The Best Exercises for 50+

Whether you're in your 50s, 60s, or even 70s, it's not too late to prioritize your health and put yourself first. Here are the best exercises for people 50 and older .

How do you start your health journey and stay fit as you age? Instead of focusing on goals that feel unattainable or unsustainable, you can focus on lifestyle activities that keep you active and happy.

Just try something new, says Connie Smith, director of healthy living at the First Coast YMCA of Florida.

“Try something different that you’ve never done before every month and it will help you keep moving forward,” says Smith.

The Centers for Disease Control and Prevention (CDC) and the American Heart Association recommend that adults of all ages get 150 minutes of exercise each week.

But don't let the big numbers overwhelm you before you even start. If you start small and figure out what you enjoy, you'll find there's a workout for you that doesn't even feel like exercise.

Here are some ideas to get you started.

Good exercise for age 50+

• Weight training and strength training
• Swimming and water aerobics
• Zumba
• Yoga

Weight training and strength training

Don't be afraid to lift weights. Weight training, strength training, or resistance training are all important for optimal health.

Weight training is especially beneficial for older adults, helping them reduce their risk of injury and falls, making daily tasks easier, and improving mood, mobility, and brain function.

“It’s useful for life,” says Jermaine Solomon, personal trainer and owner of Maximum Effort Fitness & Performance Training.

He trains clients at a retirement community and his gym, often incorporating weights into their exercise routines. “If you just sit down and stand up, but you still have weights in your hands while you do it, that’s a huge benefit,” Solomon says.

You can also just work out for your own body. “If you want to lose a little weight, bodyweight exercises are really good for your joints,” says Smith. Using different types of weights in different exercises, along with supportive nutrition choices such as an l-glutamine supplement, allows you to keep your fitness journey interesting and sustainable.

Swimming and water aerobics

Jumping into the pool for a round of water sports is another way to kick-start your exercise routine. In addition to providing cardio, swimming also helps you build strength through the resistance of the water.

Try water aerobics if you'd like to have more fun in the pool than just swimming laps. It combines the benefits of swimming and group exercise.

“Aqua aerobics is really great for this age group,” says Smith. The resistance and cushioning of the water helps reduce impact on your joints, helping you build strength while minimizing soreness.

Zumba

Zumba is a great activity for people who love to dance. Combining dance moves with aerobic exercise, Zumba is a great way to exercise without feeling like you're working out.

Yoga

Yoga can be a wonderful activity to improve your health and clear your mind. You can practice it alone or in a group, indoors or outdoors, with your dog, baby, etc.

Yoga is a great choice when it comes to strength training because you are moving and holding your body weight in asanas. Yoga also helps with balance and mobility as we age.

Smith recommends yoga for people in their 50s and 60s who are trying to reset their lives.

“You can start with chair yoga if you don’t want to lie on the ground,” she says. Whatever feels most comfortable for you to start with, give it a try. “Yoga brings

gives you the mental balance to match some of the things going on in life…”

Running, hiking and cycling

For those who enjoy running, there’s no reason to stop as you get older. While running is a high-intensity activity and can put stress on your knees and other joints, Solomon says you can switch to a treadmill to reduce the impact.

But if you enjoy the mental clarity of being outdoors and exercising in the fresh air, then perhaps hiking would be a better fit.

You will burn more calories than walking alone and enjoy the health benefits of being outdoors including improved mood, and emotions. You may also experience less fatigue when exercising.

You can cycle indoors or outdoors. Smith notes, “A spin class at any age is not only great for your cardiovascular health, but also for your mental health…you're in that dark room and you can let go of life for 45 minutes to an hour.”

Above are some health-enhancing exercises suitable for middle-aged people. If you know of any other exercises, please share them with us!