Best Exercises If You’re Over 50

Best exercises if you're over age 50

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by – Your exercise goals, and ambitions, truly start to change once you’re over the age of 50. Most will need to consider more than just time or energy, and long term goals usually aren’t driven by aesthetics anymore.

It becomes more about functional long term health, and choosing activities best suited to your personal lifestyle.

Here’s a quick list of the best exercises if you’re over 50 and trying to get into better shape.

Weight/Strength Training

If you’re over 50, resistance training should be at the very top of your exercise to-do list. When you’re in your 20s and 30s, lifting weights is more about developing muscle mass and improving aesthetics.

As you get older weight training offers more functional and practical benefits. One of the primary concerns of everyone over the age of 40 should be the loss of muscle mass and declining bone strength which resistance training directly addresses.

The loss of muscle mass, as you age, is a major contributor to a slowing metabolism, and why most people gain a few pounds every year.

Here’s What You Should Do

You don’t need to train like an Olympic athlete lifting super heavy weights. Light dumbbells are more than enough to reap the benefits of resistance training a few times per week. Here’s some basic exercises you should include:

– Squats
– Bench Press
– Shoulder Press
– Bicep Curls

See Also: Best exercises for men over 40


If you’re struggling with arthritis or joint pain, swimming offers an excellent low impact aerobic exercise. It’s also a much better calorie burn than most people realize. As a recreational activity, splashing and sitting around the pool isn’t much exercise.

But when you get in the pool with the intention of exercising, and swimming laps, you’ll better understand how many calories it can burn.

When it comes to exercise and working out, swimming is also at the top of the fun list.


For most people over the age of 50, high intensity training just isn’t a realistic option. There are going to be a small minority of people able to remain highly active into their 60s, but for most people this won’t be true.

For most people, it’s easier to ask “what doesn’t hurt”, rather than what does.

When it comes to cardio vascular exercise, walking is often the most logical, convenient, and practical choice. It’s also worth the time and effort to begin a regular walking regimen.

A brisk 30-45 minute walk a few times per week can help control your weight, blood pressure, and reduce the risk of heart disease.

Related: Walking for weight loss – Important tips


If you’ve never given yoga serious consideration, it’s worth the time to take a class or two. Some people truly fall in love with yoga, and adopt it as part of their daily routine. Not only is yoga good exercise, it’s also an excellent way to relieve stress and meet new people.

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Best exercises over 50

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