50 years old

50 Years Old? Benefits of Cardio, Stretch & Weights For You!

Exercise for 50 year olds? Is it Old? There is an age-old saying that Age is Just a Number.  To keep it as a number only, we need to do some physical activity or a workout to keep our bodies strong, flexible, balanced & mentally and physically endurance. Working out at 50 can be developed into a good hobby too. A very fruit full hobby indeed.

And in the end, it’s not the years in your life that count. It’s the life in your years.

Abraham Lincoln

Turning 50, the average person starts losing 1% of his muscle yearly. 

So how to get a 50 year old in shape? How to start exercising at 50? Fitness for 50 year olds is as necessary as for any other age. You can build muscle even if you exercise at 50, which has numerous health benefits. There are lots of easy exercises for over 50 year olds. First, decide how to celebrate turning 50.

Participation in sports can be an excellent workout for you physically and mentally.  According to Researchgate.net,  there are various benefits of older adult sports participation.  The most important being

  • Improvement in Physical Health
  • Improvement in Social Health –  Provides a sense of belonging and socializing through sport.
  • Intergenerational Opportunities – Sports bond families as older adults can benefit as players, volunteers, and spectators, increasing bonding with younger generations.

Understanding the issues and concerns this age group faces regarding improvement in their long-term health is very important. At this age, most individuals become hesitant about expressing themselves.  It is essential to motivate them to participate in social sports, go to the gym, start exercising, go jogging, maybe even join Zumba classes, etc. 

And they have several ever-increasing physical & mental issues.  Heart Disease, Joints Pain, Decrease in Bone Density, Range of motion, Risk of Injury, Blood Pressure, and the list keeps increasing.

Let us face a few questions we come across every day while chatting with them and their near and dear ones in Gyms, Parks, Roads, and Swimming Pools.

Is it too late to get in shape for fifty years old?

No, it is not.  You only have to start and be consistent.  Meet your doctor, and get your heart health checked.  Get a full-body medical checkup, take his approval for the kind of workouts you wish to do, and get going. The best workouts for 50 year old men are those you enjoy doing.

How to start exercising after years of inactivity?

Start slow, as I started with Pranayamas only.  Initially, for about two months, I was doing Pranayamas only.  Then I added Yoga to it–just a couple of Asanas.  After about 2.5 years, I started running. When Covid started, I started HIIT on all running days except Sundays.  It has helped me stay consistent too.   That is why I always suggest starting slow and short.  Now I boast that I am Over Fifty, Feeling Forty.

How many times a week should a 50 year old work out?

There are 50+ benefits of exercise, including improved mood, reduced stress, and increased lifespan for a 50 year old individual. And a 50 year old can work out every day of the week.  It depends on your exercise and how much your body can take.  Do you regularly do some exercise, or are you just starting?  For Example, if your workout is slow walking, you can do it daily.  You may initially cover short distances, however. Cardio over 50 is important for maintaining a healthy heart, lungs, and overall fitness. Walking, jogging, swimming, or dancing for 20-30 minutes 3-4 times per week is a good cardio workout for a 50-year-old man. If you are starting with Cardio or weightlifting, rest is necessary.  At any age, rest plays a vital part in our exercise regime.

The best exercise for someone over 50?

All the exercises at 50 years old that your body can do are good. Cardio for over 50 is as important as yoga or weight lifting. I am 60 and do all kinds of exercises possible.  Yes, I do miss some flexibility exercises, but that’s ok.  It depends on what is your favorite and what you can efficiently perform.  You can do yoga for stretching or cardio, aerobics for endurance and stamina, and weight lifting for strength training.

Beginner Exercise Programs for 50 Year Old Women

There are various such programs, including Yoga for women, to join either near your place or online.  

Is 50 too old to start weight training?

Weight training can be done at any age and is very good for your bones and building strength.  Similarly, bodyweight exercises like push Ups too. No age is too old for weight training or any other exercise.  It is better to seek instructions from a qualified instructor who can guide you regarding weights and repetitions.  You only need to start slow and small and check whether you can perform or not. 

Benefits of Ex for a 50 Years Old

Is Strength Training for 50 Year Old Women Possible?

Strength training for 50-plus women is convenient with light weights, resistance bands, or body weight.  You need not even join a gym for these.

How often should a 50 year old lift weights?

Listen to your body about how much weight you should lift, how often, how often, at what frequency, etc.  It is not a question of being old or young.  If your physician has approved, you can lift light weights daily.  Every muscle group must be appropriately rested too.  Rest also is as important as exercise.  So you have various options. 

  • You can exercise your various muscle groups daily and rest on Sunday. 
  • Do all exercises on Monday and take a rest on Tuesday. i.e., on every alternative day. 
  • One muscle group on Monday, i.e., Chest, Shoulders & Arms.  The lower body on Tuesday and the Abs on Wednesday.  Repeat the same for the next three days and rest on Sunday.

Can I build muscle at age 50?

“It is 100% possible to regain or to build muscle mass at age 50 or older,” agrees Rufo. “To build muscle mass, a significant focus should be nutrition and diet. Ensuring you consume the proper amount of protein is critical to muscle development.  It would be best to have a protein-rich diet to increase muscle strength. You may take 1 to 2 gm of protein in your foods for every kg body weight.   For muscle build-up, 70% contribution is from diet and 30% from exercise.

Is cardio good for those over 50?

Yes, cardio after 50 is recommended. Cardio workout for 50 year-old man includes running, Brisk Walking, Cycling, Rowing & Swimming, etc. Cardio or aerobic exercises increase your heart rate, endurance, and stamina.

How can a 50 year old lose belly fat?

For losing belly fat, diet is more important than workouts.  Meet a registered dietitian and start a healthy diet according to her instructions.

  • Eat a healthy diet.
  • Decrease your portion size
  • Do regular exercise
  • Decrease sugar in your diet

How do I strengthen my core being 50 years old?

You can strengthen your core by doing the same exercises that a 30 years old do to strengthen his core.  To strengthen your core, you need to strengthen your abs, as abs are a part of our core.  There are plenty of easy exercises like planks.  You can do all kinds of planks, including side planks. Then cats & cows and bird dog etc.  The names are as impressive as the exercises.

How much should a 50 year old man workout

You can work out to your heart’s content.  You only need to remember that your muscles will be sour in the first few days due to any exercise you perform.  So start slow and do less exercise in the beginning.  Work for one muscle group at a time.  You may increase the same over a while.

Should seniors lift heavy weights?

Yes, you may lift heavyweight as well.  Please check with your physician first. He will tell you what shape your body is now or at what level of weight lifting you will be comfortable with initially.  Once you have started with his guidance and under the supervision of a trained personal trainer, you can keep increasing regularly.

Various new rules have to be adopted by this age group for your workout routine.

  • Stretching after every workout is essential.
  • Resistance training is more important now – The war against belly fat is more fierce.  Weight training enhances memory too.  Metabolism also gets a boost.
  • Interval Training is much more helpful than moderate exercise, like a walk in your fight against belly fat.
  • Depending on your fitness, you may need to take more than a 24-hour interval between weight training in a week.
  • Warm-up is a must now, and it shall include stretching and cardio.

Guidelines for a Healthy Lifestyle –

  • Healthy quantified diet
  • Maintain a healthy Weight
  • Full Nights sleep – 7 hrs plus
  • Regular Physical Activity
  • Stop Smoking and Limit Drinking to 60 ml/day of stiff drinks.
  • Regular Physical checkups


We must keep our elders’ hail and hearty, and I am also being mean. Their dependence on us will be less if they are healthy, energetic, and happy. We should ensure they indulge in some workout routine, come what may.


What does turning 50 years old mean?

Turning 50 years old means different things to different people. Some may see it as a milestone, a sign of getting older and wiser, or a time to celebrate and embrace life. Others may see it as a challenge, a time to reflect and make new goals, or a time to enjoy the benefits of being a quinquagenarian (someone in their 50s).
There is no one right answer to what turning 50 means. It depends on your perspective, your attitude, and your experiences. But whatever you think of it, remember that your age is just a number, and it doesn’t define who you are or what you can do.

What is special about turning 50?

Many things can be special about turning 50. Some of them are:
1. You have a lifetime of wisdom and experience to share with others.
2. You can enjoy discounts and free stuff for seniors.
3. You can celebrate your achievements and milestones with your loved ones.
4. You can laugh at yourself and take life less seriously.
5. You can explore new hobbies and interests.
6. You can make jokes about being over the hill.
Of course, what is special about turning 50 may vary from person to person, depending on their personality, goals, and outlook. But whatever you find special, remember to enjoy your 50th birthday and be proud of yourself! 🎂

What should a 50 year old be doing?

There is no definitive answer to what a 50 year old should be doing, as everyone has different goals, preferences, and circumstances.
However, some general suggestions are:
1. Take care of your physical health by eating well, exercising regularly, getting enough sleep, and getting screened for colorectal cancer.
2. Take care of your mental health by practicing gratitude, gaining perspective, reminiscing, increasing self-confidence, and reinventing yourself.
3. Taking care of your financial health by saving for retirement, paying off debts, and planning for the future.
4. Take care of your social health by enjoying and thriving in your relationships, joining a new club, giving good advice, and celebrating your achievements.
Of course, these are not the only things a 50 year old can or should do. The most important thing is to find what makes you happy and fulfilled and pursue it passionately and purposefully.🙌

How does your body change in your 50s?

Your body undergoes many changes in your 50s, some of which are:

1. Your brain function may decline slightly, but you can preserve it by following a healthy diet and staying mentally active.

2. Your mental health may be affected by hormonal changes, stress, or illness, but you can boost your mood by being physically active and socially connected.

3. Your immune system may become weaker and more prone to infections and autoimmune diseases, but you can protect yourself by getting vaccinated and eating well.

4. Your hearing may deteriorate due to aging, genetics, or health conditions, but you can prevent further damage by avoiding loud noises and getting a hearing test if needed.

5. Your bones may become thinner and more fragile due to loss of bone mass, but you can strengthen them by eating foods rich in calcium and vitamin D and doing weight-bearing exercises.

6. Your muscles may lose mass and strength due to aging, but you can build them up by lifting weights or doing resistance training.

7. Your joints may become stiffer and more painful due to wear and tear of the cartilage and tissue, but you can ease the discomfort by maintaining good posture, managing your weight, and drinking plenty of water.

8. Your skin and hair may become drier, thinner, and less elastic due to reduced oil production and collagen loss, but you can keep them hydrated and healthy by moisturizing, using sunscreen, and avoiding harsh chemicals.

Some common changes your body may experience in your 50s, but they are not inevitable or irreversible. You can slow down or prevent some of them by adopting a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, stress management, and medical check-ups. Remember that your body is still capable of amazing things at any age! 💪

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