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Fit from 50: exercises for women and men to improve the quality of life and health in old age

Physical exercise is one of the foundations of a healthy body and mind, and if you want to be fit from 50, the focus of exercise should be on longevity. However, this does not only mean living longer, but also improving the quality of life you want and enjoy. So here are some tips and exercises that are suitable for both genders and can keep you in great shape through the years.

How to stay fit from 50 onwards through appropriate training

activity boost in old age through physical exercise and sports

For the reasons mentioned above, people over 50 should focus on reducing the risk of conditions that threaten their well-being. Such would be low bone density in osteoporosis or heart disease, for example. In addition, a regular, well-rounded exercise routine maintains muscle strength, cardiovascular system, agility, coordination, brain health, posture and flexibility.

what exercises and lifestyle are suitable for women over 50

So which exercises provide health benefits and even more? The best type of exercise for people over 50 is ones that meet them at their current fitness level. Such exercises and physical activities should be challenging enough as they age to maintain or even improve movement and well-being.

Power walking and intense strolling as activity boosts as you age

power walking and hiking as intensive walking against aging problems

Walking quickly can often be one of the best ways to exercise. Studies show that walking after meals can lower the blood sugar response to food, improving insulin function. This is also a simple activity that you can make enjoyable by going for a walk with a friend. In doing so, you can enjoy the dynamism of the city or the tranquility of nature, for example. Many people think that walking is not so effective or will bore them. In such cases, it is recommended to increase the intensity of your walking so that you move quickly, as if you were walking purposefully rather than leisurely. Researchers have already linked brisk walking like power walking to longer life expectancy. Another way to increase intensity is to plan a route with some hills. This will challenge your heart, lungs and muscles more effectively.

Exercises with weights to increase bone health

older men fit from 50 through exercises with dumbbells


After about 30 years, bone mass decreases, health experts note. Resistance exercise spares skeletal muscles and puts stress on bones, which ultimately stimulates bone-forming cells. Accordingly, research has shown that this type of exercise helps postmenopausal women maintain bone mineral density. In addition, any type of weight bearing exercise that has some impact will also improve bone health.

weight lifting in old age healthy for muscle building and heart function

Walking outdoors, sports like tennis or dancing can also be great ways to get extra points to support bone mass. When it comes to resistance exercises, you should especially think about lifting weights to support your bones in this way. Dumbbells are available in different weights to help you perform such exercises.

Fit from 50 through water gymnastics against joint pain.

water aerobics and aqua jogging keep people fit over 50


If exercise becomes uncomfortable as you age, you may be hesitant to do a workout. However, it is still important to find ways to stay active. One excellent option is to exercise in the water. Water classes, such as aqua jogging, are a great way to increase your strength as well as your cardiovascular health. Water provides a gentle setting for movement, and when it’s warm, it increases joint mobility. In addition, these workouts can make everyday movements feel better. With patience and sometimes working with an experienced trainer, you can come to appreciate and enjoy how water exercises can ease your joint pain.

Boost brain function as you age with cycling

fit from 50 by cycling in nature

Combining outdoor activities with physical activity can also help you stay cognitively fit after 50. This is suggested by several studies involving adults over the age of 50. Such studies with different groups have shown that people who ride bicycles have significantly better executive function and well-being compared to those who use electric bikes. However, if traditional cycling is not your thing, you can still try an e-bike. E-bikes are growing in popularity for a reason. They allow you to commute, run errands, travel longer distances or ride a bike with less effort. This can allow people who have health limitations to be somewhat physically active as well. Thus, you can stay active outdoors despite any disabilities.

Fit from 50 through muscle building and resistance training

outdoor workout for city dwellers at older age against joint pain

Sarcopenia, muscle wasting, and muscle weakness are common in some older people. Therefore, it can be important to exercise in a way that preserves your muscle mass. This is because it is crucial to keeping you mobile and functioning well into old age. You can also avoid devastating falls by lifting weights. This challenges and strengthens your muscles. Resistance training is the most effective way to counteract this condition, according to years of research. Based on scientific research, researchers suggest that such exercises target large muscle groups throughout the body.

maintaining physical fitness and exercise as you age through rope skipping

Focus on functional movements that mimic the way your body moves every day. For example, deadlifts are a resistance exercise to help your ability to pick things up. Push-ups will help you be stronger in real life. Practicing squats will also help you rise from a seated position, which you could do several times a day.

Improve balance and flexibility with yoga exercises

yoga exercises in aging improve cognition and strengthen the body

You don’t have to be able to bend over and touch your toes to enjoy yoga. Research shows that mind-body practice improves physical balance, flexibility, body strength, mental health and sleep compared to inactive people. In other words, yoga can make you feel better all around as you age. Furthermore, additional research shows that yoga exercises are harmless as you age. As such a workout, try out suitable yoga poses that can also help you sleep.