Exercise over 50: The best gift you can give yourself after a certain age is to exercise. Let’s see how you can start in an easy and fun way.
The idea of an exercise routine may sound like a challenge if you haven’t been moving around much lately, but it’s crucial to exercise so that you can be independent during your “later years.”
Our bodies change so much as we age. We lose bone mass, some of us get a bit chubbier, and we lose muscle mass. It’s a drag. So, you must exercise over 50!
But we need to stay in shape because our muscles need to be strong enough to support our bones.
First month
Choose something easy, like walking, and add it to your daily routine. Walk for 10 minutes a day. Let’s say that you will start walking as your exercise.
Second month
Add three different stretches to the end of each walk and five slow squats. Stretching examples: Stretch your legs, stretch your calves, stretch your arms, or stretch your upper body and neck.
Third month
Add a 5-minute cardio exercise after walking. It can be a quick jog, jumping jacks, jogging in place, or jumping. Do eight squats. Do 4 stretches.
So, in the third month, you will:
You have just created an exercise routine!
As time goes on, you can add more time to your walk, your cardio, and stretches, and challenge yourself slowly.
Stay motivated!
Do you prefer to do something other than walk? Join an exercise class like Pilates, yoga, cardio exercises, swimming, or gym training.
I started jogging with the British app NHS Couch to 5. This app has helped me believe in the power of starting everything slowly and to enjoy exercising.
We begin by jogging for three minutes and then walking for a few minutes. The plan is to add minutes to the jogging and eventually reduce the amount of time spent walking.
I always do a ten-minute stretch when I get home from a jog.
You don’t notice that you are doing better weekly because it is so gradual. The best part is that there is absolutely no pain during or after. I have started to jog many times and stopped because I always overdid it on the first few tries.
The method of slow increments has worked out very well for me.
Did you know pairing weight-bearing exercises with medium or high-impact routines can help reduce bone loss? It’s true!
The stronger your muscles are, the better they protect your bones. That’s why it’s so important to strengthen your whole body.
In January 2025, I was diagnosed with osteopenia. Not exactly the news I wanted, but it’s far from the end of the world. I changed my exercise routine a bit.
These days, I’m doing weight training with a fantastic trainer three times a week for 45 minutes. We focus on different muscle groups, and he has added a lot more cardio.
Walking, running, hiking, stair climbing, dancing, jumping rope, and tennis are all excellent options.
First, chat with your doctor. Do all your medical exams, check for any medication you need to take, and ask for help creating your exercise routine.
There are several theories on stretching. Some say the best stretch is the slow one, staying still for a few seconds and releasing.
My trainer likes to use movement as a stretch. So a squat will help you stretch the back of your legs while it strengthens hamstrings and glutes.
Exercise for fifteen minutes daily and add more time to your routine when you feel comfortable.
Remember, taking charge of your bone health is never too late. Whether it’s a brisk walk, a quick dance around your living room, or a few weights, every little bit helps!
Updated with new information about bone and muscle strengthening exercises.
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Updated September 2025
Marguerite Beaty, Blogger, Photographer & Artist
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2 Responses
Great tips! If there is one positive to come from the pandemic it’s that it gave me time to exercise on a regular basis instead of randomly as I’d done for years. I feel so much better for it. Thanks for this!
Hi! I agree!!!! The pandemic has helped so many of us change our habits and the lockdowns have forced us to look at the importance of staying active – it helps our minds and not to mention our bodies. 🙂