Fitness After 50: 13 Routines to Easily Work into Your Schedule in 2023
A new year means a new you! Finding a rhythm in your fitness and wellness journey can be a challenge but is easily doable with these tips and routines.
As we roll off the holidays, many begin setting fitness and nutrition resolutions. While it’s admirable, the reality is that all but a small percentage of us usually quit by January 19 according to the connected fitness app Strava.
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No more excuses!
Many people feel they don’t have enough time to work out. While that may be true, we often make excuses to avoid activities. Look at the hours spent scrolling on your phone. As much as five hours of your day could be spent online. Instead of scrolling, get yourself ready to make change:
- Develop measurable goals. Make them SMART (Specific, Measurable, Attainable, Relevant, Time Bound) for accountability.
- Engineer your environment for success - keep workout clothes ready on your nightstand, fill your refrigerator with fresh produce and schedule your fitness.
- Create a journals and trackers as visual reminders of your commitment to yourself.
Fit and fab at 50
According to the Mayo Clinic, people should aim for 30 minutes of moderate activity daily. Exercise doesn’t have to happen all at once, simply standing instead of sitting can positively impact your health.
It's important to balance workouts between strength training and cardiovascular exercise to preserve muscle mass and bone density and heart health. As we age, staying healthy becomes extremely important.
Exercising takes time, but it doesn’t have to dominate your day. There are lots of quick and easy ways to incorporate movement.
Below are 13 fun and easy ways to increase your fitness levels and your health. NOTE: Always consult with your doctor before starting any exercise or fitness routine:
- HIIT: High-intensity interval training involves bursts of intense exercise alternating with periods of rest or lower intensity exercise. Try the 7-minute workout. There’s even a standing version.
- Walking: This low impact activity can be done anywhere. The Mayo Clinic has great advice to put pep in your step.
- Hiking: Kick your walking up a notch. You can find a local chapter of a hiking club online and meet up with other people who like the outdoors.
- Biking: Riding a bicycle is an easy way to get in a workout whether it’s mountain biking or street riding. Check for local rail trails which makes riding safe and easy.
- Water sports/activities: Paddle boarding, kayaking or swimming in a lake or pool or even your local water park counts as exercise!
- Organized games: Games like pickleball, bocce, tennis and horseshoes have made a comeback. Your park and recreation department may have teams organized and waiting for you to sign up!
- Golfing: Forgo the cart and you’ve got a great workout plus you can meet new people or socialize with old friends. Indoor golf facilities keep your swing fresh when the weather turns.
- Fishing: This can get you moving and provide the bonus of a fresh caught, home-cooked meal.
- Bowling: Low impact activity while playing a fun game, what more can you want? If you have a knack for getting strikes and spares, you may want to join a league which can provide a social outlet to help combat anxiety and depression in retirement.
- Yoga, mobility and stretching: As we age, mobility is critical to preventing injury, and these classes are great for flexibility. Check out an in person class or YouTube for free routines.
- Indoor fitness experiences: There are many creative indoor fitness experiences that you may want to try by yourself or with children and grandchildren. Many communities have ax throwing facilities and trampoline parks, as well as indoor skydiving. You’ll hardly know you’re exercising because you’ll be having so much fun!
- Virtual Reality (VR) workouts: If you’re feeling adventurous, you may like to try virtual reality (VR) workouts like Supernatural, where you’ll box and light saber your way through a heart thumping workout while dancing to favorite tunes (Meta Quest headset required).
- Gardening and Crafting: Yes, your everyday hobbies, like gardening and crafting, can provide fun ways to move. It’s a double win because you get to do something you love while moving your body in purposeful ways.
No matter what workout you choose or where you do it, make sure to get up and moving every day to celebrate a new year and a new you!
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