As we get older, our bodies change—and so do our fitness needs. For women over 50, it’s not just about staying in shape; it’s about staying strong, mobile, and feeling good in our bodies as we age. The best exercise routine will include a mix of strength training, cardio, balance, and posture exercises. Here’s why each one matters and how incorporating these into your routine can help you feel your best.

1. Strength Training: Build Muscle, Protect Your Bones

Strength training is one of the most important things you can do for your body as you age. After 50, we naturally start losing muscle mass, which can lead to weakness, a slower metabolism, and even weight gain. Strength training helps you build and maintain muscle, which is crucial for keeping your body strong and youthful.

It’s also essential for protecting your bones. As we age, bone density decreases, which increases the risk of osteoporosis. Strength training, especially with weights, helps build bone density and reduces the risk of fractures.

Tip: Aim for at least two days of strength training per week, focusing on all major muscle groups—legs, arms, back, and core. Ultimately you’ll want to lift as heavy as you can to reap the benefits but if you’re just starting out or have an injury light weights or even your own bodyweight can make a difference.

2. Cardio: Keep Your Heart and Body Moving

Cardiovascular exercise is great for your heart health, endurance, and overall energy levels. It helps keep your blood pressure in check, lowers your risk of heart disease, and improves your stamina so you can keep doing the things you love—whether it’s playing with the grandkids, traveling, or tackling a new hobby.

As we age, it’s important to choose the right kind of cardio. High-impact activities can be hard on your joints, so consider low-impact options like walking, cycling, swimming, or low-impact aerobics. These exercises are gentler on the body but still give you a great workout.

If you can tolerate impact this can be VERY beneficial to your bone health. Your bones need some impact to let them know they need to wake up and get stronger!

Tip: Try to get at least 150 minutes of moderate-intensity cardio per week. This can be broken down into 30 minutes a day, five days a week, or even shorter sessions if that works better for you.

3. Balance Exercises: Stay Steady on Your Feet

Balance exercises are often overlooked, but they’re incredibly important for preventing falls and staying steady on your feet. As we age, our balance naturally declines, which can lead to a higher risk of falls. By incorporating balance exercises into your routine, you can improve your stability, confidence, and overall coordination.

Tip: Simple exercises like standing on one leg, heel-to-toe walking, or practicing yoga poses can help improve your balance. Try to include balance exercises in your routine at least a few times a week.

Want even MORE try some agility drills. Agility drills help you learn to be quick on your feet not if but when you trip. I have several on my YouTube Channel you can try for FREE. Be Healthy Enough YouTube Channel

4. Posture Exercises: Stand Tall, Feel Confident

Good posture is more than just standing up straight—it’s about keeping your spine healthy, reducing back and neck pain, and improving your overall appearance. Posture exercises strengthen the muscles that support your spine, helping you stand tall and move with ease.

Poor posture can lead to discomfort, aches, and even injury over time. Exercises that strengthen your core, back, and shoulders are key to maintaining good posture, especially as we spend more time sitting or looking at screens.

Tip: Focus on exercises that target your upper back, core, and shoulders, like rows, planks, or even simple stretches that open up the chest. Make posture exercises a regular part of your routine to keep your body aligned and pain-free.

5. Flexibility and Mobility: Keep Your Joints Healthy

As we age, our joints can become stiffer, leading to decreased mobility and an increased risk of injury. Flexibility and mobility exercises help keep your joints healthy and allow you to move with greater ease. Incorporating stretching and mobility work into your routine can help reduce stiffness, improve your range of motion, and keep you feeling limber.

Tip: Incorporate stretching or mobility exercises into your routine at least a few times a week. Stretch after your workouts to keep your muscles and joints flexible, or try a dedicated mobility routine.

How My Get Back to Exercise Challenge Can Help

The good news is, you don’t have to tackle all of this on your own. My 5th Annual Get Back to Exercise 2 week at home Challenge starts on September 16,2024.

It is designed specifically for women over 50, with a focus on all these essential components—strength, cardio, balance, posture, and mobility. The challenge offers three levels, so you can find the right fit for your body and fitness level, and stay active in a way that’s safe and enjoyable. Plus, you’ll get access to a supportive community of like-minded women who are on the same journey.

Ready to get moving again? Join the challenge today!