Safe & Beneficial Exercises For People Over The Age of 50 Exercise Inspiration

It’s never too late to start looking after your body and for those over the age of fifty, exercising is essential for optimal health. As we get older, our bodies naturally undergo a series of transformations that can make certain activities more difficult and dangerous. But there is no need to give up on exercise!

At BodyViva we are passionate about helping everyone find safe and beneficial ways to stay active. We want to guide you through some of the basics of exercising as an older adult, discuss important considerations for safe form and practice, and provide some great exercises that are perfect for those of us over the age of 50. So if you’re looking to stay in shape after 50, we’re here to help you do it right—read on to learn more!


Benefits of Exercise for the Over 50s

Whether you’re 50 or over, regular exercise is essential for your health and well-being. It can help manage chronic diseases such as diabetes and heart disease, as well as improve your balance and strength. But exercise doesn’t have to be limited to running a marathon or taking part in strenuous exercises. As you age, it’s important to focus on safe and beneficial exercises that are tailored to meet the physical needs of those over 50.

Exercising regularly can help you maintain a healthy weight, reduce stress and prevent injury. Additionally, it can reduce the risk of developing serious conditions such as osteoporosis, high cholesterol, and high blood pressure. Exercise also promotes better sleep quality and greater mental stimulation by improving your brain function. Plus, because physical activity gives you an energy boost, it can also help with reducing anxiety or depression by increasing mood levels.

By taking part in activities that are designed specifically for over 50s — such as yoga, aerobics classes and swimming — you can not only keep your body fit but also stay socially active with friends or family members who share the same interests or goals. Exercise helps keep us mentally alert; so no matter what your age, it’s never too late to start improving your overall health!


Cardio Exercises for Over 50s

It’s never too late to start exercising, and for older adults, it’s especially important to add some form of physical activity into your daily routine. Cardio exercises are great for people over 50 because they help improve overall health and fitness, increase energy levels, strengthen the heart, and reduce the risk of diseases like type 2 diabetes.

Here are a few safe cardio exercises that you can add to your routine:

Walking: Going for a 30-60 minute walk every day is one of the most effective ways that you can get your heart rate up and stay fit and healthy.

Tai Chi: This low-impact exercise helps with balance, movement control, flexibility and relaxation. It is suitable for any age or fitness level.

Swimming: Swimming is an excellent full-body workout that focuses on strength, endurance and flexibility while offering low-impact movement. It is also a great way to cool down in summer months!

Cycling: A great option if you want an intense workout without putting too much strain on your joints. You can cycle on a stationary bike indoors or head outdoors to explore the local area.

No matter which exercise you choose, make sure it’s something enjoyable that you want to keep doing—the key is consistency!

Strength Training for Older Adults

Weight and strength training is something many are cautious about, but it’s not as scary as it seems. Strength training is a beneficial and safe way for older adults to stay fit and healthy. It keeps your muscles healthy and can help prevent a bunch of issues that come later in life. 

Sensible strength training comes with a list of benefits. It can help people over the age of 50 feel stronger, regain strength, feel more energetic and competent. At 50 many feel just as strong as they were in their 40s, 30s and even 20s. The main difference will be how long it takes for your muscles to repair. After 50 your body’s muscle tissue takes longer to heal. Listen to your muscles, and don’t overdo it, or you may be out of commission longer than you’d like. 

Benefits Of Strength Training

Strength training helps maintain or increase muscle mass, which is necessary for many daily activities such as walking up stairs or carrying groceries. It also helps to reduce age-related muscle loss, which can impact physical performance and increase risk of injuries. Additionally, it increases bone density, which can reduce the chances of developing osteoporosis or other bone-related issues in later life.

Best Practices For Strength Training

It’s important to warm up before any exercise—stretching (dynamic stretching) reduces the risk of muscle stiffness or strains. Start with basic bodyweight exercises such as planks, squats, bridges and push-ups; using light weights can help to improve strength further. If you’re not confident with those exercises, start smaller and try resistance band training, super lightweight exercises, or just biomechanical movements. 

Make sure to take regular breaks during your workout session and monitor your posture—pay attention to any pains that you may experience during strength training; if they persist then speak to your physiotherapist or doctor about it.

Balance and Flexibility Exercises for Over 50s

Exercises that focus on balance and flexibility are great for people over 50, and they can help prevent falls and other issues. Think of these movements as ‘pre-hab’, as they will help you come out on top if something unexpected happens.

There are several effective exercises that you can do to improve your balance and flexibility.

Tai Chi

Tai Chi is a slow motion martial art that can be extremely beneficial for people over 50. It helps to improve balance and coordination, strengthen muscles, increase flexibility, and reduce stress – all without putting too much strain on your body. Plus, it’s low impact so it won’t cause undue pressure or wear-and-tear on the joints.


Yoga is another great way to improve balance and flexibility while challenging yourself in a gentle way. It’s important to remember that there are different levels of difficulty with yoga — so it’s best to start with beginner classes until you build up strength and confidence. Like tai chi, yoga can also help reduce stress levels and pain caused by tight muscles or arthritis.


Pilates is a workout system that focuses on improving posture, building strength, increasing range of motion, and developing control through core stability. It also helps to increase flexibility in the joints without putting too much strain on them – making it much gentler on your body than traditional weight lifting workouts or running routines.


Safety Tips When Exercising Over 50

Exercising over 50 can be beneficial for your mental, physical and emotional health, so it’s important to do it safely. Whether you’re a beginner or an advanced athlete, these safety tips will help you maximize the benefits of exercise while minimizing the risk of injury.

Speak With Your Doctor First

It’s always best practice to speak with your doctor before starting a new exercise routine. Your doctor can provide specific advice and recommendations based on your medical history and health needs.

Stay Hydrated

Staying hydrated is key when exercising, especially in hotter weather and when the intensity is high. Drinking plenty of water helps regulate your body temperature, prevents muscle cramps and helps sustain energy levels during longer workouts. Aim to drink one cup of water per 15 minutes of exercise.

Warm Up & Cool Down

Taking the time to properly warm up and cool down helps protect your muscles from damage or injury. Warming up prepares muscles for activity by gradually increasing heart rate and loosening up joints with dynamic stretching. Cooling down then brings your heart rate back down slowly with some light jogging or walking; low-impact exercises like squats, lunges or pushups; and static stretching exercises to lengthen muscles as they relax after workouts.

Listen To Your Body

Listen to how your body feels before, during and after exercising so that you can recognize if something doesn’t feel right. Pain is not normal; if you have any burning sensations or sharp pains in any part of the body when exercising, stop immediately and rest for a few days before resuming any activity. If pain persists for more than a few days then consult with a medical professional as soon as

The Benefits of Stretching and Cool Down Exercises

Cool down and stretching exercises are particularly important for people over the age of fifty, as they help to keep joints limber, reduce stiffness and soreness, and can even reduce your risk of injury. As well as this, stretching exercises can help to improve your balance and coordination, which is especially important as you get older.

Stretching helps to improve the flexibility of your muscles and joints, which makes it easier to carry out everyday activities. It also helps with circulation and with relaxing tense muscles. Additionally, stretching can be really beneficial for improving your posture, since it strengthens all of the muscles in the body and helps them work together more effectively.

Finally, regular stretching can have mental health benefits too. It can help you to relax and unwind after a stressful day or a particularly intense session at the gym. Plus, because stretching increases blood flow throughout the body it can help to improve your concentration levels too.


All in all, exercising once you’re over the age of 50 is not only safe but also beneficial. With regular physical activity, you can stay fit and healthy, reduce the risk of developing serious health conditions and help maintain mobility, balance and coordination. Still, because you’re at a higher risk of injury, it’s a good idea to consult a physiotherapist regarding your workout plan. The team at BodyViva can help you establish a workout system that not only will you love, but can improve your overall health and limit the risk of injury. 

Investing in physical fitness is always a great idea. Whether you’re just starting out or already have an exercise routine, adding any of these 10 fun and easy exercises to your routine is a great way to stay healthy and fit while taking minimal effort.

By incorporating these exercises into your daily or weekly routine, you can start to experience the health benefits of regular physical activity and improve your physical fitness. This will consequently help you to achieve and maintain a healthy weight and improve your overall health and well-being.

So don’t wait, start today and enjoy the new healthier you!