{"id":35721,"date":"2021-12-16T11:21:09","date_gmt":"2021-12-16T11:21:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=35721"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"exercises-for-over-50-and-out-of-shape","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/","title":{"rendered":"Exercises For Over 50 And Out Of Shape &#8211; 11 Best Workouts To Help You Get Fit"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Walking\" >Walking\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Rowing\" >Rowing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Swimming\" >Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Yoga\" >Yoga\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Pilates\" >Pilates\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Running\" >Running\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#High-Intensity_Interval_Training_HIIT\" >High-Intensity Interval Training (HIIT)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Tai_Chi\" >Tai Chi\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Biking\" >Biking\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Strength_Training\" >Strength Training\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Water_Aerobics\" >Water Aerobics\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#What_Makes_Losing_Weight_Over_50_So_Hard\" >What Makes Losing Weight Over 50 So Hard?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Slow_Metabolism\" >Slow Metabolism\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Injury_Risk\" >Injury Risk\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Medications\" >Medications\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#What_Can_You_Do_To_Boost_Your_Weight_Loss_After_50\" >What Can You Do To Boost Your Weight Loss After 50?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Change_Your_Diet\" >Change Your Diet\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Start_Slow_To_Avoid_Injury\" >Start Slow To Avoid Injury\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Get_Plenty_Of_Sleep\" >Get Plenty Of Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re over 50 and out of shape, the thought of exercise can seem like a daunting prospect. You may be in pain or just plain tired after doing absolutely anything for three (3) minutes. The good news is that there are plenty of exercises that will help get you started on your way to fitness without causing too much discomfort.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 11 workouts specifically for people who are older and out of shape but ready to start moving again!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Over_50_And_Out_Of_Shape\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking\"><\/span><b>Walking\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve never been a regular exerciser, <a href=\"https:\/\/betterme.world\/articles\/types-of-walking-styles\/\">walking is a great place to start<\/a>. You don&#8217;t need any fancy equipment or a membership at a gym. All you need is the will to get going and ten (10) minutes of your time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with just five-minute walks three (3) times a day, at least once every other day. If possible, <a href=\"https:\/\/betterme.world\/articles\/walking-4-miles-a-day\/\">go for long walks<\/a> on some days as well as increase the number of days per week that you walk (but always allow yourself those rest days).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If five (5) minutes isn&#8217;t enough, gradually increase<a href=\"https:\/\/betterme.world\/articles\/walking-plan-to-lose-weight\/\"> how long you walk<\/a> until you&#8217;re doing 20-30 minutes daily. Remember that it&#8217;s better to do little and often than one big session each week. If it takes 30 minutes to walk, but you only have 20 minutes to spare, take two short walks rather than a single long one.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-34502 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2-1024x576.jpg\" alt=\"Exercises For Over 50 And Out of Shape\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read More:<\/strong><\/em> <em><a href=\"https:\/\/betterme.world\/articles\/beginning-yoga-for-seniors\/\">Beginning Yoga For Seniors: Types, Poses, And Benefits<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rowing\"><\/span><b>Rowing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many older people have put off rowing because they believe it&#8217;s only for young athletes. In fact, rowing is a great exercise that targets big muscle groups and works your heart too (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-are-the-health-benefits-of-rowing\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). It can be done on the water or on an indoor rower, which simulates going out onto the river. However, you don&#8217;t need access to a gym with a rower to get it done.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use an old-fashioned hand-operated rower (you push the handle towards you while keeping your back straight) or a sliding seat machine, which acts like being on an actual boat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start slowly if necessary. Both types of rowers have adjustable resistance settings, so you can make it easier or harder, depending on your fitness level. If you&#8217;re very unfit, use the old-fashioned version, which is light and easy to use for beginners, but be sure to work gradually towards using a sliding seat machine whenever possible.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Swimming\"><\/span><b>Swimming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio exercise should always come before strength training if you&#8217;re new to working out &#8211; and<a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\"> swimming<\/a> is an excellent cardio workout! You can choose between different strokes (front crawl, backstroke, etc.), which will work different muscles in your arms, legs, and chest\/back area.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important <a href=\"https:\/\/betterme.world\/articles\/stretching-for-swimmers\/\">not to overstretch<\/a> when doing any exercise for the first time because this increases your risk of injury (<\/span><a href=\"https:\/\/web.mit.edu\/tkd\/stretch\/stretching_5.html#SEC64\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). So stick with the front crawl initially rather than trying other strokes that might be too complicated. Swimming is safe for older people, but avoid diving into pools if you have any joint pain or arthritis, as this type of impact could make it worse.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-34501 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-4-1024x576.jpg\" alt=\"Exercises For Over 50 And Out of Shape\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Over_50_And_Out_Of_Shape\" target=\"_blank\" rel=\"noopener\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><b>Yoga<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people are wary of traditional \u201cstretching\u201d exercises because they can often lead to injuries, especially if you&#8217;re not used to doing them. <a href=\"https:\/\/betterme.world\/articles\/relax-yoga-poses\/\">Yoga is a good alternative<\/a> because there&#8217;s no jumping around or sudden movements that put a strain on your muscles and joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different types of yoga that can all do slightly different things. Bikram yoga takes place in rooms heated up to 40 degrees celsius, so you can expect an intense cardiovascular workout combined with weight loss. Vinyasa flow focuses on the breath rather than <a href=\"https:\/\/betterme.world\/articles\/yoga-vs-stretching\/\">stretching poses<\/a>; this is perfect for those who want to focus on their flexibility. Yin yoga is a slow-paced and relaxing form of practice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by attending a beginners&#8217; yoga class once a week, and then gradually increase the number of days you attend. If you&#8217;re feeling adventurous, purchase a yoga DVD or online streaming service so you can do it in the comfort of your own home.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pilates\"><\/span><b>Pilates<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like yoga, <a href=\"https:\/\/betterme.world\/articles\/pilates-vs-yoga-for-weight-loss\/\">Pilates<\/a> is another low-impact exercise that&#8217;s perfect for older people and those who are out of shape. It focuses on strengthening your core muscles as well as your arms, legs, and back, which makes it great for overall fitness and posture (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/pilates-and-yoga-health-benefits\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to start Pilates is to find a beginner&#8217;s class and stick with that for a few weeks until you&#8217;re comfortable with what&#8217;s involved. If you can&#8217;t find a class nearby, consider purchasing an exercise video and following the instructions at home; many of them focus on Pilates exercises because this is such a great workout for everyone.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-34465 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-11-1024x576.jpg\" alt=\"Exercises For Over 50 And Out of Shape\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/pilates-for-back-pain\/\">Pilates For Back Pain: Effective Low-Impact Exercises Your Back Will Thank You For<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running\"><\/span><b>Running<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running isn&#8217;t suitable for everyone over 50, but if it is safe, then it should be considered as part of your workout routine. Many older people tend to avoid running because they think their knees will hurt or they won&#8217;t be able to keep up. However, the truth is that all<a href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\"> adults need to run<\/a> no matter how fit or unfit they are.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It might sound like common sense, but it&#8217;s important not to take on too much when starting out. It&#8217;s <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-run\/\">better to run<\/a> for ten (10) minutes and walk for five (5) than not exercise at all. Aim to increase your running time by a few minutes every week, and always remember to warm up before you start any strenuous physical activity.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Intensity_Interval_Training_HIIT\"><\/span><b>High-Intensity Interval Training (HIIT)<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although cardio exercises like running and swimming are great for your heart, they aren&#8217;t the most effective way to lose weight. This is why HIIT should be included in your workout routine because it&#8217;s a high-intensity interval training program that combines cardiovascular exercise with resistance training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do HIIT using bodyweight exercises, or by using weights or machines at the gym. It&#8217;s a very intense program and should only be done for around 20 minutes three (3) times a week. If you&#8217;re new to HIIT, start by following a beginner&#8217;s program until you feel comfortable with the exercises involved.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32158 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-1024x576.png\" alt=\"Running for Over 50\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tai_Chi\"><\/span><b>Tai Chi<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tai Chi is often seen as a \u201crelaxing\u201d exercise, but it&#8217;s actually great for overall fitness and can help improve your balance, coordination, and strength (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-health-benefits-of-tai-chi\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Many people do Tai Chi as their only form of exercise, but it&#8217;s also a good addition to other workouts like yoga or Pilates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are different forms of Tai Chi that all have their benefits. Sun style is more vigorous than the others and helps burn a lot of calories. Yang style focuses on balance, which is why it&#8217;s so good for older people who want to improve their posture and stability. If you have access to a teacher or class, start with one form and then move on to the next as soon as you&#8217;re comfortable with what you&#8217;re learning. Keep in mind that you should do all forms of Tai Chi very slowly, stopping and starting suddenly can lead to injuries.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Biking\"><\/span><b>Biking<\/b><b>\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Biking is a great exercise for people over 50 because it&#8217;s low-impact and you can do it at any speed. If you don&#8217;t feel comfortable riding a bike on the road, try cycling in a park or on a trail instead. It&#8217;s also important to make sure your bike is the right size for you to avoid injuries. Many bike shops offer free sizing adjustments so that your bike is perfect for your height and weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the gym, you can use exercise bikes, elliptical machines, or indoor cycles for your cardio workout. If you&#8217;re cycling outdoors, include hills in your route to get an extra calorie burn, but be careful when going downhill, so you don&#8217;t hurt yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although biking seems like an easy exercise, it has so many great benefits. You&#8217;ll improve cardiovascular fitness while toning every muscle in your legs and buttocks (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/cycling-health-benefits\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Other than that, you can also increase the intensity by turning up the resistance on your bike or adding some weights to your shopping basket when you ride out of the store.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32152 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-1024x576.png\" alt=\"Exercises For Over 50 And Out of Shape\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><b>Strength Training<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Every adult needs to strength train at least once a week because it increases bone density and prevents injuries when exercising (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). There are lots of different types of strength training exercises that include both free weights and machines. Start by finding a program that&#8217;s suitable for your fitness level and stick with it for at least six (6) weeks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure where to start, try this simple routine that only requires a set of dumbbells:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a warm-up with five (5) minutes of cardio.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three (3) sets of 12 repetitions of the following exercises: squats, lunges, chest presses, bent-over rows, and bicep curls.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, finish with five (5) minutes of cardio.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you get stronger, you can increase the weight of the dumbbells or the number of repetitions you do for each exercise. Strength training not only helps to tone your body but also increases your metabolism, so you burn more calories even when you&#8217;re not working out.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water_Aerobics\"><\/span><b>Water Aerobics\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for a low-impact exercise that&#8217;s also fun, water aerobics is a great option. You can do it in a pool at your local gym or community center or even in your own backyard if you have access to a swimming pool.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are lots of different types of water aerobics classes, but most involve doing exercises like marching, jogging, and dancing in the water. The resistance of the water makes these exercises much more challenging than they would be on land, so you&#8217;ll see results faster.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water aerobics is also great for people with joint problems because it&#8217;s gentle on the joints (<\/span><a href=\"http:\/\/blog.arthritis.org\/living-with-arthritis\/pool-exercises-joint-pain\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Many people find that they can do more exercises in the water than they can on land.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-31355 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-12-1024x576.jpg\" alt=\"What Makes Losing Weight Over 50 So Hard?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-12.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-12-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-12.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-12-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-12.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_Losing_Weight_Over_50_So_Hard\"><\/span><b>What Makes Losing Weight Over 50 So Hard?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several reasons why you may struggle to get in shape after 50, including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Slow_Metabolism\"><\/span><b>Slow Metabolism\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you get older, your metabolism naturally slows down (<\/span><a href=\"https:\/\/www.piedmont.org\/living-better\/why-metabolism-slows-as-you-age\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means that you&#8217;ll have to eat fewer calories than you did when you were younger to maintain your weight, and it also becomes harder to lose weight.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Injury_Risk\"><\/span><b>Injury Risk\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you age, your risk of injuries increases because your bones and muscles are not as strong as they used to be (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/avoiding-injuries-as-you-age\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is why it&#8217;s important to start slowly with any new exercises, so you don&#8217;t overexert yourself.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Medications\"><\/span><b>Medications\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many medications cause weight gain by increasing your appetite or slowing down your metabolism, which can make it even harder to lose weight after 50. Talk to a doctor about changing the dosage or switching medication if you find that you keep gaining weight. You should also ask your doctor about the possible side effects of any new medication before taking it, for example, some antidepressants which can cause muscle loss, hence, slowing down your weight loss progress.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Over_50_And_Out_Of_Shape\" target=\"_blank\" rel=\"noopener\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-31354 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-1-2-1024x576.jpg\" alt=\"Exercises For Over 50 And Out of Shape\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-1-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-1-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-1-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-1-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-1-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_You_Do_To_Boost_Your_Weight_Loss_After_50\"><\/span><b>What Can You Do To Boost Your Weight Loss After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re over 50 and out of shape, there are several things you can do to make your workouts more effective:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Change_Your_Diet\"><\/span><b>Change Your Diet\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With a slow metabolism, it&#8217;s even more important to eat healthy foods and avoid processed foods that are high in calories but low in nutrients. Make sure you&#8217;re getting enough protein, fiber, and healthy fats, and drink plenty of water to help your body burn more calories.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_Slow_To_Avoid_Injury\"><\/span><b>Start Slow To Avoid Injury\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to build muscle or improve your cardiovascular fitness, start slow and stick with lower-impact exercises like walking, swimming, and biking. As you get stronger, you can add more high-impact exercises like running and strength training, but always do a warm-up before working out so you don&#8217;t injure yourself.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Plenty_Of_Sleep\"><\/span><b>Get Plenty Of Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you age, it becomes harder to sleep. It&#8217;s important to get enough rest not only for weight loss purposes but also because lack of sleep has been linked to heart disease and diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2845795\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Keep track of how many hours you&#8217;re sleeping each night so that you can make adjustments if needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some sleep hygiene tips include turning off your TV and other electronic devices an hour before bed, going to sleep at the same time every night, and establishing a relaxing bedtime routine. Try reading a boring book or taking a warm bath to help you wind down.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss over 50 doesn&#8217;t have to be hard if you&#8217;re careful about what kind of exercises you do and how much weight you try to lose at once. As long as you follow these tips and consult a doctor before starting any exercise program, there&#8217;s no reason why you can&#8217;t get in shape and start feeling great again.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Over_50_And_Out_Of_Shape\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Over_50_And_Out_Of_Shape\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re over 50 and out of shape, the thought of exercise can seem like a daunting prospect. You may be in pain or just plain tired after doing absolutely anything for three (3) minutes. The good news is that there are plenty of exercises that will help get you started on your way to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":35658,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[158,159],"coauthors":[123],"class_list":["post-35721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","tag-tuesday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercises For Over 50 And Out Of Shape - 11 Best Workouts To Help You Get Fit - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering which \u2605 EXERCISES FOR OVER 50 AND OUT OF SHAPE \u27a4 will help you lose weight? Find out the best workouts to follow to get fit and feel great and healthy again.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercises For Over 50 And Out Of Shape - 11 Best Workouts To Help You Get Fit\" \/>\n<meta property=\"og:description\" content=\"Wondering which \u2605 EXERCISES FOR OVER 50 AND OUT OF SHAPE \u27a4 will help you lose weight? Find out the best workouts to follow to get fit and feel great and healthy again.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1928485955.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Exercises For Over 50 And Out Of Shape &#8211; 11 Best Workouts To Help You Get Fit\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\"},\"wordCount\":2288,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1928485955.jpg\",\"keywords\":[\"Tuesday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're over 50 and out of shape, the thought of exercise can seem like a daunting prospect. You may be in pain or just plain tired after doing absolutely anything for three (3) minutes. The good news is that there are plenty of exercises that will help get you started on your way to fitness without causing too much discomfort.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 11 workouts specifically for people who are older and out of shape but ready to start moving again!<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Over_50_And_Out_Of_Shape\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Walking\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you've never been a regular exerciser, <a href=\\\"https:\/\/betterme.world\/articles\/types-of-walking-styles\/\\\">walking is a great place to start<\/a>. You don't need any fancy equipment or a membership at a gym. All you need is the will to get going and ten (10) minutes of your time.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Start with just five-minute walks three (3) times a day, at least once every other day. If possible, <a href=\\\"https:\/\/betterme.world\/articles\/walking-4-miles-a-day\/\\\">go for long walks<\/a> on some days as well as increase the number of days per week that you walk (but always allow yourself those rest days).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If five (5) minutes isn't enough, gradually increase<a href=\\\"https:\/\/betterme.world\/articles\/walking-plan-to-lose-weight\/\\\"> how long you walk<\/a> until you're doing 20-30 minutes daily. Remember that it's better to do little and often than one big session each week. If it takes 30 minutes to walk, but you only have 20 minutes to spare, take two short walks rather than a single long ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\",\"url\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\",\"name\":\"Exercises For Over 50 And Out Of Shape - 11 Best Workouts To Help You Get Fit - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1928485955.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering which \u2605 EXERCISES FOR OVER 50 AND OUT OF SHAPE \u27a4 will help you lose weight? 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Find out the best workouts to follow to get fit and feel great and healthy again.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/","og_locale":"en_US","og_type":"article","og_title":"Exercises For Over 50 And Out Of Shape - 11 Best Workouts To Help You Get Fit","og_description":"Wondering which \u2605 EXERCISES FOR OVER 50 AND OUT OF SHAPE \u27a4 will help you lose weight? Find out the best workouts to follow to get fit and feel great and healthy again.","og_url":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1928485955.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Exercises For Over 50 And Out Of Shape &#8211; 11 Best Workouts To Help You Get Fit","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/"},"wordCount":2288,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1928485955.jpg","keywords":["Tuesday Workouts","Wednesday Workouts"],"articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're over 50 and out of shape, the thought of exercise can seem like a daunting prospect. You may be in pain or just plain tired after doing absolutely anything for three (3) minutes. The good news is that there are plenty of exercises that will help get you started on your way to fitness without causing too much discomfort.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are 11 workouts specifically for people who are older and out of shape but ready to start moving again!<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Over_50_And_Out_Of_Shape\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>Walking\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you've never been a regular exerciser, <a href=\"https:\/\/betterme.world\/articles\/types-of-walking-styles\/\">walking is a great place to start<\/a>. You don't need any fancy equipment or a membership at a gym. All you need is the will to get going and ten (10) minutes of your time.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Start with just five-minute walks three (3) times a day, at least once every other day. If possible, <a href=\"https:\/\/betterme.world\/articles\/walking-4-miles-a-day\/\">go for long walks<\/a> on some days as well as increase the number of days per week that you walk (but always allow yourself those rest days).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If five (5) minutes isn't enough, gradually increase<a href=\"https:\/\/betterme.world\/articles\/walking-plan-to-lose-weight\/\"> how long you walk<\/a> until you're doing 20-30 minutes daily. Remember that it's better to do little and often than one big session each week. If it takes 30 minutes to walk, but you only have 20 minutes to spare, take two short walks rather than a single long ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/","url":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/","name":"Exercises For Over 50 And Out Of Shape - 11 Best Workouts To Help You Get Fit - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1928485955.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering which \u2605 EXERCISES FOR OVER 50 AND OUT OF SHAPE \u27a4 will help you lose weight? 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