Exercising in your 50s for a happier healthier later life
As we age, natural changes occur in the body. Muscle mass begins to decline at a rate of about 1% yearly after 40, bone density decreases, increasing the risk of osteoporosis, and joints may become stiff.
These changes can be mitigated—and even reversed—with regular physical activity.
Best Types of Exercise in Your 50s
Not all workouts are created equal, especially as you age. Here are the most beneficial forms of exercise for those in their 50s:
Strength Training: Resistance exercises, such as lifting weights or using resistance bands, are critical for preserving muscle mass and improving bone density. Cardiovascular Exercise: Activities like brisk walking, swimming, or cycling improve heart health and endurance. Flexibility and Mobility: Yoga or stretching exercises can enhance flexibility, reduce stiffness, and improve balance—essential for staying mobile. Balance Exercises: Simple practices like standing on one leg or Tai Chi can reduce the risk of falls.
Adapting Your Routine
If you've been exercising for years recovery may start to take longer, or high-impact activities may feel harder on joints. Listening to your body and modifying workouts is essential. Starting slow and gradually building is key to avoiding injury.
Dr Hussain Al-Zubaidi (Image: Age UK)
Consider consulting a professional to help design a tailored program.
Staying Motivated
Staying active in your 50s is as much about mindset as it is about movement. Practical tips include:
Setting Realistic Goals: Focus on small, achievable milestones, like walking a certain number of steps daily.
Make It Social: Join a fitness class or find a workout buddy to keep things fun.
Track Your Progress: Use a journal or app to monitor achievements and activity levels.
Choose activities you genuinely enjoy.
Consult Your Doctor
Before starting a new exercise program, especially if you have any long-term illnesses, consult your healthcare provider.
A Healthier Future
Exercising in your 50s is one of the best investments you can make for your future health and happiness. It's never too late to start.
Age UK's leaflet has more information on how to get started to download please visit www.ageuk.org.uk/actnow
Find Affordable Sportswear at Age UK Charity Shops
Staying active after 50 is essential for maintaining health and vitality in later life, and finding the right activewear can make it more enjoyable.
Age UK charity shops offer a budget-friendly, sustainable way to build your workout wardrobe, while supporting a good cause.
The shops often carry a variety of second-hand activewear, fitness dvds or sport accessories, including leggings, tracksuit bottoms, T-shirts, and trainers.
Look for comfortable, moisture-wicking fabrics that allow movement. Try on items to ensure the fit suits your needs, especially for flexibility-intensive activities like yoga or Pilates.
Beyond affordability, shopping at Age UK supports their vital work with older adults. You can also donate unused items, creating more space in your wardrobe.
Once you've found the right clothes and activity, start incorporating more movement into your routine. Low-impact activities such as walking, swimming, or stretching are excellent for building strength and flexibility without straining joints.
Group classes or community activities can add a social element, enhancing both physical and mental well-being.
Age UK has 276 shops, across England and Wales. Not only will you be saving money, but you'll also be supporting older people too.
Find your nearest Age UK shop here: www.ageuk.org.uk/shops or visit Age UK's eBay page www.ebay.co.uk/ageuk
Age UK Encourages Healthy Habits for Later Life
New Age UK research shows '49% of people aged 50-65 (6.9 million) in the UK say they are motivated to exercise to improve or maintain their mental health'.
Age UK's Tom Gentry emphasises: 'While there's no single magic formula for staying mentally and physically healthier in later life, a combination of regular physical activity, a balanced diet, and staying social are key.
"Even small amounts of physical activity can reduce the risk of heart disease, strokes, certain cancers, and cognitive decline.'
'Whether you're 50 or 85, it's never too late to start. Gradual steps can make a lasting impact on your future health and well-being.'
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