Getting Fit After 50: Best Exercises and Weekly Workout Tips

Key takeaways:

• A balanced workout after 50 generally includes aerobic activity and strength training, with balance work as another useful part of the routine.¹²

• There is no single best exercise for everyone over 50. Walking, cycling, swimming, dancing, resistance training, yoga, and other activities can all be part of a routine depending on your health, ability, and goals.

• If you have been inactive, start with a manageable amount of exercise and gradually add more duration or challenge.³

• Strength training can help maintain or increase muscle mass and strength as you get older.⁵

• Talk with your doctor before beginning or substantially changing your exercise routine if you have a chronic health condition, pain, an injury, arthritis, balance concerns or a recent surgery.¹

Getting fit after 50 starts with a realistic plan

Getting in shape at 50 does not have to mean returning to the workouts you did decades ago or jumping into an intense new program. What matters more is finding activities that fit where you are now and building from there.

Trying to change everything at once can make a new routine harder to maintain.

What are the best exercises after 50?

The best workouts for people over 50 include a mix of activities rather than one specific exercise.

Walking and strength training are among the ways many adults want to stay active as they age. In the 2026 Mutual of Omaha Aging Well Survey, 87% of adults age 50+ said they want to be able to keep walking or hiking, while 37% said they want to keep strength training. A balanced routine can include these types of movement along with balance and flexibility work.*

Different types of exercise can help you build strength, stamina, balance or flexibility. Here are some options based on your fitness goals:

What could a balanced weekly workout after 50 look like?

You do not need to exercise every day to work toward the recommended weekly activity amounts.¹ This example shows one way to spread 150 minutes of moderate aerobic activity across the week while including strength training two days a week. It is a starting point, not a prescription, so adjust the activities and schedule to your health, ability and advice from your doctor.

How to start exercising after 50

Age alone does not determine how hard you should exercise. Your approach to fitness after 50 should take your current fitness level, health conditions, injuries, joint comfort, and balance into account.

If you have not exercised regularly for a while, begin with an amount you can comfortably manage. That might be a short walk, a few minutes on a stationary bike or another activity you enjoy. If the activity begins to feel manageable, gradually add a little more time or challenge.³

Talk with your doctor before starting or substantially changing an exercise routine, especially if you have a chronic health condition, pain, an injury, arthritis, balance concerns or a recent surgery. If knee pain or weakness affects your activity, consult your doctor before trying knee exercises for seniors.

Cardio exercises to improve stamina after 50

Aerobic exercise gets your heart pumping and your lungs working harder. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity, or an equivalent combination of the two.¹

If improving stamina is your goal, start with an aerobic activity you can sustain and work your way up. You might add a few minutes to a walk, ride a little farther on your bike or gradually increase how often you exercise.³

Walking, swimming, cycling, dancing and cardio exercises you can do at home are all options. The activity does not have to be the same every day, and choosing something you enjoy may make it easier to keep exercise in your routine.

Strength training after 50

Muscle mass and strength tend to decline with age, but strength training can help you maintain or increase both.⁵ Current activity guidelines recommend muscle-strengthening exercise for all major muscle groups at least two days a week.¹

Strength training does not require a particular type of equipment. Depending on your ability, strength training after 50 can include weights, resistance bands or simple body-weight exercises such as chair stands and wall push-ups.

How can strength training help with age-related muscle loss?

Strength and lean muscle tend to decline as you get older. Regular resistance training can help maintain or build muscle and strength, which can make everyday movements such as lifting, carrying and getting up from a chair easier.⁵

You do not need to lift as much weight as possible to make strength training worthwhile. Choose resistance that allows you to maintain good form, and increase the resistance gradually as an exercise becomes easier.⁵

Build strength gradually and focus on form

Start with resistance you can control using good technique. As an exercise becomes easier, gradually increase the resistance rather than making a large jump. Good form matters more than how much weight you lift. If you are new to strength training, consider working with a physical therapist, trainer or other qualified fitness professional to learn proper technique.⁵ Give the muscles you worked time to recover before training the same muscle group again. Stop an exercise if it causes pain, and talk with your doctor about pain that does not go away.

Balance, flexibility and mobility after 50

Flexibility and balance support different parts of fitness. Stretching and mobility work can help maintain your range of motion, while balance exercises challenge your ability to stay steady.

For adults 65 and older, balance activity should be part of the weekly exercise mix along with aerobic and muscle-strengthening activity.²

Tai chi, yoga and dedicated balance exercises are some options. Choose movements that fit your current ability and ask about modifications if certain positions are difficult.

Frequently asked questions about exercises after 50

Should I focus on weight loss as I get fit after 50?

Some people may need to lose weight for health purposes as they pursue their fitness goals after 50. You can do so with a targeted fitness routine and a healthy diet. However, any specific regimens are best formulated with the assistance of your doctor.

Can you reshape your body after 50?

Your body can still respond to exercise after 50. Strength training can help maintain or increase muscle mass and strength and may support changes in body composition, while aerobic activity can improve cardiovascular fitness.⁵ Results differ based on your starting point, health, eating habits and other factors. Talk with your doctor before beginning a weight-loss or exercise plan if you have a health condition or other concerns.

Does exercise after 50 look different for women? 

The same basic fitness principles apply: include aerobic activity, strength training and movement that supports balance and flexibility. After menopause, women may also want to talk with their doctor about bone health and whether weight-bearing and resistance exercise are appropriate for their individual needs.

Is walking enough exercise after 50?

Walking can count toward your weekly aerobic activity, especially when you walk at a moderate intensity. A balanced routine should also include muscle-strengthening activity at least two days a week.¹

How do I know if I’m exercising at a moderate intensity?

One simple way is the “talk test.” During moderate-intensity activity, you should generally be able to talk but not sing. During vigorous activity, you may only be able to say a few words before pausing for a breath.⁶

Do you need to exercise every day after 50?

No. You can spread your activity throughout the week in a way that works for your schedule. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week and muscle-strengthening activity on at least two days.¹

Sources:

*Mutual of Omaha Aging Well Survey. Mutual of Omaha worked with research vendor quantilope to conduct a five-minute online survey of 400 adults age 50 and older with an annual household income of $50,000 or more. Research was conducted June 17-21, 2026. All survey data cited in this article is based on Mutual of Omaha proprietary research unless otherwise noted.

1. Centers for Disease Control and Prevention. (2025, December 4). Adding Physical Activity as an Adult. https://www.cdc.gov/physical-activity-basics/adding-adults/index.html

2. Centers for Disease Control and Prevention. (2025, December 4). Older Adults: Adding Activity Recommendations. https://www.cdc.gov/physical-activity-basics/adding-older-adults/index.html

3. Centers for Disease Control and Prevention. (2025, December 4). Steps for Getting Started With Physical Activity. https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html

4. National Institute on Aging. (2025, June 5). Three Types of Exercise and Physical Activity. https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-and-physical-activity

5. Mayo Clinic. (2026, June 5). Strength Training: Get Stronger, Leaner, Healthier. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

6. Centers for Disease Control and Prevention. (2025, December 4). How to Measure Physical Activity Intensity.  https://www.cdc.gov/physical-activity-basics/measuring/index.html