Aging Gracefully: Best Exercises for Seniors Over 50

Updated on June 29, 2021

Aging is inevitable and also a natural part of life. However, there are things you can do to slow down the process and keep yourself healthy. As time goes on, you will realize that staying fit is one of the most rewarding things you can do for your health. Your body changes as it gets older, and so does how much exercise it needs. If you are over fifty and planning to stay healthy for a long time, then check out this blog and learn about workout plans and exercises you should do to keep fit at fifty!

Benefits of Staying Active as We Get Older

–        A boost in mood and energy levels from exercise which can lead to a more fulfilling life experience. Exercise is shown to make people feel better about themselves because it helps them achieve goals, they set for themselves while helping their self-esteem too!

–        A healthy weight, or even maintaining the same weight by dieting and exercising. It is harder when you are over 50 years old but just like any other age group there are ways that will help you stay fit after fifty. One way is through controlled exercises which will not stress your body out too much.

c0iOJwFWW7vPSAJtGJK6v0 10xxB6BVv15lLQTM6frDvtuLlGeVPJuvyrMjao8Lpnow9sSyZZDMMuKDY0juGLqF0q4473rvU7qtxkDKDP3MwQQ0RoihOcSKyCcGf4dvQAd7y 6QS

Find A Workout Routine

The first step to staying fit after fifty is to find a workout routine that you enjoy so it will be easier to stick with it. It does not matter if you do not have any gym nearby or do not have access to various workout equipment, or maybe you simply like doing things on your own without involving a lot of people. There are many ways to exercise. Also, it is important to find the right balance between exercising and resting so your body does not get too sore or tired (or bored). Once you have decided on a suitable routine, consider these workouts below:

Outdoor Physical Exercises

o   Hiking: Go for a hike in nature with family and friends.

o   Gardening: Gardening at home is really a good exercise that not only helps you burn some calories, but also keeps your mind refreshed.

o   Take a water aerobics or dance class near you: Both are excellent exercise options as well as a great opportunity to meet new people.

o   Walking: Walking is a great way to get in some light cardio and also has the added benefits of improving mood, reducing stress levels, and increasing your mobility.

o   Swimming: Swimming can be an excellent form of exercise for seniors because it has a low impact on joints but still provides cardiovascular workout. It may even help reduce obesity rates among this population.

o   Biking: Cycling or riding bikes through scenic trails are good options for those looking to avoid too much strain on their joints while they work out by getting moving! You will need plenty of sunscreen though so have that handy when you head outside with friends and family. 

Workout Indoors

Now there are elderly people who might not have the capacity to workout outdoors. The recent pandemic has been an added blow for many senior citizens, and it is crucial for them to keep their body and mind refreshed. So, if you are isolated at home or at a senior care facility such as memory care or hospice, you can try the following exercises:

o   Yoga: Yoga is a powerful tool to stay healthy and happy. It involves both physical and mental exercises that can improve your mood, protect you from certain diseases like arthritis or osteoporosis, and it also strengthens bones! There are many simple poses you can follow from YouTube videos or a yoga book.

o   Pilates: Pilates is a great low-impact strength exercise for seniors and anyone who wants to tone their body. They help develop core stability, balance, and overall health. First timers can watch some video tutorials and follow the instructions to get going.

o   Freehand Exercises: There are many freehand, low to mid impact exercises that elderly people can do indoors. For example: reps, push-ups, or wall push-ups, walking around the room or corridor, balancing exercises, squats, jumping jacks and similar. Pick whatever feels right and you can also mix-it up to avoid boredom or monotony.

If you are looking for something more intense, consider joining a gym or hiring a personal trainer, especially if you need to lose weight or are recovering from an injury.

Professional Training Programs

– A personal trainer can help you create a personalized workout routine, while also providing encouragement and motivation along the way as well!

– When navigating a gym for the first time, it is easy to feel intimidated by all of the equipment that is available but don’t worry because most gyms offer free orientation sessions where you will learn about how each machine works.

– You should also consider signing up for a class to keep your workouts fresh. Some of the more popular options are spin classes, zumba sessions and yoga.


The key to dieting is moderation. Do not deprive yourself from foods you enjoy but be mindful of the amount and types of food you eat. Dieting helps your body and mind feel healthier and happier.

– Exercise is one of the best ways to burn calories but so are eating healthier foods and less sugar.

– It is important when dieting to eat a variety of food groups, such as fruits, vegetables, whole grains and lean protein sources because they contain many nutrients that your body needs for optimum health (e.g., potassium). This will also help you stay fuller longer which means you won’t crave as much unhealthy junk food.

Some Additional Things to Keep in Mind

  • It is important not to overdo it when exercising because this can lead to injury and pain. Exercise is good for your body and mind, but it is not enough to lose weight.
  • It can be easy to overdo working out because you might feel the need to punish yourself for eating unhealthy foods or putting on pounds, however this could lead to injury. Sure, exercise helps with weight loss but if a person is not dieting, they will only see temporary results from exercising.
  • Try not to go crazy at the gym of course! Try some controlled exercises instead that are safe even if done from home such as yoga or Pilates which will help keep your muscles in shape without hurting them too much.

As you have seen, there are many ways to stay fit after fifty. Finding a workout routine that is fun and enjoyable will keep you coming back for more. If it is not one of the activities mentioned in today’s post, feel free to try some other ones. There are no hard and fast rules to follow a certain type of exercise regime. Dieting can be tricky, but if you are eating healthy foods in moderation then your diet should not be too difficult to stick with. Just remember: no food is off limits! It is also important to take breaks from exercise because overdoing it may have negative consequences. Remember these tips as we go forth into our fifties together!


Senior Outlook Today is your go-to source for information, inspiration, and connection as you navigate the later years of life. Our team of experts and writers is dedicated to providing relevant and engaging content for seniors, covering topics such as health and wellness, finances, technology and travel.