Many women over 50 struggle with finding time and motivation to start taking care of themselves after spending their whole lives taking care of everyone else. They also don’t know where to start.
You’re at a stage in your life now where it’s all about you and it’s up to you to make those life changes so you can live out the next chapter healthy, strong, happy and full of life. Today, I want to share some simple hacks with you on how to get in shape after 50.
These are all super easy to apply and you can start as soon as today!
I first want to address that you should never use your age as an excuse to not start anything, especially when it comes to your health. At 62 years old, I just quit smoking and also quit sugar.
You can check out the latest vids over on my YouTube channel about my 30 day No sugar challenge!
Is it too late to Get in Shape after 50?
No! It’s never too late to get in shape after 50, 60, or even 70. While working on your fitness might not give you a complete body transformation, it will improve your overall health tenfold. Your endurance gets better, and you feel so much more confident than you did previously.
But I will be honest with you.
Being healthy won’t automatically make you twenty again. However, that shouldn’t be your aim anyway. The right way to think about it is that you’re improving the quality of your life and loving your body the way it deserves to be loved.
10 Tips To Get in shape After 50
With some simple steps, you’ll be on your way to living a healthier life. It’s not too late to take care of your health.
I’ve seen many women get in shape after 50 and are living their best lives ever! You can too.
Prioritize Yourself
It’s time you put yourself first. Your needs, your health, your dreams, your life. You are number one and your health should be at the top of your priority list of things to do.
Spending some extra money on yourself is a good thing. We’re at an age where we’re used to taking care of everyone around us, so we tend to save money by compromising our own well-being. This needs to stop.
Treat yourself to some good vitamins for yourself, or buy those hot running shoes or workout clothes!
Make a Date
You’ve decided to ramp up your health, but that’s only the first step. Thoughts will just be thoughts unless you follow through with them with a game plan in mind. Many people have good intentions but never follow through.
I’ve been where you are, and it’s not easy, but stick to the plan, and you’ll see your muffin top disappear and your body start getting stronger. Your skin will even start to glow too!!
Set a date in the near future on your calendar and make that your “The New Me” date where you start taking care of yourself. Stick to that date like your life depends on it, because it kinda does anyway.
Try Weight Loss Exercises at Home
Many women over 50 are not comfortable enough in their own skin to go to a gym and that’s perfectly normal. It’s just as easy to workout at home! There are tons of free workout videos, for beginners, on YouTube! A simple search there and you’ll be working out in no time.
No equipment? No Problem. Many of these exercises are simple bodyweight exercises!
Finding motivation at home is pretty damn hard, but some simple tips like adding it to your calendar can help give you a much-needed boost.
Hold Yourself Accountable
It’s just human nature to slack off when you don’t have anyone you’re answering to. Ask your partner or your friends to venture on this journey with you so you both can keep each other accountable for meeting your goals.
We all have at least one friend or family member who would love to start taking care of their health but have no support. Call a friend and get started!
Strength Training
After 50, we’re losing a lot of muscle mass, which means strength training is crucial for our bodies to continue handling all that we put it through. Slowly incorporate 20-25 minutes of strength training; the results will blow you away.
You can buy free weights or use resistance bands to add strength training to your workout routine.
Drink Enough Water
Go get up right now and have some water! I can’t stress this enough: water is the key to getting healthier in a short span of time. Not only does it lubricate your joints, it helps make you feel full so you’re less likely to reach for snacks and it makes your skin glow!
While there is no proof that you need 8-10 glasses of water a day, you should at least aim for a minimum of 4. Don’t like water? Squeeze a lemon in there or drop some mint leaves in it. Mmmm.
Make a Fitness Plan To Lose Weight
If you’re doing random exercises and diets, it’s going to lead you nowhere. You need to set proper goals and benchmarks for yourself and then make a custom fitness plan that caters to your needs.
The first step is to understand your current fitness levels using pulse rate, BMI, your entire range of motion, how long it takes to walk, etc. Once you have that down, set your goals and then select your diet plan and exercise routine.
You’ll most likely need to change your diet. No sugar, cut down on processed foods (they make you feel like crap anyway and are super bad for inflammation) and ease up on take out food.
Use Walking To Get Fit After 50
It sounds so simple and maybe even a bit cliché but get outside and get walking. That’s the easiest way to start getting in shape.
Phone a friend or grab your neighbour. Surely someone would love to join you! Maybe even your poor pooch who would love to go for more walks.
Start small, 30 minutes, gentle walk and work up to brisk walking and longer. You’ll notice results within two weeks! And girl, you gonna feel like a million bucks just from walking.
Speak to Your Doctor Before Starting
It’s always so important to talk to your doctor before starting any new health regime. Book an appointment just to be safe. To want to get in shape after 50 is a great idea, but you don’t want to do something that’s putting you at more risk.
He/she also may have some good tips for you, meal plans, food choices and supplements you may be able to take (or should avoid) while you’re on your new path to a healthier life!
Manage Stress!
Apart from including low-carb fruits and veggies in your diet, you should also focus on your mental health, that’s been neglected for the last fifty years. Your daily nine-to-five, coupled with providing for your kids, takes a mental toll that is not talked about often.
Stress has been known to cause so many health problems, yet we continue to focus on the physical and neglect the mental. Whether it’s talking to an expert, going on a vacation, or self-care routines, prioritize peace and heal your inner child.
Answering Common Questions
What Is the Best Cardio After 50?
Walking, walking, walking. When it comes to cardio, there are many options available, but for someone our age, this is the exercise that’s least likely to cause injury and harm.
While it depends on your individual fitness level, walking is simply universal and can be done by anyone. Say no to belly fat and yes to a healthier life.
What Happens in Your Body When You Exercise?
Many parts of your body are impacted when you choose to work out. Some of them include stimulating bone formation and reducing the loss of calcium when you get older. And let’s not forget how it helps total blood circulation which helps with weight loss, hair growth and making your skin glow!
Additionally, you sweat, which causes harmful substances to leave your body.
But there’s more.
When you’re breathing hard, your lungs try to keep up, which ultimately increases their oxygen capacity. Lastly, to supply energy to your muscles, your body breaks down sugar reserves, which causes you to lose fat.
There are way too many perks of being active that you simply can’t ignore. No one said getting in shape in your 50s is easy, but in my experience, it is definitely worth it.
How To Start Getting in Shape at 50?
Now, I know there’s a lot of information here that will take time to digest, but if you’re looking for a starting point, then hear me out.
Start easy and slow.
If it’s all too much for you to keep up with, then just start with small goals. Replace that late-night tub of ice cream with yogurt and berries, or start making meals at home as opposed to takeouts.
When you go out, choose a lower-cholesterol food option rather than going straight for those delicious and deadly dishes. It doesn’t have to be complicated from the get-go.
For exercise, just use the stairs instead of taking the elevator. Stop avoiding things that take a lot of walking and just battle it head-on. It’s these simple changes that go a long way. Once you’re more comfortable with them, that’s when you go all in.
What Are Some Exercises That Reverse Aging?
While you can’t literally reverse aging, you can practice some exercises that can have results that seem like they’re taking you back in time. Aerobics is a great way to do that. This is a type of cardio that has numerous benefits and can help get you on your feet again.
Moreover, at 50, you can take a stroll, use push-and-pull machines at the gym or home, and even try some dumbbell movements. However, when it comes to weights, you need to consult your doctor, and a fitness trainer is a must.
We don’t want to pull a muscle and end up with a world of pain and misery, now do we?
With these exercises and some reverse aging supplements, you’ll be set for life.
Can a Woman Get In Shape after 50?
The simple answer is: yes, you can.
With age comes more health problems looming over us like a shadow, especially for a woman who’s undergone childbirth and hormonal changes, but that doesn’t mean there’s no escape. While it takes more effort to get in shape after 50, it doesn’t mean it’s impossible.
I am a living, breathing example of all that you can accomplish with some hard work! Don’t let anyone tell you otherwise.
Should I Do Weights vs Cardio After 50?
Do both. The order, on the other hand, depends on your goal.
Do you want to be able to lift your grandchildren, or do you want to lose some weight and be more confident in your own skin? If it’s the latter, you should focus more on cardio because that’s excellent for weight loss, while if it’s the first one, go more for the weights.
This doesn’t mean you should skip out on one or the other, provided your doctor gives you the green flag; it just means that the ratio of your fitness routine should change based on what you’re trying to achieve.
Final Thoughts on How to Get in Shape after 50
The bottom line is that, yes, you’re over fifty now, but that doesn’t mean it’s the end of the world. You can get in shape after 50. I am well into my 60s and more happy than I’ve ever been before.
Being lazy is an active choice, one which we can’t afford anymore, so investing energy and time into getting healthy is not only a want but also an absolute necessity.
From what I’ve learned on my journey, the biggest hurdle is not having the confidence to start, but once you get into the groove, there’s a whole new world out there waiting for you.
