The Best Exercises For Those Over 50
Yes, life goes so fast, but it doesn’t have to be a bad thing. Just think that at one point in your life you were in your 20’s and you probably know nothing about life. Luckily, you are older now, and you know better.
If you are over 50 or approaching your 50th birthday, you have probably noticed that you have to work harder to stay active. But, it doesn’t mean that you won’t be able to stay active in your 50s. It simply means that you need to pick up a gym habit. Check our top 20 exercises for those over 50.
1. The Mighty Plank
Nothing beats plank when it comes to great psychics. Plank is one of the most popular exercises for those over 50 and counting. It’s one exercise that activates hips, legs, arms, core, glutes, and back.
Plank is great both for women and men. The great thing about this exercise is that you can do it anytime you want. You don’t need special equipment. You just need a clean base and you are ready to go.
2. Yoga For Your Health
If you are familiar with yoga you know how much developing a regular yoga practice can help you with overall health. Even if you only heard of yoga, you will love its benefits.
Yoga is extremely beneficial to women and man over 50. Regular yoga will improve your balance and protect your joints. Moreover, yoga will help your mind as well, so you can expect better memory and overall improvement of cognitive skills.
3. Walk Regularly
It may sound simple, but in reality, a regular walk is all about commitment, discipline, and going distance. The great thing about walking, unless you are hitting the mountains, is that the risk of injury is extremely low.
Walking can improve your cardiovascular health and even improve your mood. After all, nothing beats being outside and being connected with nature. In addition, a regular walk will keep your weight under control.
4. Walk The Distance
If you love walking you know that distance matter. If you are about to start your walking adventure you should bear in mind that distance and frequency do matter.
Our bodies are designed to be active and to run and walk, even when we are over 50. Set a goal of 15,000 steps a day. You won’t always hit it, but you should thrive for excellence anyway, right?
5. The Core
Core strength is one of the first things to go as we age. A weak core can lead to a number of different health issues. Some of those issues may be rather severe.
It’s important to protect your core for as long as possible. Make sure that you have every day at least one exercise that will straighten your core. Don’t neglect it.
6. Strength Training
Strength training is one of the most important training sessions when it comes to any fitness routine. This fact won’t change once you turn 50.
Strength training will keep your heart, memory, and muscles strong. However, make sure that you plan your strength training together with your coach.
Stretching is a great way to build joint flexibility together with a low risk of injury. In addition, stretching is a great way to lower the strain.
You can stretch before your favorite exercise, or you can use it as a pre-workout before your standard training. Also, you can choose a sport which is based on stretching, like yoga.
8. Aerobic Activity
Aerobic is not reserved only for people in their 20s and 30s. You can join your local aerobic fitness and start grooving today.
Make sure that you attend at least three or even four 20-minute sessions of aerobic exercise each week. Make sure that you choose fitness that has programs specially designed for 50+ people.
9. Basic Squat
This is an exercise for each generation. The first and usually the most obvious benefit of squats is building your leg muscles. Moreover, it will strengthen your joints and posture.
Basic squat improves muscle mass and body-wide muscle building. Moreover, squats are a great exercise for the whole body.
Pilates is a great way to strengthen your core and balance your body. Moreover, adding Pilates moves into your everyday life you will be able to engage a number of different muscles.
Furthermore, pilates is also a mind-body workout that targets core muscles with every exercise. Practicing just one pilates exercise can boost your strength and energy.
11. Bicep Hammer Curls
This is a great exercise, both for the gym or in-house. You will see the biggest difference when moving things around or carrying.
This is a lower-density exercise that will primarily activate your upper body. Furthermore, you can change the weight of dumbbells from 1 up to 5 kg.
If you want healthy and 100% natural exercise, that’s enjoyable at the same time, swimming should be at the top of your list. Furthermore, swimming is endorsed by doctors, as well.
You can go swimming for 2-3 times per week, for as long as you feel comfortable. For some, it can be 30 minutes while for others it can be for hours.
13. Water Aerobics
In addition to swimming as one of the most beneficial exercises for your body, water aerobics seems like logical next suggestion. This activity comes with a low risk of injury.
This is also a group activity, so you can expect to make a friend or two along the way. In addition, you may expect better health and extremely low blood pressure.
Push-ups are considered to be a significant exercise that you can do whenever, regardless of your age. Push-ups can be done with or without weights.
Push-ups will strengthen your arms, chest, and lower part of the body. You can start with baby steps. Kick off by starting with one set of 12-15 reps.
15. Just Dance
Dance has been proven to be extraordinary for your physical enthusiasm and agility. This is a great exercise for those who want to be in shape while in a massive group. Friends everywhere.
Dancing is a relaxing and enjoyable way to stay in shape. Each class comes with easy stretch exercises and dancing parts that will help you maintain balance, coordination, and strength.
16. Heavy Gardening
Growing and maintaining something is not easy. Therefore, heavy gardening is listed as an exercise. After all, you are spending a lot of time outdoors and moving.
Dealing with heavy gardening will help you build motivation, build self-esteem because you are creating something. Moreover, you will feel better mentally and physically. There is a lot of work in gardening.
17. Bench Squats
If you prefer the solitude of your home, you can have home-based in-house bench squat training. You just need a chair to pull out this exercise. Simple, right?
Stand in front of a chair with your feet shoulder-width apart. Always look directly and bend your knees and lower your backside into the bench. Before you stand again, sit. Do 8-12 reps.
18. Tai Chi
It’s never too late to try something new. Tai Chi is a gentle martial art which is more than suitable to be your next fitness adventure. Great news! Tai Chi is safe even if you have chronic conditions.
Tai Chi offers the benefits of endurance training, muscle strengthening, and flexibility. Overall, Tai Chi can improve your health.
19. Romanian Deadlift
This is considered to be one of the most beneficial exercises for people over 50. This exercise is a good all-rounder, as you need to be at balance and control to perform a proper hip hinge.
Romanian Deadlift is great for strong posture, strong back and keeping mind sharped and in balance. You will get much more than you hopped so with this exercise.
20. Tibetan Exercise
The Five Tibetan Rites is a unique system of exercises approximately 2,500 years old. People are constantly pointing out the benefits of this exercise group. Why don’t give it a go?
Daily practice of the Tibetans will increase your energy and feelings of calmness and mental clarity. Moreover, you will feel like you found the fountain of youth.