Body Image Movement Fit & Fabulous 2017 Health & Wellness Healthy Weight Week Over 50s Lifestyle

Easy ways to maintain your fitness after 50

February 1, 2017
Fit Fabulous Healthier Happier

If you haven’t been exercising regularly you might be thinking about easy ways to maintain your fitness over 50.  It is a fact that we age but that doesn’t mean that we should give up on exercise.  Regular exercise is even more important as we age to strengthen our bones, keep us flexible and improve our general mental well-being.

If you have let your regular exercise routine slide, it won’t take long to get back some level of fitness and then build from there.  Regular exercise and healthy eating will have You feeling Fit & Fabulous in no time and feeling so much more vibrant and alive.

The important thing is to take it slowly otherwise you may sustain an injury.  Slow and steady build up is the way to go.

Easy ways to Maintain Your Fitness Over 50


easy ways to Maintain your fitness after 50

A 30 minute walk daily is great for your body and also your mental health.  Take a moment to enjoy your surroundings, breathe and appreciate life.


easy ways to Maintain your fitness after 50


 I’ve downloaded an app called Yoga Studio and have incorporated this into my morning daily ritual.  Yoga has no age or fitness barrier so why not give it a try.

Tai Chi

easy ways to Maintain your fitness after 50

A gentle form of exercise which enhances flexibility and balance, increased muscle strength and improves our mood.

Aquarobics or Swimming

easy ways to Maintain your fitness after 50

Exercising in the water still gives you a workout but your body will love you.  It is so gentle on the muscles and joints.  Even just walking around the pool will give your legs a workout.


easy ways to Maintain your fitness after 50

Never underestimate the importance of stretching.  At the end of each PT session my PT stretches me for 20 minutes.  I also  stretch after running.  If you aren’t sure why you need to stretch read my article ‘S’ is for Stretching – The Importance of being flexible in midlife

Light Weights

easy ways to Maintain your fitness after 50

Incorporating some light weight training into your exercise program is a must as we age.  Weights strengthen our bones to assist with good posture and help prevent Osteoporosis, plus increase muscle mass.  Why We Need to Do Strength Training


easy ways to Maintain your fitness after 50

Cycling is another way to exercise although you don’t need to be at the ‘Tour de France’ level.  An easy bike ride provides cardio exercise without putting extra pressure on your knee joints and maintains muscle mass and strength.

Don’t forget to mix up your exercise and keep it fun that way you will be more likely to stick to it!  Be Fit and Fabulous!


Let’s Keep Sizzling!

Women Living Well After 50

Living Life Your Way

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  • Reply Leanne | crestingthehill February 1, 2017 at 23:37

    I’m a walker – and I’ve gotten back into cycling a bit too. I’d love to swim more but the thought of the public swimming pool and the noise and the kids and the crowds puts me off I’m afraid. You are such an inspiration for me to keep looking for ways to get fitter Sue x

    • Reply Sue Loncaric February 2, 2017 at 11:34

      I’m with you on the public swimming pool Leanne although I used to go with girls from work in the early mornings. I can’t ride a bike would you believe!! Have a great day and walking is great because you are exercising and taking in your surroundings xx

  • Reply Marian February 2, 2017 at 00:25

    It seems to get harder after 50, doesn’t it? I have been practicing Tai Chi for almost 2 years. While it doesn’t appear to be strenuous, it definitely works your legs and core as you progress in form. I normally start sweating 20 minutes into a class.

    I got a Fitbit in November. Since I am naturally goal oriented, I am trying to do my 10K steps regularly. It’s about 90 minutes of brisk walking. My heart rate goes way up and I sweat, even in the cold weather. Never realized what a great workout walking could be!

    • Reply Sue Loncaric February 2, 2017 at 11:36

      Well I really started exercising again at 50 Marian. I was working with some younger women who thought I was their sister rather than older enough to be their mother LOL:) They encouraged me into running and bootcamp and I’ve never looked back. Now I’m turning 60 this year and feel fit and fabulous. I enjoy daily yoga which keeps me flexible and running and PT. Fitbits are great aren’t they? I don’t have one but I can see that wearing one would really get you counting the steps!! Have a fit and fabulous day xx

  • Reply Shari Eberts February 2, 2017 at 06:47

    I love yoga and am going to check out your recommended app right now. Thanks!

    • Reply Sue Loncaric February 2, 2017 at 11:38

      It really is a good app Shari and I don’t get any money for saying that. I’m really enjoying using it. Let me know your thoughts if you do. have a great day!

  • Reply Laurie Stone February 2, 2017 at 07:32

    Sue, Love these tips. I’ve been a walker and yogi for many years. I can’t begin to say how much they help me. I need them now (at 60) more than ever.

    • Reply Sue Loncaric February 2, 2017 at 11:39

      Thank you Laurie! I only started yoga last year and not really seriously. This year (I know only a month old) I am doing a yoga practice 5 times a week and can already feel the benefits of feeling more flexible. Have a great day!

  • Reply Kathy Marris February 2, 2017 at 10:28

    Great advice Sue. I do all of the above (except the swimming) most days of the week. I normally allow myself one day off a week. If I try to do high impact exercise I normally end up hurting myself so I have to take it gently these days. I do Studio Pilates one or two days a week and I find that helps keep my supple and strengthens my core muscles. #TeamLovinLife

    • Reply Sue Loncaric February 2, 2017 at 11:41

      I need a day off a week Kathy just to rest and restore my body. I have been doing yoga 5 times a week and loving the flexibility I’m feeling. I also love running with my Saturday Sisters but understand running isn’t for everyone. There are so many ways to exercise everyone can find one thing they like can’t they?

  • Reply Lyndall @ SeizeThe Day Project February 2, 2017 at 11:23

    Loving your suggestions Sue. Everyone likes something different. Personally, I’m not really a gym type. I walk every day and I love it. My son has been trying to get me to join the gym with him and I know a light weights routine would be good for me, but find it boring doing repetitive things while looking at a wall. I think, so long as we keep moving and find something that works for us, it’s great.

    • Reply Sue Loncaric February 2, 2017 at 11:33

      Exactly Lyndall and I do weights with my PT but it isn’t my favourite work out. I am really getting into yoga and find that challenging and I love to run or walk with my friends in the fresh air by the Brisbane river. As long as we move in some way that is the main thing. Have a beautiful day. xx

  • Reply Deborah February 2, 2017 at 11:23

    It’s funny as I spend a lot of time feeling guilty for not doing more and every so often it occurs to me I’m nearly 50 (in December).

    I remember doing a Body Jam (dance) class in 2009 or so at a gym in the city in Brisbane after work and I loved it but sometimes felt quite unfit. I looked around one day and realised I was probably a decade older than most of the others there. It was shocking (as I was only just 40 and didn’t feel that old). It was a good reminder though.

    • Reply Sue Loncaric February 2, 2017 at 11:32

      I know Deb. I am 60 this year but because I’ve worked out with younger people they think I can do what they can!! I do enjoy my exercise and it is different for everyone. I just want to still be able to run around after my darling grandson and enjoy travelling and all the good things about being retired. Have a great day! PS a walk is just as good as any exercise class.

  • Reply Sydney Shop Girl February 2, 2017 at 14:22

    Just getting back into yoga myself and am feeling all the better for it, Sue. I’m addicted to that endorphin rush after cardio each day so it’s been a huge deal to swap cardio days for yoga now and then. But my body is feeling much less tense already so that’s all the motivation I need to keep at it.

    SSG xxx

    • Reply Sue Loncaric February 3, 2017 at 07:39

      Yes I saw your post SSG. I’m really enjoying my morning yoga routine combined with my other exercises. I love the feeling in body and mind after a yoga session it is a lovely warm feeling that takes me through the day. Have a wonderful week!

  • Reply Leanne @ Deep Fried Fruit February 2, 2017 at 16:50

    I’m not in my 50s yet, but these are great tips for the 40s too. Especially for someone like me who is not a runner and dislikes cardio immensely.

    • Reply Sue Loncaric February 3, 2017 at 07:38

      Yes these tips really are for anyone. If you are younger you can go harder but any of these exercises will keep you fit Leanne. Cardio can be a challenge but even a yoga session or a brisk walk will get your heart pumping. Have a great week and see you at the next link up.

  • Reply Life Images by Jill February 2, 2017 at 17:25

    thanks so much for these ways to help keep fit. I am just a shade over 60 and i’ve been in a bit of a slump over the summer holidays due to a small injury. I really do need to start getting back out and walking and exercising. So thank you. A very well timed post for me. I’ve linked up with you today through Lifestyle 50.

    • Reply Sue Loncaric February 3, 2017 at 07:37

      Oh I hope your injury is on the mend but do take it easy getting back into exercise. Walking is great and doesn’t cost anything, plus you can take in your surroundings and think. Good luck getting back into an exercise routine – you can do it!

  • Reply Jean | February 3, 2017 at 11:33

    Sue, these are great tips for all ages. With all these different things to choose from, we should all be able to find two or three that appeal. Thanks for the encouragement.

    • Reply Sue Loncaric February 4, 2017 at 05:44

      Exactly Jean! There are so many ways to exercise and keep fit and healthy. It is just a matter of finding one that is right for you! Have a great week!

  • Reply Janet aka Middle Aged Mama February 3, 2017 at 16:35

    I’m glad you listed aqua aerobics – I did my first two classes this week and loved it! Though, I will stick to the shallow water class from now on – I found the deep water one meant I had to use my arms a lot more and that meant the bursitis in my shoulder flared up. Ouch.

    • Reply Sue Loncaric February 4, 2017 at 05:48

      Hi Janet, Aqua Aerobics is on my list to try I just need to make the effort to find a class. I might need the shallow water one as well as sometimes I’m not confident in deeper water. Enjoy your classes.

  • Reply Valerie February 3, 2017 at 17:59

    Brilliant advice Sue! I’ve been enjoying going to a weekly evening zumba class since last year (bar when other events get in the way) and go to aqua aerobics every now and again (which I really enjoy). This year, I’ve started building in going to the gym on a Sunday morning, when I can.

    • Reply Sue Loncaric February 4, 2017 at 05:50

      Thank you Valerie. My friend loves Zumba and goes once or twice a week – it is really fund. Looks like you are definitely getting your fitness program in order doing things you love to do. Have a wonderful weekend and thanks for stopping by. x

  • Reply Pacita February 4, 2017 at 09:17

    Love your post, Sue. When I lived in Virginia, I was very active going to the gym to exercise and to meet my friends. Now that we moved to Las Vegas to “retire” I lost my enthusiasm to visit a gym even though there is one in our gated community. I guess because I don’t know anyone here unlike when we were in Virginia.
    Your post inspired me to start exercising again and for my health and eventually; I would find new friends. I plan to start with walking and gentle yoga. Thank you.

    • Reply Sue Loncaric February 6, 2017 at 09:19

      It is hard to start again in a new place isn’t it Pacita? However, if you start going to classes you will make you new friends and have something in common. Walking and yoga are excellent ways to keep fit. Have a fabulous week.

  • Reply Min@WriteoftheMiddle February 4, 2017 at 17:33

    Exercising is even more important as we age! I do a few of the activities that you’ve mentioned here but my routine is a bit out of whack at the moment. Hoping to get back on track again very soon! 🙂 #TeamLovinLife

    • Reply Sue Loncaric February 6, 2017 at 09:20

      It is easy to get out of routine isn’t it Min especially over the Christmas/New Year period. Why not try just 15 minutes of walking each day to get started? Have a great week!

  • Reply Melissa @ All Around Oz February 9, 2017 at 07:22

    Great tips…..I really need to start walking again but it has been SO hot! I’m not a swimmer but I used to ride so maybe I should invest in another bike.

    • Reply Sue Loncaric February 9, 2017 at 11:16

      Yes it has been hot Melissa! I actually can’t remember it this hot in Qld since I moved here 30 years ago. I wish I could ride a bike but I’m hopeless at that. The message is just do some form of movement that you enjoy and that gets your heart pumping!!! Have a great day xx

  • Reply Terri Webster Schrandt February 10, 2017 at 13:59

    Sue, this is full of great ideas! Anyone can easily try these on their own or through a recreation center. Did you know that pushing and pulling in water equals 12 pounds of pressure? A great workout for many!

    • Reply Sue Loncaric February 13, 2017 at 09:14

      I didn’t know about pushing and pulling in water Terri although I know trying to walk around a pool can give you a good workout. It is just about finding something you enjoy doing and that way you are inclined to want to keep exercising. have great week!

  • Reply Will MacLurcan October 15, 2021 at 15:49

    I must admit, keeping our body fit in shape and healthy is sometimes tiring but it’s worth it. I used to hire some gym equipment when i was starting.

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