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Top 5 Exercises for 50 and Older

As we age, the type of fitness routines our bodies can endure also change. If you’re 50 and older, it’s time to do exercises that will keep you from injury.

Whether you used to be a runner or an avid weightlifter, your joints may not be able to withstand the pounding or heavy lifting as you age.

Maintaining strength, flexibility, and cardio capability are the key components of a healthy lifestyle in addition to a healthy diet. If you’re 50 and older, it’s time to do exercises that will keep you healthy and prevent injury.


Swimming is the perfect exercise for people who are 50 and older for a number of reasons. Because you’re in the water, the negative effect of gravity on your bones and muscles is reduced.

According to researchers at the University of Texas, swimming is especially beneficial for people who suffer from osteoarthritis. It also reduces arterial stiffness, which can be a major contributor to heart attacks.

Water also provides a coolness and buoyancy which can make it an easier environment for a workout for people who are sensitive to weight-bearing exercises.


Yoga has a number of benefits including improving flexibility and balance. Many forms of yoga are very gentle and focus on stretching and breathing exercises that can impact help you to touch your toes or stand on one foot.

Yoga can also improve strength. While yoga can be very gentle, it is still weight-bearing which allows you to develop both upper and lower body strength through a series of poses.

Beyond strength, flexibility, and balance, yoga has also shown to improve posture, prevent joint breakdown, and lower blood sugar and blood pressure.

Body Weight Training

One out of three older adults experiences muscle loss. Muscle loss increases for people that are 50 and older. While you may not be able to bench press or squat the same weight you used to, body weight training is still a great exercise to maintain physical health.

You can start small with chair squats, wall pushups, or even climbing stairs. Over time, you can build up your intensity if needed, but even air squats and wall pushups will do a great job of keeping you in shape.


Walking is the easiest exercise you can find. Not a lot of equipment required beyond some good shoes and socks.

Recent research indicated that people that walk 10,000 steps per day or more were 46% less likely to die in the next 10 years compared to people that were more sedentary.

While 10,000 steps may be too much for someone older or with a chronic condition, getting walking in on a daily basis for 20 minutes or more will be very beneficial.

Zumba or Dance Classes

Zumba and other exercise dance classes are a wonderful way to get a cardio workout, build flexibility, improve balance and to have a great time!

Not only does dance improve your body physically, there are several mental health benefits as well. Dance has been shown to positively impact patients with depression.

Another study has shown that dance can reduce your risk of developing dementia.

Health Services for People 50 and Older

If you’re looking for a new health provider in Palm Beach County, we’d love to help! Contact us to schedule an appointment at one of our 34 locations across the county.


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