Fitness & Mobility After 50

Fitness & Mobility After 50

The body naturally undergoes changes after age 50 that can impact our ability to retain lean muscle mass, keep body fat in check, and feel our best. Staying active and fueling your body well can help protect joint health, flexibility, and balance, supporting longevity, independence, and overall wellness. Here are some things to keep in mind when optimizing fitness in middle age. 

Strength Training for Muscle and Bone Health

Strength training a few times per week becomes especially critical as we get older to help prevent reduced bone density and counteract loss of lean muscle mass and strength, known as sarcopenia. We lose approximately 1% of our muscle mass every year starting in middle age. 

Some great ways to engage your muscles and bones include: 

  • Weight-bearing exercise, like stair climbing, jumping rope, doing jumping jacks, or jogging

  • Lifting weights or using resistance bands

  • Using a balance ball or doing Pilates

Low-Impact Cardio for Heart Health and Endurance

Low-impact cardio is important for your heart health, endurance, and circulation. Engaging in activities that are gentle on your joints can increase your heart rate without putting excess stress on your body, such as:

  • Dancing

  • Brisk walking

  • Riding a bike

  • Swimming

Experts recommend adults get at least 150 minutes (2.5 hours) per week of moderate-intensity cardio exercise. 

Focus on Joint-Friendly Mobility and Flexibility Exercises

Your joint health and mobility need extra love after 50. There are plenty of ways to get moving that promote fluidity, improve your range of motion, reduce stiffness, and help prevent injury, including: 

  • Hip circles

  • Ankle, wrist, and shoulder rolls

  • Gentle spinal twists

Whether you do them upon waking, as a mid-afternoon break, or at bedtime, doing these for a few minutes each day can make a difference.

Support Recovery with Rest, Hydration, and Nutrition

It can take a bit longer for bodies to bounce back after 50. Hydrating, fueling with high-quality nutrients, and getting enough sleep are essential for reducing inflammation, repairing muscles, and preventing fatigue.

Prioritize water intake and include a variety of colorful fruits and vegetables, healthy fats, and lean proteins in your diet. Skip the late-night scroll to help keep your sleep schedule on track. Take at least 1-2 rest days per week, to allow your body to fully recover. 

Supplements to Support Fitness Over 50

Certain supplements can play a supportive role in your diet after 50:

Movement is Medicine at Any Age

Getting older doesn’t have to mean slowing down or experiencing more injuries. By engaging in thoughtful and intentional movements, being attuned to your body, fueling yourself well, and recovering adequately, you can optimize your fitness and mobility at any age. 

Before adding a new supplement to your routine, talk to your healthcare provider to make sure it’s appropriate for you. 

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