Turning 50 for most people is not a slowdown, but a recalibration. Your body changes, your metabolism slows down, your joints ask for help, and recovery takes a little longer. And for many people, maintaining a moderate weight or losing excess body fat can become harder as the years pass. But the good news is that fat loss and gaining muscle strength is possible after 50. What you need is a smart move, and not extreme workouts. The goal is not punishment; it is consistency.
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Here we have curated 5 simple exercises that help with weight loss, muscle tone, balance, and overall health after 50.
5 Best Exercises For People Over 50
Brisk Walking
Walking is an incredible and simple workout that offers magical results. Regular walking for at least 30 minutes daily helps to burn calories, improves heart health, reduces stress, and is easy on joints.
Benefits
Walking helps to burn calories on a consistent basis.
Promotes cardiovascular fitness and functions.
Low impact on knees and hips.
Optimise overall mental wellbeing.
Also Read: Never Too Old To Hit The Gym! Strength Training Guidelines For Senior Citizens
How to do it?
Brisk walking for 30 minutes a day, and aim for 5 days a week.
Maintain a pace where you can talk but not sing.
If you want to increase your pace, carry small hand weights or walk in light slopy regions.
Chair Squats
As you cross 50, muscle mass starts declining. Squats are a perfect workout that helps improve muscle mass and maintain your legs stronger.
Benefits
Squats help to strengthen lower-body muscles and improve balance.
Triggers metabolism and improves movement.
Helps to do daily activities like sitting and standing.
How to do it?
Stand in front of a chair and bend until you lightly touch the seat.
Stand back up.
Do 2 to 3 sets of 10 to 12 reps.
Wall Push-Ups
Wall push-ups are the best joint-friendly workout that can effectively strengthen upper body muscles.
Benefits
Strengthens the chest, shoulders, and arms region and improves posture.
Helps to burn calories.
How to do it?
Stand at arm’s length from a wall and keep your hands on the wall at shoulder height.
Lower chest toward the wall and push back.
Start with 2 sets of 10 to 15 reps.
Standing Leg Raises
Maintaining balance and stability is very crucial after 50. Falls are preventable, and this simple movement strengthens the hips and improves stability.
Benefits
This simple workout helps to strengthen hip muscles.
Improves balance and promotes joint health.
It also aids fat burning through muscle activation.
How to do it?
Hold onto a chair tightly.
Lift one leg to the side and low down slowly.
Do it 10 to 12 reps per side.
Light Strength Training with Dumbbells
Good muscle mass is your metabolism engine. Maintaining your lean muscle health makes it easier to lose weight.
Benefits
This workout preserves muscle mass and triggers metabolism.
Strengthens bone density and supports fat loss.
How To Do It?
Bicep curls, shoulder presses and light rows are some of the simple routines you can do.
Use light weights and perform 2 to 3 sessions per week.
Why Exercise After 50 Is Different?
After 50, metabolism slows down.
Hormonal shifts affect fat storage.
Muscle loss accelerates without resistance training.
So, the ideal strategy is to :
Move daily and stay active.
Lift weights 2-3 times per week.
Prioritise recovery and strengthen muscles.
Eat an adequate amount of quality protein.
Weight loss after 50 is less about cardio marathons and more about building muscle and staying consistent.
Conclusion
As you age, it is important to lead an active lifestyle. Aim for 150 minutes of moderate aerobic activity weekly. If you are starting, try to move toward this number, but don’t get stressed if you can’t reach it immediately.
The benefits of exercising for older people are many, including strengthening their muscles and bones and improving mobility. This can also help prevent falls by improving balance and stability.
Before starting any workout regimen, talk with your healthcare provider. They may modify specific workouts to ease strain on the body and improve mobility. All you need is regular movement that helps your joints and builds strength quietly but steadily.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5387759/
Weight Management in Older Adults
Lydia E Gill c,d, Stephen J Bartels b,c,d, John A Batsis a,b,
Role of Physical Activity for Weight Loss and Weight Maintenance
Carla E Co
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556592/
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