Fitness Ideas for Women over 50

Last Updated: 12.04.24


A stressful job, irregular eating hours, giving birth, genetics, and daily struggles represent the main factors that can determine the way a woman looks. Combined with the lack of free time to exercise and live a healthy lifestyle, this leads to overweight, obesity, and low self-esteem issues.

Staying fit gets even harder after women reach menopause as most of them suffer from hormonal imbalances and will find it difficult to cope with new challenges. According to the National Center for Health Statistics, around 40% of the total American popular suffered from obesity, which roughly translates to 70 million adults.

About 90 million Americans suffer from overweight problems, out of which approximately 54% are women. Statistics show that women are 10% more prone to develop weight problems than men, especially after the age of 40. The prevalence of obesity is around 43% in middle-aged adults, from 40 to 59 years old, and 41% among adults over 60 years old.

More and more people are alarmed by these statistics and decide to drastically change their lifestyles and eating habits, pleading for healthier foods and more exercise. If you too want to lose weight but you’re afraid age is not your closest friend, here are some fitness ideas and tips that are guaranteed to help you stay in shape.

A protected hour

More and more women realize the power of the “protected hour” in the morning. Whether you give yourself a full hour or just 15 minutes, make sure to stay away from electronics, your husband, children, emails, and duties.

Charge the phone outside the bedroom and choose a regular alarm clock to wake you up in the morning. Don’t look at your phone or interact with anyone and use this personal time to focus on the things that need to be done that day. Set small goals and deadlines to make sure you check everything off your list by sunset. Use the last 10 minutes of your free time to meditate or stretch mildly to boost your energy level and get ready for the day.

Choosing this simple yet effective trick will help you look forward to the new day and have enough time to do everything you set your mind to. Meditation will help clear your head, fight anxiety, and even depression. On the other hand, stretching will help you maintain your flexibility and will keep you away from back pains.


A morning walk

After you’ve stretched and restored your energy levels, it would be great to go for a quick morning walk. Whether you do it alone, take your partner with you or decide to walk your dog as well, this morning ritual is beneficial for your mind and body.

Half an hour a day of walking or jogging releases endorphins, fights anxiety, clears your mind and keeps you active at the same time. It can also improve your blood circulation and provide enough oxygen for your brain and blood, which will help you focus better on your tasks and complete them.

It may not be enough to get you to participate in the next triathlon, but walking will decrease tension, elevate self-esteem, and build up your muscles. It is the perfect cardio exercise and will also help you keep up with the latest news and gossips if you take a friend to accompany you.

To avoid a complete lack of motivation in the morning, make sure to have your outfit prepared. Pick up some comfortable clothes and a good pair of shoes for ankle support to prevent blisters, calluses, and release unnecessary tension in your knees, ankles, and back.

Aerobic exercises

Walking isn’t the only form of aerobics that will keep you fit even after the age of 50. On the contrary, there are plenty of outdoor and indoor activities you can pick up to build your strength, tone your muscles, and get rid of a few pounds. Jogging, swimming, and dancing are not only fun but can also help you burn lots of calories!

These mild activities are great for your cardiovascular system and your weight. Try working out for 20 minutes or more 3-4 times a week. If you want to pick up swimming, doing it for around half an hour twice a week should be enough.

Unlike jogging, swimming will also work the muscles on the upper part of your body, especially arms, neck, and shoulders. In addition, it will help you get rid of annoying back pains and will work your abdomen.

Jogging is another great activity for your heart, brain, and body. However, make sure you jog at a pace that also allows you to carry on a conversation to avoid too much effort.



Why stick to just five minutes a day of stretching when you can turn this into a daily fun activity? Pilates and Yoga are the most popular forms of stretching that will benefit all your muscle groups and help you tone your body.

A new yoga outfit combined with an exercising mat could prove thoughtful grandma gifts you can pick up yourself or ask one of your kids to buy them for you for the holidays. After all, who could say no to a shopping session?


Get enough sleep

Contrary to public opinion, older people who only need 4-5 hours of sleep per night are a myth. Even after hitting a certain age, people still require a good night’s sleep of at least seven hours. However, getting to bed earlier will help you feel more rested in the morning and could influence the hour you wake up at.

So why not sleep like a baby in your own bed? Order a brand new and firm mattress for the elderly that will support your spine and neck and will help you release tension. This way you will wake up full of energy and ready to spend some of it by exercising, meditating or jogging.



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