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Working Out Over 50: Fitness and Exercise Rules

Hello, darlings! Just because it’s almost winter, doesn’t mean we need to fall behind in our exercise routine or go lighter in our pursuit of health. Today on the blog, we have lovely guest contributor, Nemanja Marinkoff who is the editor-in-chief of TheGearHunt and WalkJogRun. He’s also a marketing expert and loves all things related to basketball and fitness. Enjoy his tips on fitness after 50 plus! 

Jab Cross But Always Protect Your Face

We can make the most out of our years as long as we are willing.

No rule says women over fifty cannot partake in some heavy-handed sports if they so desire. Ultimately, it is all about safety – and safety is about knowing your limits.

If you want to push yourself beyond what is generally average for people of your age, you have to start pushing those limits ever so slightly, with patience and smart strategy. As long as you are ready to accept this, workouts, when you’re over fifty, becomes a natural extension of your lifestyle.

Here are some fitness and exercise rules to be mindful of as you take up the challenge.

Start Easy

Of course, if you feel ill-prepared for a serious workout regime, short and easy stretches will go a long way. They will provide a solid foundation for a more rigorous dedication to exercises down the line. You just have to ensure several things.

One, each stretch should be held for at least thirty seconds to have a reasonable impact on your muscles and joints.

You have to continue breathing consistently through each stretch no matter how painful it might initially be. Remember—the pain will go away after about ten seconds of a persistent stretch. However, if the pain becomes too much, ease it up a bit—there’s no crime in that.

Rely On Legwork

Movement is essential, and cardio exercises effectively go hand in hand with a strength workout. However, since you have reached the age of fifty, legwork counts much more than it did before simply because it is one of the flexible frameworks of exercising.

One of the stubbornly prevalent myths about fitness over fifty is that you shouldn’t run anymore. This is a bunch of hogwash—walking, running and hiking will showcase true joys of exercising.

If you choose your trails smart, you can add a sense of adventure to it!

An especially attractive component of legwork is that you can implement a social angle to the activity. Invite your friends to jog along with you or organize hikes through local national parks—kill two flies with one blow!

However, keep in mind that mere walking is not enough, you have to push your body further by jolting it with surprising and challenging bouts of exercising.

Stay Hydrated

Throughout all of this, you should pay extra attention to hydration.

You’ve probably heard that people over fifty need to hydrate more diligently, and it goes double if you are perspiring often because of your exercise routine.

See this as an excellent opportunity to keep the minerals flowing and toxins chelating—as you sweat more, you’ll drink more, and the cycle will prove to be immensely beneficial for your health. Also, when you snack with your drinks between sets, make sure that you are only nibbling healthy carbs!

Muscle Mass Becomes Crucial

Now, after a good cardio session, it would be prudent to have a few weights in your hand’s reach so you can build that muscle mass.

Formidable musculature grows in importance as you age because it will carry your joints and ankles, keep your bones strong and your posture admirable. Furthermore, strong muscle mass will prevent injury.

You don’t need to go to the gym or lift too heavy to retain a healthy muscle mass. You just need several exercises which you can even do at home, a few times a week. Have several weights and dumbbells at your disposal, as well as a yoga mat, and you are set to go.

Don’t forget to work on your core as well. If sit-ups are too intense for you right now, you can start with planks, which are easier only initially, but they come with their own set of challenges if you are bent on increasing your intervals consistently.


To become efficient at reaching your fitness goals beyond fifty, you have to accept that changes are afoot.

Simply speaking, you won’t be able to exercise with the same intensity as you did in your thirties or even your forties.

However, if you acknowledge this beforehand, you’ll be surprised by the sheer amount you can accomplish if you persevere.

What difficulties have you faced exercising after 50 and beyond? Tell us in the comments below! 


Nemanja Marinkoff is editor-in-chief and TheGearHunt and WalkJogRun. He’s a marketing expert, and he’s interested in all things related to basketball. He also loves marzipan, although his wife hates it. You can find him on Twitter.





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