Login or Register

50 and Older Workouts

Aug 5, 2011 | By Deirdre Denholm
50 and Older Workouts
Photo Credit Jupiterimages/Comstock/Getty Images

There are many workout options available if you are over age 50. Perhaps you would prefer a team sport, such as baseball or senior hockey. If you are more individualistic, try working out at home with a DVD or going for a walk or a jog. Consider physical limitations, your schedule, climate and whether you prefer morning or evening exercise. Don't be afraid to try something new. See your doctor regularly and make sure you have medical clearance to participate in any activity. Before exercise, warm up properly, then go at your own pace and have fun.

Aquatics

If you have arthritis and joint pain, do water exercise. Swimming or aqua aerobics will lead to fitness improvements and can help lower your cholesterol. Aquatics exercise is gentler for your joints than many land-based exercises. According to a study in "Medicine and Science in Sports and Exercise," your water workout will be more effective if it has structure. Include a 10- to 20-minute warmup with stretching, some resistance training and, for at least half of the class, endurance exercise. End with a cool-down.

Strength Training

Strength training is critically important because you lose muscle mass as you age. You can lose 30 percent or more of your strength beyond age 50, states the January 2007 "British Journal of Sports Medicine." According to this study, you need to train at least once per week to prevent loss of strength due to aging. One set of each exercise is enough, but you must tire out the muscles. An exercise set should include 10 to 15 repetitions.

Dance

Dancing is a good workout if you want to lose weight. According to MayoClinic.com, you can burn about 200 calories during one hour of ballroom dancing if you weigh 160 pounds. You will burn much more if the activity is very energetic. Consider the different styles you have to choose from, from country line and square dancing to Latin-inspired choreography. Tour a fitness club or call your local community center to find out about classes. Ask if you can try out the class first to see if it is right for you.

Hatha Yoga

Try hatha yoga for improving your balance. Hatha yoga is an ancient form of exercise that involves practicing certain asanas, or postures. You will also stretch and strengthen muscles, while paying attention to proper abdominal breathing. Yoga can help reduce stress and promote flexibility. As you age, balance training is important to avoid falls and to combat the fear of falling.

Pilates

Pilates, a form of exercise developed in the early 1900s by Joseph Pilates, will strengthen your abdominal muscles and lower back. Pilates focuses on the muscles in the region of the trunk, especially one area around your waist known as the "powerhouse." Pilates also improves strength and flexibility but it is done at a faster pace than yoga.

Martial Arts

Martial arts can improve strength, agility and coordination. More physically demanding martial arts include karate, tae kwon do, or kung fu. Look for a family-oriented facility that doesn't require sparring. An excellent martial art for seniors is tai chi, which is meditative and gently moves your joints.

Other Cardiovascular

To keep your heart strong, try cycling, jogging and other cardiovascular exercises. Most gyms offer indoor cycling classes. If you've ever dreamed of running a marathon, but you worry it will ruin your knees, there is good news. Dr. Neil J. Bosomworth writes in "Canadian Family Physician" that running will not increase your risk of knee or hip problems. Follow safety procedures and proper form in all sports.

References

Article reviewed by Alan Craig Last updated on: Aug 5, 2011

Must see: Photo Galleries

Member Comments