After age 50, you have a greater than one in three chance of developing metabolic syndrome, which includes obesity and high blood pressure. Both women and men experience age-related loss of lean tissue, resulting in a slower metabolism and increased body fat. The best weight-loss exercises for people over age 50 help you to maintain and build muscle to improve your metabolism and give you the strength required for healthy aging.
Walking provides a convenient way to lose weight when you're over age 50. Without any specialized equipment, you can burn calories and reduce stress by walking in your neighborhood or at a park. In hot or cold weather, walking in place, using a treadmill or walking at an indoor mall will help keep your exercise program on track. For weight loss, most people need at least 30 minutes of brisk walking most days of the week.
Using free weights at home provides a convenient way to build strength. Lifting weight when you're over 50 not only helps you burn more fat, it increases your ability to perform daily tasks, such as carrying groceries, climbing stairs and household chores. Lifting weights boosts your metabolism for up to several hours after a work out. Starting with light weights, strength training two to three days a week and stretching afterward will help you lose weight and avoid excessive soreness.
Practicing yoga is one of the best weight-loss exercises for people over age 50 because it strengthens your muscles and increases your flexibility. The increased body awareness from practicing yoga can help you eat more mindfully. Stretching and breathing deeply during yoga helps reduce stress hormones that contribute to belly fat -- a common problem for people over age 50. Yoga improves your posture for a more youthful appearance. Yoga helps to improve your balance, reducing your risk of falls.
Vigorous exercises such as dancing, basketball, interval training, circuit training, jogging or hiking helps you burn more calories during the time you spend exercising, strengthening your heart and muscles. Exercising at higher intensity is one of the most effective ways to lose weight after age 50, provided your doctor approves. Older people who engage in high intensity activities such as swimming laps or running decrease their heart attack risk.