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  • Melanie Stacey

50 Plus and Fabulous: A Comprehensive Guide to Low-Impact Workouts for Women Over 50


Exercises for women over 50
Low-Impact Workouts for Women Over 50


For women over 50, losing weight comes with unique challenges, including hormonal changes, slower metabolism, and an increased risk of injury. It's crucial to consult with a healthcare provider before starting any new exercise program. Here are some exercise recommendations that can be particularly effective:


Low-Impact Workouts for Women Over 50



Low-Impact Cardio

  1. Walking: Great for building stamina without putting too much stress on the joints.

  2. Cycling: Indoor or outdoor cycling can provide an effective cardio workout.

  3. Elliptical: Provides a good cardio session with reduced strain on the joints.

  4. Swimming: Excellent for a full-body workout with minimal impact.

Strength Training

  1. Resistance Bands: These can help build muscle mass without being too hard on the joints.

  2. Bodyweight Exercises: Think squats, lunges, and push-ups. Start with modified versions if needed.

  3. Light Weightlifting: Using dumbbells or kettlebells, focusing on higher reps and lighter weights.

  4. Seated Leg Raises: Helps in strengthening the lower body, useful for improving balance.



Flexibility and Balance

  1. Yoga: Opt for styles that focus on strength and flexibility. Avoid intense versions like hot yoga.

  2. Pilates: Works on core strength and improves balance.

  3. Stretching: Include a 5-10 minute stretching routine to improve flexibility and reduce the risk of injury.

  4. Tai Chi: Excellent for balance and provides a bit of a cardiovascular benefit.

High-Intensity Low-Impact Training (HILIT)

  1. Step-ups: Using a low step or platform, focusing on quick movements.

  2. Rowing: On a low setting, focusing on quick, smooth movements rather than resistance.

  3. Shadow Boxing: Throwing punches in the air can get the heart rate up without impact.

Group Classes

  1. Zumba Gold: A version of Zumba designed for older adults.

  2. Aqua Aerobics: Water-based exercises that are easy on the joints.

  3. Senior Fitness Classes: Many gyms offer classes specifically designed for older adults, focusing on strength and balance.

Specialty Programs

  1. Silver Sneakers: A fitness program specifically for seniors, often available through Medicare.

  2. Functional Fitness: These workouts focus on improving the skills needed for daily living activities.

  3. Active and Healthy strong ties with family, friends, and the community provides happiness, security, support, and a sense of purpose.

Remember, weight loss is best achieved through a combination of exercise and dietary changes. Please see your healthcare provider before starting any exercise or fitness program and a nutritionist if you are after a customised diet plan.

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