Enjoying Physical Activity in Your 50s and Onwards – For Women

  • Prioritize strength training exercises such as squats, modified push-ups, bridges, and arm circles.
  • Schedule physical activities like appointments to prioritize physical activity. You wouldn’t cancel an important appointment.
  • You must listen to your body, and don’t push yourself past your limits – find a balance that works for you.
  • Consider visiting a physical therapist if you are having difficulty staying active due to aches, pains, or other physical limitations.

As people age, it becomes increasingly important to stay active and maintain a healthy lifestyle. For women in their 50s and onwards, physical activity can help prevent chronic conditions and improve overall well-being. But with busy schedules and changing bodies, it can be challenging to find enjoyable and sustainable ways to keep moving. That’s why in this blog, you will learn tips for women in their 50s to help them enjoy physical activity and prioritize their health.

Prioritize strength training.

As women age, they lose muscle mass, leading to decreased mobility and increased risk of falls and injury. That’s why it’s essential to prioritize strength training in your fitness routine. You don’t need to become a bodybuilder or lift heavy weights to see benefits. There are other easier exercises you can do, such as the following four:



Squats are an easy and effective exercise that can be done almost anywhere. Start by standing with your feet shoulder-width apart and lower yourself into a squat position while keeping your back as straight as possible. Hold for several seconds before standing back up.

Modified push-ups.

Push-ups are a great way to strengthen your arms and core, but they can be difficult for people over 50. Try doing them on an elevated surface, such as a chair or countertop, to make them easier. Place your hands flat on the elevated surface with your elbows bent at 90-degree angles. Slowly lower yourself before pushing back up.


Bridges are a great way to strengthen your glutes, which can help improve posture and reduce back pain. Start by lying on your back. Then bend your knees and have your feet flat on the floor. Raise your hips from the ground until the line from shoulders to knees is straight, then lower back down.

Arm circles.

Arm circles help to strengthen the arms and shoulders while also increasing flexibility. Stand with your feet shoulder-width apart and raise both arms to shoulder height, ensuring your elbows are slightly bent. Slowly move your arms in a circular motion, keeping your shoulders and arms relaxed.

By practicing these strength training exercises, you can help keep your body strong and healthy as you get older.

Schedule physical activities like appointments.

It can be tough to prioritize physical activity between work, family responsibilities, and other obligations. But just like you wouldn’t cancel an important appointment, treating your exercise routine with the same level of commitment is essential. Schedule your workouts on your calendar and treat them like non-negotiable parts of your day. This will help you stay consistent and make physical activity a regular routine.

Listen to your body.

Listening to your body becomes increasingly important as you age and your body changes. If a particular activity is causing pain or discomfort, modifying or switching to something else is essential. It’s also ideal if you add rest days┬áinto your routine to give your body time to recover and prevent injury. Don’t push yourself past your limits – find a balance that works for you and your body.

Try physical therapy.


If you are having difficulty staying active due to aches, pains, or other physical limitations, it may be helpful to visit a physical therapist. A physical therapist can help treatments to help you safely and effectively stay active in your 50s and beyond.

Physical therapy can also be beneficial in maintaining functional strength, endurance, and range of motion for daily activities, even if you are not currently experiencing any of the issues mentioned earlier. An experienced physical therapist will provide exercises to enhance your body’s flexibility, boost blood flow, uphold your balance and stability, and build your strength.

Staying active and maintaining a healthy lifestyle is essential for women in their 50s. Prioritizing strength training, scheduling physical activities like appointments, listening to your body’s needs, and trying physical therapy are all great ways to get started on the path toward better health. With these tips in mind, you can find enjoyable and sustainable exercise methods that will help keep your body strong as you age. Remember – it’s never too late to start taking care of yourself!

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