Staying on top of your health at any age is critical, but after your 50s, you need to take extra care so that you can continue to enjoy the everyday activities you love. After 50, and especially after 60, problems with lowered muscle mass, osteoporosis, heart disease, and a slowing metabolism can wreak havoc on the body. While a healthy diet is essential to your health, it is equally important for you to be and stay active, and an exercise plan can help.
What to Focus On
While engaging in any form of activity can be beneficial to your health, there are certain areas to focus on as you get older that can target the more problematic ones. When creating your activity or exercise plan, make sure to:
Strengthen Muscle
Strength training is extremely important because muscle mass can be lost as you age, and having lean muscle can help you burn fat more easily. This doesn’t mean you need to lift so much weight that your muscles are bulging or deprive yourself of any fat deposits; it simply means incorporating muscle toning activities into your exercise plan. 10 to 15 minutes a day can make a huge difference. You can:
- Lift weights.
- Use elastic bands.
- Utilize your body weight by doing squats or lunges.
Each of your major muscle groups should get a turn throughout the week, including your chest, shoulders, arms, abs, hips, and legs.
Get Your Heart Pumping

Another crucial component of being active is getting your heartbeat and breathing up. Aerobic exercise not only helps with weight loss but also keeps your heart and lungs healthy. You can incorporate aerobic activity into your exercise plan by adding physical hobbies such as Zumba, dancing, or tennis. You can also try an activity that might be a little easier on your joints, such as:
- Walking
- Water aerobics
- Swimming
- Elliptical
- Cycling
Your goal should be to engage in 30 minutes of aerobic activity daily, five days a week. You can also break the thirty minutes up into 10-minute sessions as long as you get your heart rate and breathing elevated. You can also incorporate aerobic activity into your daily routine by taking the stairs to an appointment or walking your dog.
Keep Limber
Flexibility is vital for healthier muscles, improved balance, and reduced joint pain. You should always make sure to stretch before and after your workout, as well as perform exercises that involve stretching. Activities that can help you strengthen and keep flexible are:
- Pilates
- Yoga
- Arm and leg stretches
You should start with stretching exercises two days a week and gradually build up to having some form of stretching activity every day.
21 Tips for Getting and Staying Active

Getting started and sticking to an exercise plan or routine can be the most challenging part of the process. Below are some techniques to help you take the first step and stay motivated when you want to quit.
- Prevent injuries by knowing your limits, using proper techniques, and allowing your body proper rest.
- Keep from becoming bored by switching it up and trying something new occasionally, so it feels like an adventure instead of a chore.
- Always warm up and cool down to lessen stress on the body and reduce the risk of falls or injuries.
- Consider joining a group to engage with others and create a more social atmosphere.
- Go in knowing it is a lifelong commitment to giving you a better life.
- Choose exercises that make you feel better, not ones that hurt you.
- Don’t stop activity when you become ill. Instead, modify some simple routines that you can comfortably do.
- If you have trouble sticking to an exercise plan, reconsider your approach; don’t give up.
- Focus on maintaining good posture while exercising to reduce the risk of back injury.
- Know when to take it easy and always make sure that you treat injuries seriously.
- Keep your routine varied to prevent boredom.
- Always stay fully hydrated by drinking water during your workout and throughout the day, especially in warmer weather.
- Consider incorporating functional fitness into all your daily activities. Schedule physical tasks, such as cleaning your home or mowing the lawn, throughout the week so you can incorporate them into your workout routine.
- Ensure you have the proper gear to work out, including comfortable shoes that provide the support your feet need.
- Get outside when you can to get an extra boost of vitamin D, which helps stave off fatigue and supports better muscle health.
- Ensure you get enough sleep each night so that your body can complete its restoration process and repair your muscles throughout the day.
- Get active with your grandchildren by taking them to the park or kicking a ball around outside. You will get your quality time, fresh air, and aerobic activity all at once.
- Know that your recovery process might be longer than when you were younger. Having the appropriate time to recover from your workouts is necessary to reduce your risk of significant injury.
- Let your body give you cues. Your body will let you know when it has hit its limit or needs a little longer to rest and recover. Don’t ignore these signs and let them develop into larger problems.
- Don’t completely ditch your morning coffee. While water is the best thing to keep you hydrated throughout the day, coffee can not only give you a little energy boost, but it’s packed with antioxidants that can benefit your health.
- Make sure your exercise plan continues to progress. Since you may need to start slowly when embarking on a new routine or exercise plan, it is essential to progress as much as possible, such as adding more weight or increasing the duration of your aerobic activity, to avoid hitting a plateau.
Don’t Forget Your Mind and Spirit.

While physical activity is crucial to health, exercising your brain is equally important. Keep your mind sharp and engaged by participating in puzzles, games, brainteasers, or other mentally stimulating activities. Additionally, part of being healthy involves having a healthy spirit. You can work on both the physical and spiritual aspects by incorporating relaxation and stretching techniques after exercise, or by adding yoga to your routine.
While staying active after 50 may look and feel a little different, it is worth pursuing. Having a healthy and longer life, where you can continue to enjoy all the activities you enjoy now, is a goal we all want. Always remember, the most vital piece of advice when staying active is never to give up. The benefits are well worth the work.
Don’t Give Up!
If you’re still struggling to lose weight even after adding more time to your daily and weekly workouts, you might want to consider giving your diet an overhaul. If you’ve considered intermittent fasting but are intimidated by the idea, take a look at Prime Women’s PLATE program, which offers a specially designed program to help women over 50 jump-start their weight loss. Now available in an app on Apple or Android with reminders to keep you on track.
If you’re worried about being hungry while intermittent fasting, try our program for 5-day ProLon fasting with food, or you can use FastBar to avoid temptation and help you find success (as a bonus, you can use code PRIME for either product to save money when making a purchase).


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