Health & Wellness Over 50s Lifestyle

Time to Get Physical – Exercise and Diet for Midlife & Beyond

August 19, 2016
Midlife Health Matters


Exercise and Diet for Over 50s

In my ‘August – The Month of Midlife Matters’ series which is published on the Millers’ ‘The Seeing Me Project, , I have discussed making Choices and Health Checks we should be having regularly.

Now it is time to Get Physical and look at Exercise and Diet for Midlife & Beyond.

Most us would remember Olivia Newton-John’s hit back in the ‘80s – Let’s Get Physical and her leotard, leg warmers and head band (which we all secretly loved and had a pair of leg warmers in our wardrobe!).

The Leotards, Leg Warmers and Sweat Bands might have gone, and I do love today’s stylish workout gear, however the principle is still the same.  You can’t just rely on wearing stylish workout gear to be healthy – you actually need regular exercise, coupled with a well-balanced diet to maintain and healthy and happy lifestyle.

yoga midlife

The key to good health - make it a lifestyle choice rather than trying each ‘fad’ you read about.Click To Tweet

So, let’s look at Exercise and Diet for Midlife

We all know that we should exercise but it can be hard to include exercise into your life if you are a busy mum, grandmother or harder still to start exercising at all.


Forget the excuses for not exercising or eating healthy just because we are menopausal. Click To Tweet

My 5 points for why you need to exercise and eat healthy if you want to Sizzle Towards 60 and beyond!

Exercise and Diet for Over 50s

1. Invest in You!

You invest in your home, your career, your family, friendship and other areas of your life so why not yourself?  Investing in you by employing a Personal Trainer is money well spent.   A Personal Trainer can assess your requirements and provide a training program for you.

Exercise and Diet for Over 50s

2. Schedule in time for exercise

Yep, we are all busy, so schedule exercise as an appointment in your diary

Exercise and Diet for Over 50s


3. It is never too late to start

Even if your joggers have become dusty and mildewed because of lack of use, you can still start!  Just make sure you get the all clear from the doctor and start slowly.  Even a brisk walk is a good and easy way to start.

Exercise and Diet for Over 50s

4. Include weight training

Weight training is important especially as we age.  It improves bone density, posture, muscle mass and flexibility.  You can read more about the importance of strength training here –  Why We Need to do Strength Training

Exercise and Diet for Over 50s

5. Don’t associate the word ‘diet’ with losing weight

When we hear the word ‘diet’ we immediately think of weight loss.  A healthy well balanced diet is so much more than that.  The secret is to just cut out processed foods containing high sugar and fat content and learn to read the labels!

Exercise and Diet for Over 50s

Click here to read the article in full. I’d love you to leave a comment for me on what matters to you in Midlife

Next in August – the Month of Midlife Matters series, I will be taking you on a journey of ‘self-discovery’ and also challenging yourself.


Let’s Keep Sizzling!


















Women Living Well After 50

Living Life Your Way

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  • Reply Terri Webster Schrandt August 19, 2016 at 12:30

    Such a great post, Sue! For so many it is too easy to sit on the couch and watch TV. Teaching our children and grandchildren the value of exercise leads to lifelong fitness and wellness!

    • Reply Sue Loncaric August 19, 2016 at 16:07

      Exactly Terri! I feel a great responsibility to lead by example with our grandchildren. No point telling them to do something that you won’t do your self. Have a lovely day!

  • Reply Tara Berries August 19, 2016 at 15:50

    Great post. I am not middle age but I do think it is important to get physical exercise at all ages.

    • Reply Sue Loncaric August 19, 2016 at 16:08

      Yes Tara everyone should have exercise in their life even if just going for a daily walk. The benefits are wonderful.

  • Reply Laurie August 19, 2016 at 18:37

    I have been thinking about exercise lately. I totally agree on some form of weight training for the muscles. I am starting to notice a change there ! I am thinking also about Yoga, nice and gentle. I find it hard to diet because I have multiple allergies, and I’m restricted enough !

    • Reply Sue Loncaric August 20, 2016 at 14:25

      You don’t need to diet Laurie just eat balanced healthy food and exercise. Yoga is a great workout – even though you say it is nice and gentle it can be challenging in some of the poses plus it does build strength. Weights and core stability are vital as we get older to keep our bones and muscles strong.

  • Reply Carol Cassara August 19, 2016 at 22:20

    You are so very right. It is NEVER too late to begin. And begin again, if you must.

    • Reply Sue Loncaric August 20, 2016 at 14:22

      I’m tossing up whether to try for the Masters Games Half Marathon next year. It will be held in New Zealand so only ‘across the ditch’ as we say in Oz.

  • Reply Peggy August 19, 2016 at 23:20

    So I’m 52. My rule of thumb is find a physical activity you love to do and you’ll never exercise a day in your life. I’ve been training Muay Thai Kickboxing since 2007 (started right after I turned 43) and got my 3rd degree black belt right before my 52nd birthday. A good friend of mine was 68 when we earned our 3rd degree ranks. Age is most certainly just a number.

    I also practice and teach yoga.

    And walk. I do gobs of walking. My husband calls my pace a forced march. LOL

    So…find something you love to do and get moving 🙂

    • Reply Sue Loncaric August 20, 2016 at 14:19

      That is the secret Peggy – finding something you enjoy. It certainly makes keeping fitter easier. I only came to yoga last year but enjoy the practice and well done you with you Muay Thai Kickboxing.

  • Reply Helen August 20, 2016 at 20:14

    Hi Sue I look forward to getting your emails every week. Your articles and information are so interesting and and I am trying to use all this knowledge to help me to sizzle towards 60 and beyond. I am sure that everyone who reads your blogs etc. Must be appreciating your advice and other articles by your guests. Thank you so much for taking the time and caring to put this info out there for so many of us…. You have certainly made me sit up and take notice. If we take one thing from your info we are already moving forward. Happy sizzling everone we only get one shot at this life so get moving. Cheers Sue. ?

    • Reply Sue Loncaric August 21, 2016 at 08:26

      Helen I cannot tell you how much your comment means to me. It is so encouraging to read and certainly makes me feel that I’m achieving what I set out to do. No I’m not an expert just living my life and passing on my life’s lessons in the hope of motivating and encouraging others. I do appreciate you taking the time to leave a comment and hope you enjoy being part of the community. I also value any feedback so if you have any ideas or topics you would like to see on the blog I’d love to hear what they are. Have a beautiful week – you have certainly made mine! Would you mind if I quoted some of your comment as a testimonial?

  • Reply Shirley Corder August 21, 2016 at 16:40

    So true, Sue. We talk about going on a diet “tomorrow”, where we really should be making a lifestyle change instead. Then the lbs will gradually slip off and STAY OFF!

    • Reply Sue Loncaric August 22, 2016 at 11:35

      That is it Shirley a lifestyle change! You got it! Thank you for stopping by and have a lovely week.

  • Reply Julie Syl Kalungi August 22, 2016 at 02:46

    Awesome Post, I totally agree that its never too late to start or Reignite our love to great physical health and fitness and exercise keeps our ticker ticking along fine! Thanks for sharing at the Pit Stop

    • Reply Sue Loncaric August 22, 2016 at 11:35

      Thank you Julie!!! I reignited mine just before I turned 50 and now it is just part of my lifestyle. Thank you for stopping by and I love linking up at Pit Stop.

  • Reply Beverly August 25, 2016 at 03:30

    Great post, as you said it is never too late to start. We need to do all we can to provide the best quality of life we can. Just because we are getting older, doesn’t mean we stop eating right, exercising and taking care of our bodies.
    Thanks for sharing at Over The Moon Party,

    • Reply Sue Loncaric August 25, 2016 at 06:29

      Exactly Beverly! We only have one life and one body so we need to do what we can to look after it. Thanks for being a great co-host at Over the Moon.!

  • Reply Molly Stevens August 25, 2016 at 09:29

    I have exercised on and off for my entire life and just came off a hiatus to get back into a walking program. I feel so much better! And I know it is an essential part of my self care, especially as I grow older. I don’t want to do running or more aggressive exercises – looking for vigorous and yet gentle exercise to keep me fit. I love Classical Stretch which I have done for years – a combo of yoga, tai chi, pilates, and ballet moves. It is very strengthening and gentle at the same time. You write the truth Sue!

    • Reply Sue Loncaric August 26, 2016 at 13:19

      Oh Classical Stretch sounds great. I used to do ballet when I was younger and miss it. Of course, I would be not as flexible but I do love the idea of a combo of yoga, tai chi, pilates and ballet moves. I’m definitely going to check it out. Thanks Molly!

  • Reply Leanne August 25, 2016 at 15:57

    I’m really leaning towards yoga – just waiting for the right time and class to give me a prod in the right direction. It seems to be a really good way to exercise in midlife on top of my walking.

    • Reply Sue Loncaric August 26, 2016 at 13:24

      Oh yoga is great and I think you would love it Leanne. Although it can be challenging but I always feel calm and my muscles feel so warm after a practice. Combined with walking that would be a perfect exercise regime.

  • Reply Rosemond August 25, 2016 at 16:41

    Absolutely! Now exercising is even more important than ever in our lives. And not the time to let ourselves off the hook at all.

    • Reply Sue Loncaric August 26, 2016 at 13:28

      We are on the same page Rosie! We have to keep the exercise going so we are healthier as we age. We can’t just turn our back on it if we want to live life to the full we need our fitness to achieve this.

  • Reply Silly Mummy August 26, 2016 at 10:37

    I really need to get back into an exercise regime. I always included weights – it really helps.

    • Reply Sue Loncaric August 26, 2016 at 13:30

      I came to weights late. I thought running was good enough but my PT has taught me that we need weights for strength as well as cardio. She comes up with some great sessions for me.

  • Reply Janice Wald August 26, 2016 at 11:42

    It’s hard to find time for exercise since I’m always blogging. and work outside the home.

    • Reply Sue Loncaric August 26, 2016 at 13:34

      Oh Janice I know it is hard to fit it in. Maybe just a quick 10 minute walk???? While you are planning your next blog post!

  • Reply Melissa Ruddy September 2, 2016 at 09:33

    I think these are such great tips for women of any age. (Number 1 is something us working mom’s need to remember.)

    • Reply Sue Loncaric September 3, 2016 at 10:51

      Yes Melissa. Mums tend to put themselves last and this isn’t healthy for them or their family. It is hard though because I suppose that is how we have been brought up so it takes a while to break the cycle of Mum being there for everyone all the time.

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