8 Ways to Get Started on YOUR After 50 Fitness Journey!
*Written with the help of AI
Getting in shape after 50 might seem daunting, but it’s never too late to take charge of your health and well-being. In fact, staying active as you age can have a transformative impact on your physical, mental, and emotional health. Whether you’re looking to lose weight, gain strength, or simply feel more energized, this guide will help you take the first steps toward a stronger, healthier you—at any age.
I have been active my whole life, and never worried about my weight. I was never thin, but I never wanted to be, so that’s okay. Once I hit menopause around age 48, all of that changed. I ballooned up to 200 pounds, and at 5 foot 4 inches, that is not a healthy weight for me. I was sluggish and had horrible brain fog. My husband has a ton of natural energy and I found myself not keeping up. I knew I had to do something because I felt horrible about how I looked and worse about how I felt.
I spent the next couple of years doing what I did in my 20’s and 30’s to lose weight, and nothing worked. I was working full time as a nail tech and trying to maintain working out six days a week. I cut my calories down to nearly nothing and still the weight wouldn’t budge! It wasn’t until I did two things that I really started to see a difference. One, I relaxed my expectations, both with food and exercise. Two, I added a weight loss supplement to my already complex supplement stack. I think these steps were both instrumental in my health journey. I have now gotten back to a weight that I feel comfortable with and can easily maintain with smart food choices and a healthy exercise schedule.
In this post, I will talk about 8 ways to transform your health:
Understanding your body’s changes
Start Slowly
Strength Training
Cardiovascular Exercise
Stretching
Nutrition
Rest
Mental Health
So, if you are looking to gain back your youthful energy and feel better in your clothes, or out of them, start here!
1. Understand Your Body’s Changes
As we age, our bodies naturally go through changes. You may notice that you’re not as quick or flexible as you once were, or that it’s harder to maintain muscle mass. This is all part of the aging process, but does not mean you can’t get fit at any age.
In fact, exercise is one of the best ways to counteract these effects. Regular physical activity helps maintain muscle strength, bone health, and even improves your balance and coordination. The key is to listen to your body and rest when you need to. There’s no need to start a fitness routine that you can’t stick to.
2. Start Slowly and Build Gradually
If you’re new to fitness or returning after a break, whether short or long, it’s essential to start slow. The goal is to ease into a routine that you can sustain, not to push yourself to extremes.
Begin with activities that feel comfortable and enjoyable—like brisk walking, swimming, or low-impact cycling. It may feel fine to walk for an hour, but you may regret it the next day.
Consistency is far more important than intensity when you're getting started. Aim to exercise for 20-30 minutes a few times a week and gradually increase the duration and intensity as your body adapts. Remember, every step forward is progress!
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3. Focus on Strength Training
As we get older, we naturally lose muscle mass. This is known as sarcopenia, and it can affect our general strength, metabolism, and overall function. The good news is, strength training is one of the best ways to combat muscle loss and maintain a strong, active body. For women, we lose bone mass due to menopause, so strength training is essential as we age.
You don’t need heavy weights to build strength. Simple exercises using your own body weight—such as squats, lunges, and push-ups—can be incredibly effective. Resistance bands and light dumbbells are great tools to start with as well. Aim for at least two strength training sessions per week, with a day of rest in between to allow your muscles to recover.
4. Include Cardiovascular Exercise
Cardiovascular exercise is essential for keeping your heart healthy and your body energized. Activities like walking, biking, swimming, or even dancing are fantastic ways to improve cardiovascular health and stamina.
Experts recommend at least 150 minutes of moderate-intensity cardio each week, which can be broken down into shorter sessions throughout the week. The goal is to keep your heart rate up for an extended period of time to improve circulation, burn fat, and increase endurance. If you can get your cardiovascular exercise completed outside, that’s a bonus!
5. Stretch and Improve Flexibility
Stretching and mobility exercises should be a key part of your fitness routine. Flexibility exercises help to maintain range of motion in your joints and prevent injuries.
Yoga, Pilates, and simple stretching routines are all great options for improving flexibility. Take 5-10 minutes at the end of each workout to stretch your major muscle groups. You’ll notice better mobility and reduced stiffness, which can help you move more freely throughout the day.
One way to test your mobility and flexibility is by being able to sit on the floor then get back up without using your hands. You would be surprised at how many people over 50 find this to be difficult.
6. Listen to Your Body
One of the most important pieces of advice for staying fit after 50 is to listen to your body. If you experience pain, take a step back and reassess your form or the intensity of your workout. Give your muscles time to rebuild and recover between strength training sessions, and don't hesitate to take a day off if you're feeling tired or run down.
Exercising too much can be almost as detrimental as not exercising at all. Make sure to not only remember to take rest days, but fit in some active recovery days as well.
7. Nutrition Matters
Exercise alone won’t get you in shape—you also need to fuel your body with the right nutrition. It’s important to focus on a balanced diet that supports muscle recovery, energy levels, and overall health. Remember, abs are made in the kitchen!
Make sure you’re getting enough protein to help maintain muscle mass. Healthy fats, like those found in avocados, nuts, and olive oil, are great for supporting heart health. Staying hydrated is also key, so be sure to drink plenty of water throughout your day.
Whether you choose a vegetarian diet, carnivore, Mediterranean, or another meal plan, be sure it’s foods you enjoy. It is already difficult to adjust your eating habits, but if you’re not enjoying the food, it makes things even more difficult.
8. Mental Health Benefits
Getting fit after 50 isn’t just about physical health—it’s also about mental well-being. Exercise has been shown to boost mood, reduce stress, and improve sleep. Regular physical activity releases endorphins, the body’s natural mood elevators, which can help combat anxiety and depression.
Fitness can also give you a sense of accomplishment and boost your confidence, especially as you see your progress. A strong body often leads to a stronger mindset, making it easier to handle life’s challenges with a positive outlook.
So, take a deep breath, put on those sneakers, and get started. Your future self will thank you!
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