The top five exercises for over 50s

Keeping active and exercising regularly can help you stay independent and energetic as you get older. However, as you age, different types of exercise become better suited to the changes your body goes through. Your joints and bones become more susceptible to damage and the activities you enjoyed in your 20s and 30s may no longer be suitable. So what should you be doing to keep fit? First, it’s important to understand how exercise affects your joint health.

High impact versus low impact

Running is a popular activity but many runners experience injuries. As you run, the pressure of up to four times your body weight is placed on the joints in your legs, which can put a huge strain on them. This is why running is a high-impact sport — the impact on your joints is considerable — and why some people experience joint pain when running. Low-impact activities can be better for you as you get older as they don’t involve putting so much strain on your joints but still give your muscles a good workout. Here are a few low-impact exercises you can try: 

1. Cycling

Cycling is easy to adapt to your fitness level. This is particularly true for indoor cycling where you can set the resistance level and where you don’t need to worry about weaving in and out of traffic or around potholes.

2. Swimming

Swimming is a great exercise for people of all ages and fitness levels. The water supports your weight as well as providing resistance, giving you a good workout. If lane swimming is too monotonous for you, there are lots of swimming fitness classes you can try. 

3. Strength training

As we age, we start to lose muscle mass and function. Strength training will help slow down muscle loss. If you want to try a weights-based class that is low impact, look for one that focuses on low weight and high repetition.

4. Yoga and Pilates

Yoga and Pilates are both great for keeping your body supple and strong. Start by going to a beginners class rather than trying it on your own at home. Your instructor can make sure you’re doing the exercises correctly and advise you on whether any health issues you have affect whether or not you can attempt certain movements or positions. 

5. Dance exercise classes

Make exercise fun by finding a dance exercise class that you enjoy. There are lots of low-impact dance classes, such as Zumba, that will give you a great cardiovascular workout and keep your joints moving.