It can be extremely frustrating and also mentally debilitating to run, walk, and hit the treadmill or elliptical during old age. There is likely to be some wear and tear, but that is not an indication to completely give up exercising. A few changes to the routine is what’s needed.

For seniors, or individuals above 50, hips, backs, balance, knees and cardio – all could be trouble areas and a huge blow to a pragmatic attitude.

Workout Over 50: Recommendations

Yoga and Pilates

Yoga and Pilates are wonderful ways to remain flexible and strong beyond 50 as both could be modified easily. The spine is any human body’s lifeline, and with age, it’s important to keep it healthy and strong. With age, people lose flexibility and it’s extremely critical to their ligaments and tendons to remain pliable and ensure the joint fluids are in circulation.

Jogging in sunset


Floor work must be increased to relieve pressure on the knees. If touching the toes is no more possible, resort to an elastic band-assisted stretch.

Arthritis could make gripping tough when tissue loses elasticity, which could mean abandoning overhead presses or heavy weights. Older people are likely to lose control of heavy equipment and hurt other parts of their body – for instance, their shoulders during an overhead press.


With age, it becomes increasingly crucial to stretch, reopen the muscles and joints post a workout. At least, five minutes of stretching post workout is recommended.

Getting warmed up prior to a workout is essential for balance. For seniors who run, walking for five minutes and then graduating to a run is advised. Intervals of running and walking are also fine.

Change Things Up

As you age, it’s important to change things up quite often, surprising the muscles and working them differently. Senior runners would have to balance their workouts with increased stretching and strength training to avoid knee and hip issues.

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