While it's important for everyone to exercise, many of us don't enjoy it. In fact, our survey results revealed that over a quarter of us don't enjoy exercise. However, exercise has many benefits for mental and physical wellbeing, so it's important to find an activity that you can make a part of your life. If you don't enjoy exercising, it may be that you haven't found a workout that's right for you yet. As we get older, our bodies and lifestyles change, so our exercise routines should change as well. With that in mind, here's our guide to the best exercise for over 50s.

The benefits of exercise over 50

Keeping fit is beneficial at any age, but exercising over 50 is essential in maintaining a healthy lifestyle as you grow older. Here are just some of the benefits of working up a sweat:

• It keeps your mind sharp. Regular exercise over the age of 50 improves cognitive function, including memory.
• It improves your mental health. Far from just having physical benefits, taking the time to exercise can significantly improve your overall wellbeing too, with the NHS noting that exercise can help those with mild depression.
• It can help maintain muscle mass. Incorporating strength training into your exercise regime is key to slowing down the loss of muscle mass that comes with ageing. Keeping active is also important for your bones, as maintaining bone density can reduce the risk of falls.
• It may reduce your risk of certain illnesses. The risk of heart disease, certain types of cancer and diabetes developing can be reduced by regular physical activity.

WHAT IS THE BEST EXERCISE FOR OVER 50?

Different types of exercise will be more beneficial for different people, depending on their age, weight, flexibility, and any health conditions they may have. As we age and our bodies change, the types and styles of exercise that we should do also change somewhat. However, there is not just one exercise that is best for people over the age of 50. Different types of exercise will be more beneficial for different people, depending on their age, weight, flexibility, and any health conditions they may have.

Fishwick believes that having a balance in life is important and that being physically fit is the goal.

What type of exercise someone should do at age 50 depends on that person's previous experience with exercise and the condition of their body.

Functional exercises are key, meaning you should perform movements that are replicated in daily life, such as sitting to standing, step-ups, and exercises that challenge balance, as well as strengthening the back and the core to ensure safety when lifting objects.

Fishwick points out that both the heart and lungs make up the cardiovascular system, which is important for managing blood pressure and regulating blood sugar levels. This may help to prevent type 2 diabetes, which becomes more common as we age.

This means that we should be able to move easily and be flexible, at all ages, if we want to avoid pain.

It is important to do exercises with the proper form to avoid injuries.

Fishwick states that as we age, it becomes more difficult to recover from injuries. He also says that not only do injuries prevent us from exercising in the short term, but in some cases, they can also lead to a sedentary lifestyle in the long term due to chronic pain.

To me, an exercise is perfect when a client feels in control, can do it without pain, and has perfect form using their body weight or a weight they could lift 8 times at around 80% effort.

Although there may be some medical reasons why someone over 50 can't do a certain exercise, Fishwick says there is usually a way to work around it. He recommends checking with a medical practitioner or personal trainer for guidance.

BEST EXERCISES FOR OVER 50

BIRD DOGS

• Begin in a tabletop kneeling position ensuring your knees are directly underneath your hips and your shoulders directly over your wrists.
• Engage the core muscles and tuck the pelvis under slightly before you begin the move.
• Exhale as you outstretch your left leg so that your ankle and knee are in line with your hip. Simultaneously outstretch your left arm so that your wrist and elbow are in line with your shoulder. Pause here for 2 seconds before returning to tabletop and going on the other side.
• Perform 10 to 12 reps alternating sides, for around three to four sets. Have a 60 second rest in between sets.

REVERSE LUNGE WITH KNEE DRIVE

• Begin with your feet shoulder-width apart.
• Take a step back with your strongest leg and drop into a lunge. At this point both legs should be at a right angle; if they’re not you may need to adjust the distance you step back on the next rep.
• Then, drive the front heel into the ground and begin to stand back up into the starting position, however instead of stopping there, drive the back knee up high towards the chest before immediately returning to the reverse lunge position on the same leg.
• If you need to break up the reps, take a pause in the standing position before returning to the lunge.
• Complete on one side for the set amount of reps before repeating on the other side. Hold a dumbbell in each hand to add resistance to this exercise.
• Perform eight to 10 reps each side, for around three to four sets. Have a 60 second rest in between sets.

GOOD MORNINGS

• Standing with your feet shoulder width apart, cross your hands at your chest.
• Soften through the knees and as you inhale, hinge your hips back as though you are aiming to shut a door using your bum.
• Once your hips have reached their limit and the bum is no longer able to move backwards, it's time to pause. As your chest becomes parallel to the floor you should also be looking at the floor so your neck is in line with your spine.
• Then, exhale and drive the glutes and the chest simultaneously back into the starting position.
• Once you have mastered the technique you can advance the exercise by holding a single dumbbell tightly to the chest whilst performing the movement.
• Perform 10 reps, for around three to four sets. Have a 60 seconds rest in between.

STRAIGHT ARM PLANK

• Begin in a press-up position with your arms straight and your hands placed directly under your shoulders. Your feet should be together, however, if you’re finding it difficult a slightly wider stance may feel a little easier.
• Keep your core tight, with your hips in line with your back, and slightly tuck your tailbone under. Hold this position, squeezing the muscles in the core and glutes (bum).
• Hold for 30 to 60 seconds and longer if possible!
• Complete two to three sets with 60 seconds of rest in between.

STANDING I’S, Y’S AND T’S

• Standing upright holding two light dumbbells (or tins) with palms facing down, think about pinning the shoulders down away from the ears.
• With a soft bend through the elbow, raise the dumbbells straight out in front of you until you reach shoulder height. It should look a little like an I shape. Keep the ribcage pulled down.
• Once you have finished, repeat the movement again but this time slightly wider for a Y shape; finally repeat the movement with the arms moving directly out to the side for a T shape.
• Once you have finished all three movements this is considered one rep and you can repeat the action from the start.
• Aim for six reps in total. Complete three to four sets with 60 seconds of rest in between.

SUPINE HEEL TAPS

• Begin lying on the floor with your feet on the ground and your knees bent, your arms relaxed on the floor by your side.
• Tilt the pelvis in a way that allows your lower back to meet the floor.
• At this stage you can begin to raise one knee at a time to be in line with the hips and your feet should then be in line with your knees. This is a Deadbug position.
• Whilst aiming to maintain the lower back connection with the floor, slowly lower one heel at a time to touch the ground whilst taking an exhale. Ensure the working leg returns to its position before starting on the other side.
• Aim for 15 reps on each side. Complete two to three sets with 60 seconds of rest in between.

 WALKING

Many seniors aim to walk 10,000 steps per day. To get the most benefit from this exercise, you should walk briskly and break a light sweat. Walking is a great activity because it can be done anywhere, and it's free.

“I walk for half an hour, four to five days a week but also walk to the local shop or to my daughter's and the pool a few times a week too.” 

Running

Running has many benefits for physical and mental health, such as reducing the risk of heart disease and lowering stress levels. You can customize your running routine to what works best for you, like running outdoors or in a gym, and choosing the length and speed that is right for you.

“I took up running when I was 59 and did two half marathons. I now go for short runs as often as I can manage it.”

PILATES

Pilates is a great workout for your core muscles and has been shown to help with back and joint pain as well as improve posture. In recent years it has become increasingly popular with people over 50 and it doesn't look like its popularity will be slowing down anytime soon.

“I honestly thought I was quite fit as I am on the go most of the time, work two days a week and walk most places but by heck, I didn't realise how weak my core muscles are. I would recommend classes to anyone who has the time to go.”

TAI CHI

Both physical and mental health benefits can be achieved through the relaxing exercise of tai chi. Many women over the age of 50 find this low-impact activity to be easy on their muscles while also allowing for mobility and flexibility. There are a number of classes available for beginners across the country.

“Having experienced tai chi I can really see how beneficial it could be, as both gentle and effective exercise and an excellent way of learning to relax. Learning the sequences is a very good exercise for the brain as well so I would recommend it, but try to find a class that is more suitable for beginners.” 

YOGA

Yoga is a popular exercise among older adults for its many health benefits. research suggests that it can help prevent high blood pressure, heart disease, and alleviate aches and pains. Additionally, yoga is a great way to reduce stress after a long day.

RESISTANCE EXERCISE

Exercising with weights is not just for bodybuilders. It is key for maintaining muscle mass as we get older.Machine resistance or light dumbbells are options for weight training. Talk to a personal trainer to make sure you are doing the exercises correctly to avoid injury and meet your goals.

“I use machines at my gym that involve resistance weights to build muscle. My arms, legs, bum and shoulders are much stronger and less flabby since I started. I only do it twice a week.”

There are many other options that can be done without equipment and at home. Annie Deadman, personal trainer, pilates instructor, and author of the best-selling book The 21 Day Blast Plan, demonstrates what to do with options for those who have injuries or other issues that make it difficult to exercise.

How to motivate yourself to exercise

Here are a few tips that may help you become motivated to exercise regularly: 1. Write down your goals and track your progress. This will help you see how far you've come and how much closer you are to achieving your goals. 2. Find an activity that you enjoy and stick with it. If you don't enjoy what you're doing, you're less likely to stick with it. 3. Set realistic goals. If you set goals that are too difficult, you'll only get discouraged. 4. Find a workout buddy. This will help keep you accountable and motivated. 5. Reward yourself for reaching your goals. This will help you to stay motivated and will give you something to look forward to.

1. Find an exercise you actually enjoy doing

If you love being outside, then you should go on a brisk stroll or run around your local park or neighbourhood.

• If you love music and dancing, Zumba is a definite must.
• If you like being part of a team, then you could consider joining a running club.
• If you're competitive by nature, perhaps tennis or a similar sport would be the right thing for you.

2. Find a partner in crime

Never underestimate the power of peer pressure. Find someone who would benefit from some exercise, whether it be a friend, neighbor, or family member, and rope them in! Having someone to be your support and motivator can help you work harder and burn more calories. But choose your exercise partner wisely!

“I have a walking companion who tops or belittles everything I say and buys ‘only the best'. With that and farting as she walks, a fun Sunday morning is had!”

3. Set realistic goals

If you're hoping to run a marathon, that's terrific, but if you can't even walk around the block without panting, then it's probably not achievable in the near future. The best way to stay motivated is to achieve smaller goals step by step and then move onto the next stage.

If you want to start running, try the Couch to 5K program. If you're interested in yoga, choose a move that you'd like to learn and practice it a few times each week using YouTube videos. Once you've accomplished your goals, move on to the next thing. This approach will help you slowly and steadily make progress instead of trying to do too much at once and then running out of energy before you reach the top.

4. Make it a habit

The key to creating a new habit is to make the action as easy as possible. So, if you're planning on exercising first thing, lay out your workout gear and trainers the night before. Promise yourself you'll stick to it for just two weeks. After that time, you're very likely to have slipped into a routine and, hey presto, the exercise habit is formed.

5. Treat yourself

Trying to reward yourself with food after a workout will probably cancel out all of your progress, so instead try treating yourself to something else you'll enjoy when you reach your goal, like a new pair of shoes, a manicure, or an early bedtime.