How to Stay in Shape After 50

· December 8, 2017
Once you get a certain age, it can be harder to stay in shape, but it's all a matter of attitude and finding an activity that fulfills you and gets you moving.

Both men and women should maintain healthy habits their whole life if they want to stay in shape after 50, 60, 70 or even 80.

However, after 50 and after menopause or andropause, it’s essential to stay in shape in order to prevent common health problems that show up at this stage of life.

Below, we’ll give you some tips on how to improve your health if you’re over 50.

Being 50 doesn’t mean you’re old!

In the past, a person who had already built a family and was close to retirement was considered “old.”

Luckily, things have changed. Today, your 50’s are the best time to start new routines and change certain habits.

Medical knowledge has come a long way, as well. Some time ago it was believed that it was risky for women to exercise after menopause. Now, we know how good physical activity is for every age.

Physical activity in this part of life can work to counteract the wear and tear of time.

We recommend choosing exercise that you like and doing it with people around the same age.

This way, you’re not just working your body ,but also your mind. In addition, we recommend doing fun activities in the fresh air and trying a class or workshop to keep your mind in shape and strengthen your memory and comprehension.

“Take a look at this article: 6 Natural Ways to Help Preserve Your Memory”

How to stay in shape after 50

Whether you’ve been exercising your whole life or if you’ve never stepped foot in a gym, getting into an exercise routine is very important.

Keeping in shape after 50 isn’t mission impossible. Before you begin, consider the following tips:

1. Decide what your goals are

Stay in Shape After 50

Why is it that you want to exercise? Maybe you want to lose weight. Perhaps you want to improve your balance or strengthen certain parts of your body. Or you might just want to be healthy.

It also could be that you want to clear your mind a bit, de-stress, or meet new people. Keeping your goal clear will keep you focused on days you don’t want to leave the house.

2. Find the right activity

This means finding one that fits with your age, physical build, abilities, and experience. It may be hard, but you can do it.

Try them all until you find the right one. You’ll realize you’ve found it when you don’t miss a class.

3. Put it in your schedule

Put exercise in your schedule

Next, decide how much time you will set aside every day or week for exercise. Combine your errands with physical activity and you won’t have to give anything up.

Get your calendar or schedule organized if you have a lot of other obligations.

4. Think of exercise as enjoyment

Staying in shape is a long-term thing. If you miss a day or two, it’s not the end of the world.

Don’t beat yourself up if one day you don’t feel like it, you’re sick, or it’s raining and you don’t want to leave the house. Take that time and spend it with your family, take a nap, or watch a movie.

5. Change your diet

Change your diet

Don’t forget that a woman’s metabolism slows down after menopause. Thus, if you eat like you used to, you will gain weight.

See a nutritionist to come up with a diet that fits your age and needs. In addition, add more fruit, vegetables, legumes, and whole grains to your daily diet.

Exercises for staying in shape after 50

Next, we recommend starting out slow and easy, especially if you don’t exercise much (or never have).

These exercises can be excellent if you’re over 50:

1. Walking

  • It’s the fundamental exercise and advisable at any age. The best thing is that you can do it anytime, anywhere.
  • It’s better to do it outside, but you can always use the track at the gym or the treadmill when’s cold or rainy out.
  • You can take advantage of the time to go for a walk with your family or pet, too.
  • Overall, an hour a day is the recommended amount. Wear comfortable shoes and go at your own pace.

2. Dancing


Life without music isn’t life. Plus, dancing is so good for your health.

Staying in shape after 50 can be the most fun thing in the world if you do it to music. Plus, you don’t even have to go out… dance in your living room!

It’s an excellent way to improve your coordination while also upping your self-esteem and oxygenating your blood.

“Want to learn more? 5 Fantastic Benefits of Dancing”

3. Doing yoga

This ancient practice is very good at helping keep you in shape after 50.

Just to mention a few, it:

  • Tones your muscles
  • Makes you more flexible
  • Improves your balance
  • Feels like emotional therapy

You can do it as fast or slow as you want while also connecting with your inner self.

4. Swimming


Swimming is another activity you can do after menopause and andropause, as it keeps you in shape without stressing your body unnecessarily.

You’ll be exercising without even realizing it due to the effect of the water.

If you don’t know how to swim, now is a great time to take some classes. Plus, you can also enjoy activities done in the shallow end of the pool (like water aerobics).

Since many pools are indoors, they’re available in the winter too.