Exercise and the Over 50s – Slowing the Slowdown

the truth. But
while we can’t
stop the ageing process, the choices we make after 50 determine how
well we age. The right habits can add
years to your life and life to your years.

Why
It Matters

From
our mid-20s onwards, fitness markers like VO₂max
(a measure of heart and lung health) start to decline by about 1%
each year. Left unchecked, this means less energy, weaker muscles,
and higher risk of lifestyle diseases like heart disease, diabetes,
and osteoporosis.

The
good news? Exercise can slow this decline dramatically—sometimes
even reversing it.

The
Three Pillars of Fitness After 50

1.
Cardiovascular Health

To
keep your heart strong, combine:

• Longer,
  lower-intensity sessions
  (e.g. 45–60
  minutes walking) to burn fat and improve endurance.

• Shorter,
  more intense sessions
  (15–30
  minutes where you’re
  slightly out of breath) twice a week to maintain cardiovascular
  fitness.

Both
types are essential for longevity.

2.
Strength

Strength
training is often called the fountain
of youth.
From age 50, muscle fibres shrink and fat infiltrates muscle tissue,
but resistance training fights back. Just 2–3
sessions per week
of moderate weights (2–3
sets of 12–15
reps) can:

• Increase
  lean muscle mass.

• Boost
  metabolism (burn more energy at rest).

• Improve
  posture, balance, and everyday strength.

• Lower
  osteoporosis and injury risk.

3.
Flexibility

As
we age, stiffness creeps in—but
flexibility keeps us moving freely. Stretching daily (or at least 5
days a week), holding each stretch for 20 seconds, helps to:

• Maintain
  range of motion.

• Reduce
  injury risk.

• Improve
  coordination and balance, reducing falls.

• 
  

Seven
Golden Rules for Exercising Over 50

1. Get
   a check-up first
   – especially
   if you’ve
   been inactive or have a family history of heart disease.

2. Start
   slow, build gradually
   – don’t
   overhaul everything at once. Small, steady changes stick.

3. Find
   a buddy
   – exercising
   with a friend boosts motivation.

4. Set
   SMART goals
   – specific,
   measurable, achievable, realistic, and time-based.

5. Try
   before you buy
   – sample
   new activities before committing.

6. Seek
   qualified advice
   – work
   with accredited exercise physiologists or dietitians.

7. Maximise
   your time
   – balance
   cardio, strength, flexibility, warm-up, and cool-down for best
   results.

8. 
   

Nutrition
Notes for the Over 50s

Dietary
needs don’t
change dramatically, but some points become more important:

• Aim
  for 2–3
  serves of dairy or alternatives daily
  (for calcium).

• Eat
  plenty
  of fruit, vegetables, and whole grains.

• Prioritise
  lean
  proteins
  (fish, legumes, poultry).

• Stay
  hydrated—1.5–2
  litres of water daily.

• Limit
  alcohol to 2
  drinks a day (men),
  1
  drink a day (women)
  with several alcohol-free days.

• 
  

The
Bottom Line

You
can’t
stop ageing—but
you can
slow the slowdown. With regular movement, strength training,
stretching, and smart nutrition, your 50s and beyond can be your
healthiest, most vibrant decades yet.

References

1. Booth
   FW, Roberts CK. Lack
   of exercise is a major cause of chronic diseases.
   Compr Physiol. 2012.

2. Warburton
   DER, et al. Health
   benefits of physical activity: the evidence.
   CMAJ. 2006.

3. National
   Health and Medical Research Council. Australian
   Dietary Guidelines.
   2013.

4. Frontera
   WR, et al. Aging
   of skeletal muscle: a 12-yr longitudinal study.
   J Appl Physiol. 2000.