balance exercises. Each of these components plays a crucial role in helping you maintain mobility, lower your risk of injury and support your overall well-being.

Strength-training exercises

Strength-training exercises help counteract the natural loss of muscle mass from aging. Keeping your muscles strong can help with everyday activities like carrying groceries and climbing stairs.

When doing strength training exercises, it is wise to start with lighter weights or resistance and gradually increase over time. Some of the best strength training exercises for adults over 50 include:

• Bodyweight exercises like squats, lunges and push-ups
• Resistance band workouts
• Free weights like dumbbells, kettlebells or weight machines

Cardiovascular exercise

Cardio workouts help improve your heart health, boost your endurance and can even help you maintain a healthy weight. The American Heart Association recommends doing at least 150 minutes of moderate-intensity cardio per week.⁵

High-impact activities like running can be tough on your joints. Lower joint-impact cardio exercises for adults over 50 may include:

• Walking
• Bicycling
• Swimming
• Dancing
• Golfing

Flexibility, balance and coordination exercises

Stretching and mobility exercises can help to keep your joints limber, reduce stiffness and improve your flexibility. It is, therefore, important that you stretch daily or at least before or after every workout.

Improving your flexibility and balance can help reduce your risk of falling, which is the leading cause of injury in older adults.⁶ There are several balance exercises you can do to improve your coordination and mobility, such as:

• Standing on one foot
• Heel-to-toe walking
• Tai chi
• Yoga

Creating a sustainable fitness over 50 routine

Starting a fitness routine is one thing–sticking with it over the long term is another. A successful fitness plan is one that is enjoyable, adaptable and realistic to your lifestyle. Ideally, you should work out at least two or three days per week. This may be easier to achieve if you have a workout buddy, personal trainer or online fitness group to keep you accountable to your fitness goals.

A sustainable fitness routine isn’t about quick fixes or extreme regimens; it’s about creating healthy habits you can easily incorporate into your day and enjoy. Your plan may need adjustments as you age. Don’t push yourself. Only do exercises that your body can handle. There is nothing wrong with switching to lower-impact exercises if needed. Remember, a lower-impact exercise is better than no exercise.

The mental and emotional benefits of exercise

Regular exercise has more benefits than just helping you stay physically fit; it can have a big impact on your mental and emotional well-being. It can help reduce stress, enhance your mood, improve cognitive function and even combat feelings of loneliness and isolation. The cognitive benefits of exercise may even help to reduce your risk of dementia and Alzheimer’s disease.

Exercise also nurtures your mind. It can help you stay sharp, sleep better, feel happier, and build stronger connections with others.

Proper nutrition is crucial

Maintaining a well-balanced diet is just as important as exercise to your fitness over 50 plan. As your body ages, your metabolism slows down and muscle mass naturally declines, so your nutritional needs shift. Eating a diet rich in lean proteins, healthy fats, fiber and essential vitamins can help support your energy level, joint health and muscle recovery. You should try to avoid processed foods, those with excess sugar and foods with high sodium. It’s also important to stay well hydrated by drinking a lot of water.

Making fitness over 50 a priority

Embracing fitness after 50 is one of the most rewarding investments you can make for your long-term health and well-being. While aging brings natural changes to your body, maintaining an active lifestyle can help you stay strong, flexible and independent. By incorporating a balanced mix of strength training, cardiovascular exercise, flexibility and balance exercises, you can support your mobility, prevent injuries and enhance your overall quality of life.

Beyond physical health, staying active contributes to mental clarity, emotional resilience and a greater sense of fulfillment. Paired with proper nutrition and a sustainable fitness routine, regular exercise can help you feel more energized, confident and capable. Fitness over 50 isn’t about pushing yourself to extremes—it’s about making smart, sustainable choices that allow you to enjoy life to the fullest. No matter where you are in your journey, it’s never too late to start.

Mutual of Omaha offers resources and advice to help you stay fit both physically and mentally, helping you be your best in your 50s and beyond.

FAQs

Q1. How often should adults over 50 exercise?

Adults over 50 should aim for at least 150 minutes of moderate-intensity cardio workouts per week, according to the American Heart Association.⁷ You should also do strength training, flexibility and balance exercises at least two or three days per week. Some low-impact workouts for adults over 50 include walking, swimming, cycling, yoga and tai chi.

Q2. How can you prevent injuries while working out after 50?

The best way to prevent injuries while working out after age 50 is to warm up before exercising with stretches and balance exercises. This can increase blood flow and loosen up your muscles, reducing the risk of strains. Don’t push yourself during your workout. Listen to your body, and stop and adjust your workout if you feel pain. Also, allow enough rest and recovery time after each workout.

Q3. Is it safe to start exercising if you have a chronic condition?

Before starting any new exercise routine, you should always consult your doctor, especially if you have chronic conditions like arthritis, osteoporosis, heart disease or diabetes. Your doctor can help you understand any limitations you should know about and suggest modifications if needed.

Sources:

1. Cleveland Clinic, Sarcopenia (Muscle Loss): Symptoms & Causes, 2022
2. National Council on Aging, What Is Bone Density? A Practical Guide for Older Adults, January 2024
3. Medical News Today, Aging: Improving flexibility may help people live longer, August 2024
4. WebMD, S.M.A.R.T. Goals for Weight Loss and Fitness, November 2024
5. American Heart Association, American Heart Association Recommendations for Physical Activity in Adults and Kids, January 2024
6. Centers for Disease Control and Prevention, Older Adult Falls Data, October 2024
7. American Heart Association, American Heart Association Recommendations for Physical Activity in Adults and Kids, January 2024

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