For adults over 50, it’s not too late to find new and fun ways to exercise.
Want to start a health and fitness journey as an older adult?
You may want to focus on lifestyle activities that will keep you active and exploring — and allow for fun.
Easy ways to get moving
- Stretch for 5 minutes
- If you are able, walk outside in short bursts of 5-15 minutes
- Walk or hike with a friend or partner
- Try seated exercises
Weight training
Strength training is vital for your health as you age. You may want to start with lighter weights and slowly increase.
Lifting weights may especially benefit older adults, and may reduce risk of injury and falling. This may make everyday tasks easier. It may also improve your, mobility, and brain function.
Swimming and water aerobics
Jumping in the pool is another way to kick-start your fitness routine. In addition to being cardiovascular exercise, swimming gives you a strength workout because of the water’s resistanceTrusted Source.
Try aqua aerobics, or water walking if you prefer to have more fun in the pool than just swimming laps. It combines the benefits of swimming and group fitness.
You can also learn how to swim as an adult— not everyone learns how to swim when they are young. Check locally for adult classes.
Zumba
Zumba is a great activity for those who love to dance.
Combining dance moves with an aerobic workout, Zumba is a way to get your exercise in without feeling like you’re exercising.
Yoga
Yoga can be a great activity to support your body and mind. You can do it alone or in a group setting, indoors or outdoors.
YogaTrusted Source may also help with joint lubrication, as well as balance and mobility as you hold and move through the positions.
If you are going through menopause, yoga may also support not only your mental wellbeing, but also offer physical relief.
Seated yoga may also help with arthritis symptoms.
Running, walking, and hiking
For those who love running, there’s no reason to stop as you age. If you’re new to running, you may want to start slow.
If you love the mental clarity you gain from being outdoors and exercising in the fresh air, perhaps hiking is more suitable for you. Check locally for safe areas with walking paths, such as wildlife preserves, parks, and more. As a bonus, you may even get to see some wildlife as you hike!
Walking has numerous benefits. It may support your heart, mood, joints, and more. You can walk inside on a treadmill, or outside in a safe area. The benefits of exercising outdoors include improved mood, self-esteem, and emotional response.
Biking
You can cycle (also called spinning) or ride a stationary bike indoors, or ride a bicycle outdoors. If you bike outside, stick to safe areas, and wear protective gear like a helmet and reflective clothing.
Try a recumbent bike if a traditional bike or spin class isn’t right for you. Many recumbent bikes now have a screen attached, allowing you to watch Netflix or stream other content while exercising.
The takeaway
It’s never too late to prioritize your health and fitness. Exercise can keep your heart healthy, bones and joints strong, and support your mental wellbeing.
Finding a way to move that makes you feel good will take you a long way.
Looking for an exercise plan to get started?
Check out Healthline’s Exercise Plan for Older Adults.
Last medically reviewed on April 27, 2025
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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Apr 28, 2025
Written By
The Healthline Editorial Team
Edited By
Christina Snyder
Copy Edited By
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Apr 27, 2025
Medically Reviewed By
Micky Lal, MA, CSCS,RYT
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Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by The Healthline Editorial Team — Updated on April 28, 2025
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