It’s a popular notion that body training and intensity exercises are meant for youth. However, this can’t be farther from the truth. Intensity exercises and body training is meant for everybody, as long as it is okayed by your doctor. These physical activities aren’t just about aesthetic results, although it’s a good enough reason to it. The benefits of excercise are numerous. Below are just a few of them:

11 Benefits of Exercise for People over 50

  1. Keeps the heart in a good condition: Exercises such as cardio increases the cardiac output
  2. Increases metabolism
  3. Improves our respiratory system
  4. Enhances our bone density: This protects us from fractures
  5. Reduces stress: Exercising for about an hour is a huge stress reliever. It’s actually advisable to start your day with a one-hour routine. Some companies do have gyms in their building, so their workers can make use of it before the day starts.
  6. Boost self-confidence
  7. More internal strength
  8. It reduces the risk of having cancer
  9. It’s a sure way of losing weight
  10. You would be laying down a good example for your offspring
  11. Decreases the effect aging has on your body

Even though people over 50 are advised to engage in exercise and body training, it’s important to consult your doctor before proceeding. There are some specific routines you can and can’t do. Exercising without medical approval can have grave consequences. You do not want to become incapacitate yourself, or even lose your life because you’re trying to be fit.

Best Body Training and Diet For People Over 50 To Remain Strong and Healthy

8 Exercises for People Over 50

1.Improving Your Strength

It has been proven medically that, after the age of 35, our bones tend to become weaker as we grow. This is because osteoclast cells (cells that break down bones) become more active at this age than the osteoblast cells (cells that builds up the bones). Basically, our bones gradually lose its density as we grow. However, exercise and regular lifting of weights can help reduce the progression of this loss of bone density. This exercise is really mild in intensity, would not be difficult to a 50-year-old or above. Examples of exercises that improve strength are

2.Dumbbell Chest Presses

  • Position yourself on a ball, or on a flat surface
  • Position your shoulders, so that they are sustained on the ball
  • Ensure your knees are bent at 90 degrees, perpendicular to the ball.
  • Tilt your jaw near your chest.
  • Raise the dumbbell upwards. The two hands should be straight and be aligned to each other.
  • Separate your legs, to allow for some space when you start lifting
  • Now, drive the weights upwards
  • Separate your hands, then get them back together, like you’re about to clapping.
  • Do this 11 times (11 reps)

This exercise works your upper body and thoracic muscles. It works the arm muscles, shoulders.

3.One-legged Wall Squats

This physical activity helps develop strength and generally improves our structure. It also tones our leg and makes the leg strong. However, this exercise can be quite a task for adults, but it’s very beneficial. The key is to start gently, then gradually work your way into it. It might take a few attempts to get it. It helps us develop balance, mainly as a result of the strength in both legs. It also strengthens our pelvic muscles, and the muscles that hold us up, most especially the ones in our hips and lower back. This is a mild intensity exercise. Here are few easy steps you can follow to do this

  • Firstly, you have to believe you have the ability to do it. You just need consistency and determination
  • You must follow the steps, so you don’t hurt yourself
  • Move at your own speed
  • Place a ball between your back and a flat wall
  • Your feet should be about 2 feet from your body
  • Endeavor to separate your legs
  • Extend your right leg out, while keeping your other leg bent
  • Lower your foot to the ground
  • Alternate between the legs
  • As you get stronger, introduce 3 to 5 kg dumbbells to your routine. This increases the difficulty, but it draws you closer to your fitness goal
  • Do this 9 times (9 reps)

4.Four-Way Extensions

This exercise builds up strength in four major parts of the body. These are the shoulders, lower back, the gluteus muscles(buttocks) and the muscles of the posterior thigh. This exercise can be done by putting a ball between the abdominal area and the floor. The intensity of this exercise is mild.

  • Put a ball between the abdominal area and the floor
  • Keep the feet at a good distance to each other
  • Place your left hand on the floor
  • Elevate your right hand up till it’s at the level of your head, or slightly above it
  • Lift your left foot off the ground
  • Your right hand and your left foot should both be in the air now
  • Alternate the foot and hands
  • Do this 11 times (11 reps)

5.Abs Cross-Crawl

The aim of this exercise is to reduce the belly fat. Reducing the belly fat decreases the chance of having diabetes mellitus type 2. Having lots of fat could block the insulin receptors, thus causing diabetes mellitus. Belly fat does anyone no good. Doing this exercise consistently would reduce the abdominal fat, and even tone the abdominal muscles. This exercise is of mild intensity to people over the age of 50. Here are some steps to follow

  • Lay on your back
  • Keep your legs together and bend your knees
  • Make sure your calf muscles are placed on the floor
  • Raise up your right hand, and make it straight, perpendicular to your head
  • Elevate your left leg off the floor, about 7 inches away from the floor
  • Bend it at the knee joint, while keeping your right leg on the floor
  • Do this 9 times (9 reps)
  • Alternate between the two hands and two legs


Even though this might not seem like it’s important. It’s one of those little things that matter. There is a limit to how far a 50 year can jog or run, considering their health status. So walking some distance on a regular basis is just appropriate for them. Walking fast for like 5 minutes, then reducing your pace is a good way of doing this. Changing the speed of walk, between very fast, then slowing it down. Doing this for 15 minutes, 4 times a week is enough. It’s a moderate intensity exercise, however, the intensity can be increased as you get better doing this. A study was done, and it was concluded that walking for about three hundred minutes a week improves one’s health.

This will not only increase the metabolism but will also enhance breathing and the keep the heart in a good shape.


This is a good form of aerobics. Swimming for about 30 minutes, a couple of days a week goes a long way in keeping the body in a good shape. The intensity can be increased as you get better doing this.

This will increase the metabolism, and also enhance breathing and the keep the heart in a good shape.

Above all, you should try to rest some days to allow your body recover. You should not put your body through too much stress.


As expected in people who are 50 years and older, their joints tend to stiffen up as they grow older. They are also prone to having injuries. It’s for this reason, that old adult is advised to stretch after each workout. They are expected to stretch the major body joints, 2 or 3 times.

Best Diet for People over 50

So far, this article has focused on the exercise and body training needed to be done to achieve the goals. However, the most important of the whole routine is diet. Doing exercises and body training without eating clean is like trying to fill a basket with water. Not much will be achieved without eating right. Consuming different types of food from many food class does help as one age. A balanced diet should have vegetables, lots of water, lean meat, fruits, proteins, dairy products etc. Below are some recommended meals for people aged 50 and above.

Fruits and green vegetables: It’s advisable to always fresh fruits and vegetables. Vegetables such as broccoli contain a lot of vitamins. It also contains anti-oxidants. Leafy vegetables are also a good source of vitamins and iron. Carrots are good for the eyes, as they contain carotenes. Fruits, such as oranges, pineapples contain vitamin C.



This class of food is important to build the muscles, and repair damaged tissues in the body. Examples of proteins are meat, fish, beans.


Carbohydrate is important to revitalize and give energy. However, you should not consume too much of carbs. It’s best to consume more of protein than carbohydrate, although the balance is key. Some important carbohydrate foods are rice, bread etc.


Healthy fatty foods should be eaten. Vegetable oil such as olive oil should be consumed, instead of oil that has high calorific value. In addition, endeavor to use oils in place of fats.


Minerals: While it’s good to consume food that has minerals, it’s advised to eat less of sodium containing food. Should not consume more than 1600mg per day. In addition, calcium is a very important element. It’s needed for bone’s strength and bone density. Milk can be gotten from milk.

Advantages Of Exercising, Body Training, And Healthy Diet

  • It makes people look better: Regular exercise makes people look better than they would look without exercise. A 70-year-old who exercises regularly and eats healthy food can be confused for a 45-year-old
  • Keeps the heart in a good condition: Exercises such as cardio increases the cardiac output. The rate at which the heart beats shoots up during exercise. This facilitates oxygen absorption into the bloodstream.
  • Increases metabolism: old age is associated with the loss of tissues and muscle mass. This reduces the metabolic rate. Exercise becomes important. Even while resting after a day of working out, the body still burns calories fast. All these come together to make the metabolism really fast
  • Improves our respiratory system: Breathing rates surges when performing some aerobics such as running, walking fast or even swimming. Fast breathing means more oxygen is taking in, while carbon dioxide is exhaled. The inhaled oxygen is used to break down fat into energy(ATP) for the body to use.
  • Enhances our bone density: Regular exercise and body training makes our bones strong. It has been proven, that adults are prone to losing their bone density as they grow. Exercise helps to reduce the progression of this phenomenon
  • Reduces stress: Exercising for about an hour is a huge stress reliever. It’s actually advisable to start your day with a one-hour routine. Some companies do have gyms in their building, so their workers can make use of it before the day starts
  • Boost self-confidence: Looking good always restore adults might have lost. This can be as a result of having kids and not losing the pregnancy weight. Men can also be very busy chasing money that they do not have time to work out. Having a toned body, and achieving their fitness goals does restore a lot of confidence
  • More internal strength: As they take part in different physical activities that work the muscles, bones, and joints, they tend to have more inner strength, especially in their core
  • It reduces the risk of having cancer: Eating healthy, especially consuming food that has anti-oxidants improves the risk of having cancer. Food such as pepper, green vegetables all contains vitamin A and C, which are great anti-oxidants
  • It’s a sure way of losing weight: A combination of exercise and a healthy diet definitely helps lose weight, although this does not happen immediately. It takes consistency and dedication. But you would get results if you do these things
  • You would be laying down a good example for your offspring
  • Decreases the effect aging has on your body

In conclusion, engaging in exercises, body training and eating healthy food does prolong and improve the life of adults over 50. Please be sure to inform your doctor before you proceed with any form of workout.


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By Biotechnology on Incline