Exercises for Women Over 50

Kettle Bells

It is already known that for weight loss, the amount of calories burned needs to exceed the amount of calories consumed. The best way to burn calories is through exercise. This website gives some exercise suggestions. However, this segment takes a deeper, more specific dive into exercises for women over 50 along with some other helpful information.

Before digging into exercises, let’s discuss calories and how they play a role in weight loss. A calorie is a unit of heat energy. The body actually gets its fuel from this heat energy and calories provided to our bodies comes from fats, carbohydrates and proteins.

Burn Calories for Weight Loss

Understanding the amount of calories consumed verses the calories burned, can help with achieving your weight loss goals. Therefore, reading ingredient labels is very important to understand what is being consumed.

When looking at exercise levels and the amount of calories being burned, it depends on the types of activities being performed. Different activities expend different amounts of calories. Let’s use walking as an example. Below is a table that explains the amount of calories burned:


As you can see, the faster you walk, the more calories that are burned. This is just one activity example. For a full list of additional exercises and activities, click on the link below.


When it comes to calculating how many daily calories you should consume, there are many kinds of apps available for your phone. Using technology is a convenient way to track calories and even foods as you are grocery shopping.

As we know, being active is very important for weight loss, especially when it is incorporated with watching our calories. Not only will exercise help with weight loss, it may help ease some of the symptoms of menopause like hot flashes, joint pain and sleep problems. Experts say exercise also lowers your risk for illnesses such as diabetes, osteoporosis and heart disease.

As we exercise, it is a good idea to incorporate various types.  If you are trying to lose weight and continue to do the same exercises repeatedly, your body will become used to them and your weight may plateau.

Increase Core Strength With Yoga

When building an exercise plan, consider incorporating these:

Core Exercises: Having a strong core is very important. Why? Because this group of muscles acts as the center of your body and helps utilize every other part of the body. You use your core in many everyday activities. If you don’t work on strengthening it, that could have adverse affects later on. Having a strong core can affect activities such as lifting, running, walking, sex and posture. Yoga is a good way to increase core strength.

– Strength Training: This is extremely important as we age to combat declines in muscle mass, metabolism and bone density. In addition to that, it can also help to decrease back pain and discomfort of arthritis.

– Stretching: This type of exercising is good with helping to maintain flexibility and having a range of motion in joints. Stretching reduces the risk of injury. Y

Watch the video below for some  great exercises:


We know that walking is a great for our waist line as well as for our overall health. However, as part of your exercise routine, have you ever thought about running? If you have always been a runner, you already have a routine in place.

However, if you are new to running, there are some things you will need to keep in mind. A wonderful article to read is “8 Tips for Running in Your 50s and Beyond“. This article gives some great tips to keep in mind as runners in our fifties.

If you are a runner and don’t like running alone, have you thought about running with a partner – your dog? Did you know there are benefits of running with your best friend? You are already aware that running can decrease stress for us. Did you know the same is true for your dog? That’s right! You know all those endorphins that are released in your brain from exercise? Well, it is especially important for nervous dogs.

Running with your dog could be something different for you and your pet to experience together. As long as you are running in an area that is safe for you and your pet, you may want to give it try.

If you haven’t run with your best friend yet, you may want to start out slowly and work your way up. For example, try jogging for two minutes, then walking for two minutes for a week or two.

For each workout, remember the importance of warming up and cooling down.

When you buy something from this website, I may receive an affiliate commission. These are my opinions and are not representative of the companies that create these products. My reviews are based on my personal own experience and research. I never recommend poor quality products, or create false reviews to make sales. It is my intention to explain products so you can make an informed decision on which ones suit your needs best.

Before starting an exercise plan, consult with your doctor.

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4 thoughts on “Exercises for Women Over 50

  1. After my baby was born, I exercised at home to flatten my belly. That was 26 years ago. Since then, I enjoy an active lifestyle. I like walking in nature, riding a bicycle, swimming in the summertime in the natural water (lakes, ocean). I started dancing the Argentinian Tango at 45 years old, and now at 50, I started aerial acrobatics with my 26 years old son. It’s all fun! By the way, dancing is good not only for staying physically fit, but it is also very good for your brain and keeps Alzheimer’s away.
    Great article I love it when people can fit exercise into their schedule, set reasonable goals, pay attention and stay persistent in achieving them.

    1. Thank you for visiting my site, Julia, and for the comments. You have a very active life style and it sounds like you are doing very well with it. Thank you for sharing your activities and being an inspiration to others. The information you shared about dancing is awesome. Continue to stay active and be the healthy you that you are.

  2. Ah yes that pesky core. The belt that when weak can and will wreak havoc on every other part of our life. Such an important aspect of our integral health.
    After having children my core weakened so much that I could feel my tailbone fish tale like a teen driving too fast in the snow. There were times I couldn’t walk because of the weak core muscles. Which made exercising a very painful experience and created a vicious cycle of weight gain and exercise problems. It is at the point now where I have to use very gentle muscle strengthening exercises like these to build the core back up and stabilize my spine again. SO kudos to you for sharing these tips and videos. I hope it brings much strength and relief for many!

    1. Thank you for visiting my site, for your comments and kind words. I am so sorry to hear about all the pain you are experiencing. Even though my children are grown, I still remember how rough it was for me to get back into the routine of exercising. You may want to check with your doctor to see if it is okay to start these exercises since you’ve experienced so much pain. If so, I am certainly hoping these exercises help you feel better soon. I know how important it is to feel “ourselves” again. Please come back and visit again, soon. Have a healthy week.

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