Beginner Guide to Starting a Fitness Routine in Your 50s & Beyond

Entering your 50s is meaningful — it marks a significant stage in life that should be celebrated and acknowledged! And although we often associate growing older with a decline in health, you should know that it certainly does not need to be this way. However, if you’re not already prioritizing health and fitness, it’s time to start. Getting started with a fitness routine is proven to enhance both your physical and mental health, and it’s crucial for longevity. So, we’re breaking down all you need to know about starting a fitness routine in your 50s and beyond, including practical tips and research-backed exercises that will help you enhance your overall health and vitality for years to come.

The Importance of Prioritizing Fitness Later in Life

You’re probably well aware that staying active is important for your health. Maybe you’ve heard it from your primary care physician, your kids, your spouse, or even TV and social media ads. But why is it so important?

Well, as we age, we experience physiological changes such as muscle loss, decreased bone density, reduced flexibility, and changes in metabolism. These changes are a natural part of life; they’re inevitable, and often out of our control. However, the rate at which we age and the extent to which it impacts our health and vitality is something we can very much control. So how do we influence these factors (for better or worse)? Through our lifestyle choices, which brings us to the importance of exercise.

According to research, regular physical activity comes with significant benefits for older adults, including:

Improved cardiovascular health, including better blood pressure and cholesterol levels, and reduced risk of heart disease and stroke
Enhanced bone density and reduced risk of osteoporosis and fractures
Improved mood and energy
Reduced symptoms of depression, anxiety, and stress
Increased longevity
Reduced risk of falls and fall-related accidents
Improved happiness and sense of purpose

With so many benefits, you may be more motivated to move and get started! Ahead, we’re sharing how with practical tips and tricks.

Practical Tips For Starting a Fitness Routine in Your 50s & Beyond

#1 Focus on Balance and Flexibility Exercises

Exercises such as yoga, tai chi, and pilates help to improve balance, flexibility, and coordination, which are essential for preventing falls and maintaining mobility. Aside from supporting your ability to perform everyday tasks (such as carrying heavy groceries, or walking up and down the stairs), these exercises are often ideal for reducing stress and promoting relaxation, thereby benefiting your mental health, too!

#2 Incorporate Weight Bearing Exercises

Whether it’s bodyweight exercises or incorporating light dumbbells or resistance bands, weight-bearing exercises play a crucial role in maintaining bone density and muscle strength, particularly for older adults. Shown to reduce the risk of osteoporosis and sarcopenia, including a variety of strength and weight-bearing exercises such as squats, lunges, push-ups, and planks can go a long way in supporting longevity! Plus, they can be performed anywhere with no equipment required, making it easy to get started.

#3 Don’t Forget About Nutrition

You may have heard the saying that abs are made in the kitchen, but this saying is really meant to stress the significance of nutrition in achieving fitness goals — far beyond aesthetics! Proper nutrition helps support all aspects of our physiology, providing the essential nutrients needed to repair, rebuild, and support overall health and longevity. This includes adequate protein intake to support muscle growth, calcium, and vitamin D-rich foods to maintain bone health and prevent osteoporosis, and colorful fruits and veggies to provide our body with an abundance of antioxidants and phytochemicals that reduce inflammation and the risk of injury and illness.

#4 Go Slow and Steady

By this, we mean gradually ease into a routine that feels right for you, and stay consistent with it! For example, begin with low-impact activities such as walking and stretching several times per week. Then, once this becomes a regular part of your routine, gradually increase the frequency of your weekly regime or incorporate more challenging exercises as your fitness level improves!

#5 Listen to Your Body

Last but not least, listen to your body. Do certain workouts help improve mobility in the days to come? Do you feel more energized after a morning workout, versus an evening routine? All of these seemingly simple signs are important. Even more important, if something feels painful or uncomfortable, adjust your routine accordingly. It’s normal to experience some muscle soreness, but if you’re experiencing persistent pain or discomfort, your body is trying to tell you something.

Research-Backed Exercises for Older Adults

Walking

The benefits of walking on overall health — at any age — are beyond impressive. It can help improve heart health and reduce the risk of cardiovascular disease, strengthen bones and muscles, lubricate the joints for reduced pain and stiffness, support digestion and metabolism, and even boost mood and mental health. Not to mention, research has shown that regular walking can help older adults maintain mobility, reduce the risk of chronic diseases such as diabetes and hypertension, and improve cognitive function and overall quality of life.

Aim for at least 30 minutes of brisk walking several days per week (if not more!) to improve fitness and support longevity. This could be a walking meditation, a FitOn walking workout, or a simple walk around the block with your partner or pup.

Strength Training

As mentioned above, incorporating resistance exercises such as bodyweight squats, lunges, push-ups, and light dumbbell exercises can help maintain muscle mass, improve bone density, and boost metabolism. However, the way in which you incorporate this into your routine is highly individual! You may find that incorporating heavier dumbbells into your routine helps you feel stronger and more resilient, while your friend or partner may prefer bodyweight exercises or using resistance bands. It’s important to find what works for you, and stay consistent!

Tai Chi

Shown to improve stability and reduce the risk of falls, Tai Chi is one of the best exercises to incorporate into your fitness routine. Thought of as a “moving meditation,” it can also help reduce the risk of cognitive decline and promote brain health!

Here are some FitOn Tai Chi exercises to try:

Yoga & Gentle Stretching

Yoga, stretching, and gentle mobility exercises can have a profound impact on not only physical health, but also mental well-being. Linked to better sleep and energy, reduced risk of injury, improved mobility and flexibility, and enhanced range of motion and joint health, there are so many reasons to include these low-impact exercises in your routine. Whether it’s winding down the day with yin yoga or gentle stretching, prioritizing mobility work pre or post-workout or after long periods seated, or simply moving your body throughout the day to stay active in mobile, there are so many ways to seamlessly get started.

The Takeaway

Starting a fitness routine in your 50s and beyond can feel daunting. However, this beginner guide is here to help break down barriers and ease your concerns! With so many research-backed benefits for improved physical health, mental well-being, and longevity, including fitness in your routine can go a long way in supporting your mind and body for years to come. Remember, it’s never too late to start, and every small step counts!