Exercise and the Over 50s – Slowing the Slowdown

They say 50 is the new 40—and with Australians living longer than ever, that’s not far from 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.

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.

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.