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Exercise After 50: Which Should You Do?

by | Sep 9, 2022 | Fitness | 0 comments


If you are over 50 years old, you may be wondering what kind of exercises to do. There are many types of exercise that can help improve your health and keep you fit and healthy. Exercise after 50 is an important part of staying healthy, so it’s important to choose the right type of exercise for your age and health goals.


Walking is a great exercise for people of all ages. It has many health benefits, including helping you lose weight and lower blood pressure. Walking can also help with depression and type 2 diabetes.

In addition to being an excellent form of exercise, walking is really easy to do! You don’t need any equipment other than comfortable shoes and maybe an umbrella if it’s raining out. If you live in an area where it gets cold during winter months, consider buying warm clothing so that you can continue to walk through the winter months as well! There are many different types of walking workouts you can do. You can walk for as little as 10 minutes, or up to an hour. If you find yourself getting bored with your routine, try adding a new type of workout into the mix.


Swimming is a great form of exercise. It’s low-impact and good for your heart and lungs. It can be done in a pool or open water, which is great for weight loss and muscle toning.

Swimming is also a great way to get some exercise and relax at the same time. It’s easy on your joints and muscles, so it’s perfect if you’re just starting out on an exercise program. Swimming is a great way to burn calories. If you’re just beginning, try doing a simple breaststroke or backstroke to get your body used to swim. Once you feel comfortable in the water, switch over to freestyle or butterfly and increase your speed as much as possible. This will help you burn more calories while swimming.

Water aerobics

Water aerobics is a great way for older adults to exercise. It’s low impact, so you don’t have to worry about injuring yourself or causing any pain in your joints. Plus, it helps you improve your balance and flexibility—two things that tend to decline as we age. And since water aerobics doesn’t require much energy or strength, even if you have bad knees or other health concerns like arthritis or COPD (a chronic lung disease), there’s no reason why you can’t enjoy this form of exercise after 50!

If we look at the statistics from the National Center for Health Statistics, 63% of Americans over 65 are obese, which means they’re more likely than not to develop heart disease in their lifetime. In fact according to CDC data from 2011-2012:

  • Obesity was associated with a 300% higher risk of having coronary heart disease (CHD) among men vs non-overweight men
  • Overweight women had a 200% higher risk; obese women had a 400% higher risk

Cycling as Exercise After 50

Cycling is a great way to get in a workout without putting too much stress on your body. It’s low impact, meaning you won’t have to worry about injuring your knees or ankles like you would with running or jogging. Cycling can also be done indoors on a stationary bike, or outdoors through cycling clubs and competitions.

You will find that this exercise is especially beneficial for older people because it strengthens the muscles in their thighs, hips, and buttocks while getting them outside into nature where they can enjoy the fresh air and sunshine. You can find cycling classes held by many gyms around town as well as group rides that take place every weekend at local parks throughout the city if you’re looking for something more social!

Yoga and Stretching Exercises

Yoga is a great way to improve flexibility and balance, while also challenging your strength. Some yoga poses are particularly good for the back, neck, and shoulders. Yoga can be done at home or in the gym, although it’s usually easier to find a class to join. If you want to try some stretching exercises on your own, here are a few that will help: 1. Neck stretches – Sit upright in a chair and place both hands on top of the head with fingers interlaced. Slowly tilt your head back while looking up at the ceiling; hold for 20 seconds. Then turn your head slowly from side to side while keeping chin level with the chest; hold for 20 seconds in each direction.

If you’re already doing something like yoga or tai chi, which are both great forms of exercise after 50 years of age, then you should continue with your practice. However, if you’ve never done any exercise before then I would recommend yoga as its gentle approach will be easier on joints and muscles than other types of exercise.

Strength Training Exercises

Strength training can help you maintain your independence as you age. It is also a great place to begin if exercise isn’t something that comes naturally to you, and it will keep your body strong enough so that injury doesn’t have the chance of occurring while doing other physical activities like walking or housework

A good strength-training program can be a great way to start building physical fitness, and it helps you avoid injury by keeping your body strong.

Strength training is important for maintaining muscle mass, which helps boost metabolism and keeps bones healthy. It may even protect against heart disease and diabetes by improving blood sugar control and reducing inflammation in the body.

Tai Chi

Tai Chi is a slow-motion exercise that combines meditation, martial arts, and traditional Chinese medicine. If you’re looking for a low-impact workout that also helps strengthen your balance, flexibility, and strength while relaxing the mind, Tai Chi may be ideal. It can also improve posture by improving strength in the core muscles of your body.

  • Tai Chi is great for improving flexibility by stretching out tight muscles. The gentle nature of this exercise helps make it easier for people with injuries to participate in a movement that might otherwise aggravate their pain or discomfort.
  • This form of exercise can increase your lung capacity because it involves breathing techniques as part of the practice. Many studies have shown that regular tai chi participants have more efficient breathing patterns as well as greater lung capacity than those who do not practice this ancient art form regularly.*


Pilates is a great way to increase your flexibility and strength. The exercises help to strengthen the core muscles, improve posture, reduce back pain and improve balance. Pilates is a low-impact exercise that can be done at home or in group classes.

If you are looking for an exercise that will challenge your body as well as reduce stress levels then Pilates could be for you. You may want to start with a class until you feel confident enough to do it on your own before making any equipment purchase!

Exercise is an important part of staying healthy.

The benefits of exercise are numerous, from fighting disease to improving your mood. Exercise after 50 also helps you sleep better and manage stress—in turn helping prevent falls as well as osteoporosis. Some research even suggests that it may improve memory and brain health.

Exercise after 50 is also an important part of staying active, which in turn can help ward off depression and anxiety. If you’re not sure how to get started with exercise, check out these tips:

-Don’t think of exercise as a chore—think of it as fun!

-Make time for yourself every day.


The best way to keep yourself healthy is by making it a part of your daily routine. You don’t have to spend hours on the treadmill or work out at the gym every day, but even doing just one or two exercises per week can help improve your overall health. Exercise after 50 not only helps you stay in shape physically, but also mentally as well! So go ahead and try out any of these exercises if they sound like something you might enjoy doing—they all have great benefits that could make a difference in how well-maintained your body feels over time.

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