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Health and Fitness News

Workouts for 50+

Don’t let aging slow you down. Stay active with these workouts.

You may be over the hill, but you’re still going strong. While you may be starting to notice the effects of aging, you know you need to stay active. Otherwise, your long-term health and wellness are at risk.

As you age, one thing you may start to notice is some pain or tightness in your joints. Your knees, hips, shoulders, elbows, and ankles bear the brunt of movement. As a result, they may begin to wear down or develop inflammation through the years. You may also notice your reflexes slowing down, your strength reducing, or your sense of balance diminishing. For these reasons, low-impact exercises are often the workouts of choice for people over the age of 50.
Know you need to exercise, but aren’t sure which exercise to do? Here are a few of the most popular workouts for people aged 50 and over.

Strength Training

While important at all ages and stages, strength training plays an important role in building and maintaining muscle strength as you age. It’s also good for bone strength, something you want as you age. Strength-training exercises are those that work against some form of resistance. The most popular types of resistance are free weights, your own bodyweight, or resistance bands. Make sure you do exercises that work all major muscle groups. Exercises that work more than one muscle group at a time are the most effective.


Walking is a favorite low-impact workout for a variety of reasons. Not only is it simple and convenient, but it’s also safe and effective. By yourself or with a friend or two, walking can be done on a treadmill, around a track, or in your neighborhood. Be sure to vary your walking routine to improve your fitness. Change the route to include hills, lengthen the time or distance, or increase your pace.

Racquet Sports

Racquet sports are a great way to stay fit while having some friendly competition. As an added perk, racquet sports also work your upper body. Racquet sports burn calories and improve your balance and coordination. Choose from tennis, badminton, pickleball, or racquetball. Meet a friend or join a league. Just get out there and start hitting!


Another cardio exercise option is dancing. If you like music, fast-paced movements, and learning new things, then dancing may be a good fit for you. There are a variety of types of dancing to choose from. Try ballroom, hip-hop, jazz, line, or square dancing. Want something a bit more exercise-focused? Look for dance aerobics classes nearby, such as Zumba. Sign up for a class based on your skill level. Nervous to go at it alone? Challenge your trainer to join you.


Water workouts are about as low-impact as you can get. The water provides resistance to build bones and muscles, but there’s no pressure on your joints since the water helps keep you afloat. Many people who hate to sweat prefer water workouts. Swim laps or take a water aerobics class. Or stay in the shallow end and just walk.


Cycling is another way to get a cardio workout that’s easy on the joints. Your muscles get exercise, but there’s no weight placed on your joints. Working against the resistance of pedaling means you’re getting a strength-training workout as well. While cycling mainly works your lower body, your abs work to keep you balanced and your arms help you steer. Use an indoor stationary bicycle, take a spin class, or ride bikes on paved trails.