As a personal trainer and strength coach who specialises in working with women over 50, I know how important regular exercise is. I also know that it’s easier said than done!
I enjoy exercise, but like most people, it’s hard to find the time. I hear people say, ‘make yourself the priority’ and yes, we absolutely should make time for our own wellbeing, but I’ll be honest, with work, 3 teenagers, ageing parents that need care and running my own fitness business in the evenings, when I do get time to myself I prefer to sit on the sofa!
I don’t think I’m alone in that either, and it’s even harder if you know you ‘should’ do something but you really don’t enjoy fitness.
Fortunately, I am quite good at motivating myself and others, and I’ve successfully coached hundreds of women to become fitter, healthier and stronger over the years. The most important point I can share with you is this: Don’t overcomplicate it!
Whether your goal is to feel stronger, manage your weight, or simply move without stiffness, the right exercises can make all the difference, and not spending hours doing it is the key to success.
Exercise for over 50s should be time efficient, effective, and enjoyable. We all have different tastes and lifestyles, so I’ve shared my top tips for getting started (or to re-start) your fitness journey, and I hope some of them work for you!
What is the best exercise for over 50s?
As I’ve said, the best exercise for over 50s is one that you enjoy and will stick with. However, variety is key for keeping yourself in good health. A balanced routine includes:
Cardio: Activities like walking, swimming, or cycling boost heart health and endurance. Don’t fall into the trap of thinking you need to do loads of cardio to lose weight – there are many other contributing factors to that, and we’ll explore those in a moment.
Strength training: Lifting weights or using resistance bands strengthens muscles and bones and is crucial for anyone over 50, but especially women. Our oestrogen levels decline during menopause, reducing our bone density. It’s vital we do some form of resistance training to combat this.
Flexibility and balance work: Yoga, Pilates, or mobility exercises can improve mobility and combined with strength training, reduce the risk of falls. Keeping joints flexible through exercise promotes mobility in old age and increases longevity. For beginners, aim for 10–15 minutes per activity, gradually building up to longer sessions.
For beginners, aim for 10–15 minutes per activity, gradually building up to longer sessions.
The importance of strength training
Strength training isn’t just for bodybuilders. As we age, we naturally lose muscle mass, which can lead to weakness, balance issues, and a slower metabolism. By adding strength exercises into your routine, you can stop this in its tracks. Honestly, the single best part of my job is seeing women quite literally reverse the ageing process through weight training!
In fact, it’s so important that the NHS has specifically mentioned it in their exercise guidelines, saying we should aim for a minimum of two sessions a week – and trust me when I say that even two sessions a week will make a noticeable difference.
If you’re looking for ideas on how to get started, take a look at my article all about weight training for women over 50, or learn how to use dumbbells.
If mobility is an issue, you can also try chair exercises.
A walk a day blows the cobwebs away
Walking is one of the easiest and most beneficial exercises. It’s gentle on the joints, doesn’t require special equipment, and can be done almost anywhere. I love it!
Walking outdoors also benefits mental wellbeing - the daylight boosts serotonin (the happy hormone) which also helps us to sleep better. You're away from a screen, seeing people, and interacting with hew world around you. Try to get outside once a day, even if it's only for 5 minutes.
Start with 10–20 minutes at a comfortable pace, gradually increasing to 30 minutes or more. Walking with a friend or listening to a podcast can make it even more enjoyable. Bonus points if you have a lovely dog to share walks with as well!
One of the great things about walking for exercise is there’s no limits. If a gentle stroll is good for you, do that. But you can also progress it to longer hikes, vary the terrain, add in some hills… the list is endless. There’s countless charity walks to sign up for if you want a challenge to keep you on track, and you could even try Nordic walking, where you use poles to work the upper body too.
What is the best exercise for belly fat over 50?
First things first: You can’t spot-reduce fat from specific areas at but combining regular exercise with healthy eating is the key to looking better overall and yes, reducing belly fat is part of that. Strength training is particularly effective as it builds muscle, which burns more calories at rest. It’ll also make you look more toned.
Include these core-focused exercises in your routine:
1 - Plank: Strengthen your entire midsection.
2- Bird dogs: Improve core stability and coordination.
3- Standing crunches: Tone the sides of your waist.
Remember, reducing belly fat is more about consistency and overall lifestyle than spot-targeting.
What is the best exercise over 50 to lose weight?
For weight loss, you need to combine strength training, cardio, and a balanced diet. Can you still lose weight by only one or two of these things? Yes, you can, but it will be significantly harder, and being entirely honest with you, it’s pointless doing anything if you don’t get your eating habits in check.
Dieting – I hesitate to talk about ‘diets,’ but I simply mean what you eat, not following a rigid diet plan sold from major companies. It really is about balance and portion sizes.
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Prioritise vegetables, fruits, and protein – especially if you’re a woman over 45. We need that protein to fill us up and for out body to use it to build muscle.
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Include whole grains like rice, oats or quinoa as carb sources, or starchy veg such as potatoes. Avoid processed foods like ready meals, white bread, and so on.
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Eat a range of healthy fats like nuts, seeds and olive oil but watch serving sizes as they can be high in calories.
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Enjoy a range of foods, and don’t feel guilty for the odd glass of wine or slice of cake!
Exercise – High-intensity interval training (HIIT) can be effective, but gentler approaches like brisk walking or swimming are just as valuable if done consistently. So don’t beat yourself up if you can’t go at the pace you used to. Your body is still working, you’re still going to see some weight loss.
A sample week of exercise could look like this:
Monday: 30-minute brisk walk + bodyweight exercises at home (15 minutes).
Wednesday: Strength training session (30 minutes).
Friday: Low-impact cardio like swimming (40 minutes).
Sunday: Resistance band exercises (10 minutes) and yoga or stretching (30 minutes)
Let’s get going!
Embracing exercise in your 50s and beyond is one of the best things you can do for your health and wellbeing. Whether you're building strength, enjoying a daily walk, or working towards a specific goal, every movement matters. Remember, it’s not about perfection but consistency. Start with small, achievable steps and celebrate your progress along the way.
I’ve seen firsthand how transformative regular exercise can be—not just for your body but for your confidence and quality of life. So, lace up your trainers, grab those dumbbells, and take that first step toward a stronger, healthier you.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.