A guide to exercises for your 50s and beyond

The Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity physical activity per week and at least 2 days of strength training each week. As a person reaches 65 years old and over, the CDC recommends also including activities to improve balance.

A person could divide these into sessions of 30 minutes per day, 5 days per week.

Moderate-intensity activity can include walking, cycling, swimming, and dancing.

A person always needs to speak with a healthcare professional before beginning a new exercise routine.

Walking

Research shows there are numerous benefits of walking, especially as a person ages.

Walking can decrease a person’s risk or severity of several health issues, including:

• cardiovascular disease

• diabetes

• cognitive (thinking ability) impairment

It can also improve mental health, sleep, and longevity.

The United Kingdom’s National Health Service (NHS) also notes that even a brisk 10-minute walk can build stamina, burn excess calories, and improve heart health.

Walking tips

• Start slow and increase the distance gradually.

• Wear comfortable shoes.

• Make it a habit to make it easier to walk more.

• Add variety to walks to keep them interesting.

• Join a walking group.

A brisk walk is about 3 miles per hour, which is a bit faster than a stroll. A person can tell whether they are walking briskly if they can still talk but cannot sing.

Cycling

Cycling can offer various health benefits for participants, especially older adults. A 2023 review of older adults notes that cycling can help by:

• reducing blood pressure

• improving heart health

• improving mental health

• improving cardiorespiratory health

• reducing body fat and mass

Research from 2017 also found that cycling may help reduce the risk of falls in older adults.

It is a low impact activity, which means it does not put excess strain on the joints.

Tips for cycling

• Find the right bike that helps with comfort and mobility.

• Mix up the types of rides by incorporating varying intensity, duration, and frequency.

• Be consistent. The more riding a person does, the more they will be able to do.

• Start slow and gradually increase the duration and intensity of rides.

Cycling is a low impact activity, meaning it does not put excess strain on the joints.

Yoga

The National Center for Complementary and Integrative Health (NCCIH) states that yoga can benefit people by:

• improving general wellness, including:

  • reducing stress

  • improving mental and emotional health

  • improving sleep

  • improving balance

• relieving pain, such as:

  • neck pain

  • migraine and tension-type headaches

  • pain related to knee osteoarthritis

• helping with weight loss and maintenance

• managing anxiety and depression

• relieving menopause symptoms

Tips for yoga

• Start with chair yoga.

• Choose gentle poses.

• Modify the poses and flows as necessary.

• Listen to your body.

• Take a beginner’s class.

• Focus on your breathing.

• Practice regularly.

Tai chi

Tai chi is low impact training that aims to improve:

• flexibility

• strength

• balance

• body awareness

It also helps reduce feelings of anxiety and stress and increase concentration.

The NCCIH notes that tai chi may help prevent falls in older adults and in those with

Parkinson’s disease. The organization also states that this activity may help reduce pain, such as:

• fibromyalgia

• lower back pain

• knee osteoarthritis

• rheumatoid arthritis

Tips for tai chi

• Find a qualified instructor or online videos for beginners.

• Start slow and listen to your body.

• Dress comfortably.

• Modify the movements to seated ones if necessary.

Aquatic exercises

The CDC notes that aquatic exercises, such as swimming, can help improve mood. It also states that water-based exercises can increase the quality of life in older adults, decrease disability, and increase bone health in postmenopausal individuals.

People can also often exercise for longer in the water without increasing muscle and joint pain, making aquatic exercises suitable for those with arthritis.

Tips for aquatic exercises

• Join a water aerobics class.

• Check with Medicare to see if it will cover aquatic therapy.

• Join a gym or YMCA with a pool and go for regular lap swims.

• Spend time in a pool doing aquatic stretches, strengthening exercises, and aerobic exercises.

Strength training

The CDC recommends that older adults add 2 days of strengthening activities to their regular physical activity routine.

Two types of exercises that can help strengthen muscles are yoga and tai chi.

A person can strengthen their muscles at home or at the gym through:

• working with resistance bands

• lifting weights

• digging in the garden

• performing exercises that use body weight for resistance, such as situps and pushups

Tips for strengthening exercises

• Start slow and gradually build up repetitions.

• Do strengthening exercises to the point where it is difficult to do another repetition without help.

• Choose activities that work all the major muscle groups, including:

  • hips

  • legs

  • back

  • chest

  • abdomen

  • shoulders

  • arms

• Try to perform at least one set of strengthening exercises. For more benefits, try to do 2 to 3 sets.

A repetition is one complete movement of an activity. A person can aim for 8 to 12 repetitions per exercise, which comprises a set.

Dancing for fitness

Dance has various benefits as a physical activity. For example, research shows that dancing can improve endurance and muscle strength in older adults.

Other health benefits include:

• mobility

• cardiovascular health

• balance and reduced risk of falls

• energy and flexibility

• cognitive function

• muscle strength and stamina

Tips for dancing

• Check local community centers, YMCAs, or community colleges for dance classes geared toward seniors.

• Check local dance studios, either for all-ages dance classes or age-specific classes.

• Check with the SilverSneakers program if they have Medicare Advantage.

• Search YouTube for online dance instructions.

Summary

Physical activity is an important part of aging. It can help reduce the risk of conditions such as heart disease and diabetes. It can also improve mental health and overall well-being.

As people age, they may find that low impact physical activity may be easier to do regularly. This may include walking, yoga, tai chi, aquatic exercises, or cycling.