15 Safe, Easy and Fun Exercises for Women Over 50 – Fitness Knows No Age!

Fitness Knows no age! Whether you are 25 or 50, there is no excuse for neglecting your health and fitness. In fact, progressive age brings several more health challenges which can be minimized only with regular activity. We bring 15, fun and easy exercises for women over 50 to stay in top shape! 

Before that, let’s discuss a few important things:

Why Regular Exercise is a Must for Women Over 50?

Your muscles shrink with age leading to reduced strength and energy. Sarcopenia is age-related muscle mass loss which often leads to muscular atrophy [1]. It makes you weaker and less capable. Regular exercise keeps your muscles active, strong and healthy. 

Your bones become fragile Post-menopause. You deserve to enjoy an active lifestyle without worrying about fractures and mobility limitations.

Men and women over 50 have 40% more chances of contracting heart diseases like atherosclerosis, myocardial infarction (heart attack), and stroke [2]. Exercising improves your heart health and blood circulation so you can live life to the fullest.

Hormonal changes and a slower metabolism make you put on extra pounds. Aging makes you feel less comfortable in your skin but regular exercise can retard the oxidative (ageing) process to maintain your health. Research shows that regular exercise promotes anti-oxidation in your liver, heart and muscles to protect them from damage [3].

Joint pain due to Osteoporosis and osteoarthritis are a common concern in women over 50 [4]. Joint issues can immobilise you but regular exercise can keep you in top shape! 

Easy Gym Exercises for Women Over 50

Bodyweight Squats

Target Muscles: Quadriceps, hamstrings, glutes, and lower back.

Equipment: Resistance band (Optional).

Steps:

1. Stand with your feet hip-width apart and your toes pointing forward.
2. Keep your chest up and your back straight.
3. Slowly lower your body by bending your knees while keeping your back straight.
4. Lower yourself until your thighs are parallel to the ground or as far as comfortably possible.
5. Push through your heels to stand back up to the starting position.
6. Perform 2-3 sets of 10-15 repetitions.

Wall Push-Ups

Target Muscles: Chest, shoulders, and triceps.

Equipment: A sturdy wall.

Steps:

1. Stand facing a wall with your feet shoulder-width apart.
2. Place your hands on the wall at shoulder height and slightly wider than shoulder-width apart.
3. Lean forward slightly, keeping your body in a straight line.
4. Bend your elbows and lower your chest towards the wall.
5. Push back to the starting position.
6. Perform 2-3 sets of 10-15 repetitions.

Seated Leg Lifts

Target Muscles: Abdominals and hip flexors.

Equipment: A sturdy chair.

Steps:

1. Sit on the edge of a chair with your back straight and feet flat on the floor.
2. Hold onto the sides of the chair for support.
3. Lift one leg straight out in front of you while keeping it extended.
4. Hold for a few seconds and then lower it.
5. Repeat with the other leg.
6. Perform 2-3 sets of 10-15 lifts per leg.

Standing Calf Raises

Target Muscles: Calves.

Equipment: A sturdy chair or wall for balance + Dumbbells (Optional)

Steps:

1. Stand with your feet hip-width apart, near a chair or wall for support.
2. Raise your heels as high as possible by pushing through the balls of your feet.
3. Hold for a second at the top.
4. Lower your heels back down.
5. Perform 2-3 sets of 10-15 repetitions.

Seated Leg Extensions

Target Muscles: Quadriceps.

Equipment: Resistance bands (optional).

Steps:

1. Sit on a chair with your back straight and feet flat on the floor.
2. If using resistance bands, secure them around your ankles.
3. Extend one leg straight out in front of you.
4. Hold for a second and then return to the starting position.
5. Repeat with the other leg.
6. Perform 2-3 sets of 10-15 extensions per leg.

Bird-Dogs

Target Muscles: Core, lower back, and glutes.

Equipment: Exercise or Yoga Mat + Resistance Bands (optional)

Steps:

1. Begin on your hands and knees in a tabletop position.
2. Simultaneously extend your right arm forward and your left leg backward.
3. Keep your back straight and parallel to the ground.
4. Hold for a few seconds.
5. Return to the starting position and switch sides.
6. Perform 2-3 sets of 10-15 repetitions per side.

Standing Hip Abduction

Target Muscles: Hip abductors.

Equipment: Resistance band (optional).

Steps:

1. Stand with your feet hip-width apart. If using a resistance band, secure it around your ankles.
2. Lift one leg out to the side as far as comfortably possible.
3. Hold for a second.
4. Lower your leg back to the starting position.
5. Repeat with the other leg.
6. Perform 2-3 sets of 10-15 repetitions per leg.

Arm Circles with Light Weights

Target Muscles: Shoulders and upper arms.

Equipment: Lightweight dumbbells (1-2 pounds each).

Steps:

1. Stand with your feet shoulder-width apart and a dumbbell in each hand.
2. Extend your arms out to the sides.
3. Make small circular motions with your arms, first clockwise, then counterclockwise.
4. Perform 2-3 sets of 10-15 seconds of circles in each direction.

Glute Bridge with Leg Raise

Target Muscles: Glutes and hamstrings.

Accessories: Exercise or Yoga Mat 

Steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips off the ground into a glute bridge position.
3. While in the bridge, extend one leg straight up toward the ceiling.
4. Lower your leg back down and return to the bridge.
5. Repeat with the other leg.
6. Perform 2-3 sets of 10-15 leg raises per leg.

Chair Dips

Target Muscles: Triceps and shoulders.

Equipment: A sturdy chair.

Steps:

1. Sit on the edge of a chair with your hands gripping the edge next to your hips.
2. Slide your hips off the chair and lower your body toward the ground.
3. Bend your elbows to a 90-degree angle.
4. Push through your hands to return to the starting position.
5. Perform 2-3 sets of 10-15 repetitions.

Safe and Fun Exercises for Women Over 50

Aerial Yoga

Aerial yoga combines traditional yoga poses with the use of suspended silk hammocks. It’s a gentle and fun way to improve flexibility, strength, and relaxation.

Target Muscles: Core, back, shoulders, and legs.

Equipment: Aerial yoga hammock and a secure anchor point.

Steps:

1. Begin with a gentle warm-up, including deep breathing and stretching.
2. Perform poses with the support of the hammock, following your instructor’s guidance.
3. Focus on maintaining balance and stability during poses.
4. End with a cool-down and relaxation in the hammock.

Water Aerobics

Water aerobics takes place in a pool and involves aerobic exercises in the water. The buoyancy of the water reduces impact on the joints while providing resistance for a full-body workout.

Target Muscles: Whole body, with an emphasis on cardiovascular fitness.

Equipment: Swimwear, a pool, and water aerobics equipment (e.g., foam noodles).

Steps:

1. Enter the pool and stand in chest-deep water.
2. Follow an instructor or workout routine designed for water aerobics.
3. Perform exercises like leg lifts, arm movements, and jogging in place.
4. Focus on proper form and breathing.
5. Enjoy the benefits of a low-impact, high-energy workout.

Belly Dancing

Description: Belly dancing is a graceful dance form that emphasizes hip and abdominal movements. It’s a great way to work on core strength, posture, and body awareness.

Target Muscles: Abdominals, hips, and legs.

Equipment: Comfortable dance attire, hip scarf (optional).

Steps:

1. Start with a gentle warm-up to loosen up your body.
2. Learn and practice basic belly dance movements, such as hip circles and shimmies.
3. Follow along with instructional videos or take a belly dancing class.
4. Focus on rhythm, fluidity, and having fun while dancing.

Tai Chi

Tai Chi is a low-impact martial art that focuses on slow, flowing movements and deep breathing. It’s excellent for balance, flexibility, and stress reduction.

Target Muscles: Core, legs, and overall body coordination.

Equipment: Comfortable clothing and a flat, open space.

Steps:

1. Begin with a Tai Chi warm-up, including deep breaths and gentle stretches.
2. Learn and practice a series of Tai Chi movements and forms.
3. Focus on balance and the slow, deliberate flow of movements.
4. Finish with a cool-down and deep breathing exercises.

Hula Hooping

Hula hooping is a fun and dynamic exercise that can be done indoors or outdoors. It’s great for cardio, balance, and core strength.

Target Muscles: Core, hips, and legs.

Equipment: A hula hoop suitable for your height.

Steps:

1. Stand with your feet hip-width apart and place the hula hoop around your waist.
2. Start with gentle rocking back and forth to get the hoop moving.
3. Rotate your hips in a circular motion to keep the hoop spinning.
4. Practice different tricks and movements as you become more skilled.

The Bottomline

Whether you are young or old, you ought to take care of yourself. Enjoy these easy and fun exercises for women over 50 to stay active, fit and healthy! 

Discover More Topics

• How Diet and Exercise Work Together for Lasting Health and Weight
• Understanding Different Types of Gym Equipment: A Comprehensive Guide
• How to Get Rid of Lower Belly Fat: Diet Tips and Exercises

References:

[1] Sarcopenia – ClevelandClinic

[2] CVD Risks Gender and Aging 

[3] Oxidative stress: role of physical exercise and antioxidant nutraceuticals in adulthood and aging

[4] An overview and management of osteoporosis