Exercises for women over 50

The primary reason to exercise is fitness. But all the others are equally important.

I consider the body a temple—after all, we would just be invisible beings without the flesh and blood. It is our sacred space. To enjoy our earthly existence, the body becomes the most important vehicle. And as we grow older, the body’s needs change. An ageing body tends to lose its agility, joints creak and muscles sag, energy levels are low and nerves are high strung. We can no longer take the body for granted.  

I decided to sit back and observed myself for a week. I identified the things that were troubling me. I realised that I couldn’t walk fast, huffed and puffed more, knees had begun to ache, muscles were losing their strength and I couldn’t pick a lot of weight. My neck and hands ached from being always in front of the computer and brain was foggy. Heading back to the gym didn’t seem possible at that time.

During my search for a good regime, I discovered Pilates on YouTube.  I began my strengthening regime with just 15 minutes. The best part was that it didn’t need any equipment or any other expense. All I needed was a mat and 15 minutes of my time. Along this recovery passage, I discovered more exercises that are suitable for all ages. Remember, you just need to modify as per your needs—go slower or faster as per the diktats of your body.


Yoga for seniors, Pexels.com
Yoga for seniors, Pexels.com

This is the most popular discipline in the world, originating from India. Yog means union and this discipline offers a complete body, mind and soul synchronisation. There are many schools of yoga and the internet is loaded with information. These practices are mentioned in the Rigveda. Over the centuries, the practice developed more. The Yoga Sutras of Patanjali, date to the early centuries of the Common Era and these were popularised by Swami Vivekananda in the West. He, as we know, believed in physical fitness and power of youth. I manage to do some asanas but not all of them, but even a little bit is better than doing nothing.


Rachel Lawrence Pilates
Rachel Lawrence Pilates

This discipline was developed by Joseph Pilates, a German physical trainer. With focus on breathwork along with precise movements, he called it Contrology. Pilates belonged to Mönchengladbach, Germany. His father was a gymnast and his mother a naturopath.

 Pilates practiced many training regimens and devised his own after much practice. His primary inspiration came during World War I. He was held at the Knockaloe internment camp on the Isle of Man for four years. And he developed this there.

He did introduce some equipment also to accelerate stretching, strengthening, body alignment and increase core strength started by mat work.  He published two books: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (1934) and Return to Life Through Contrology (1945).

Currently there are two schools of Pilates: Modern Pilates and Classical/Traditional Pilates.  

I follow the regime taught by Rachel Lawrence, whose YouTube channel is ‘The Girl with the Pilates Mat‘. She has some marvellous exercises for different body parts and also full body regimes. They are light impact but highly effective exercises. I began with 30-minute knee strengthening exercises and in three months, I have seen a visible change in my pain and pace. Regular practice has improved my balance, strengthened muscle, brought back balance and improved blood circulation. Since I haven’t joined any studio, I don’t know how the equipment works. I just follow Rachel’s mat exercises and sometimes standing regimes.



I discovered this discipline during one of my long browsing sessions on Instagram. The fluid movements of older adults attracted me and I began to do some research. This was developed in 1997 by Miranda Esmonde-White. She is a retired ballerina and based in Montreal. She is also the author of two bestselling books: Aging Backwards and Forever Painless, in the 1990s. It includes slow movements of Tai Chi, strengthening techniques of ballet and healing principles of physiotherapy.

This is a low to moderate impact exercise activity and suitable for all age groups. In fact, on the official website, different routines are mentioned for different age groups, right up till the 70s. As per research, the exercises show increased strength, flexibility, functional mobility, enhanced balance and relief in chronic pain.

Tai Chi

Short for Tai chi ch’üan, it is a Chinese martial art. Meaning the grand ultimate fist, it is also known as shadowboxing. It stems from practices undertaken in Taoist and Buddhist monasteries, such as Wudang, Shaolin and The Thousand Year Temple in Henan. It also has elements of Daoism and Confucianism.

The slow and flowing movements suited for seniors has made this discipline very popular. It involves strengthening and coordination of muscles, bringing balance and vitality. It is also a practice to strengthen the brain and concentration.  World Tai Chi and Qi Qong Day is celebrated on the last Sunday of April. You can read about the differences between the two forms here.

Falun Dafa aka Falun Gong

Falun Gong Exercises

There are just five exercises in this discipline. They are all done slowly and require concentration. And they are free. You can check the website and enrol for a free webinar and practice sessions.

This is a traditional Chinese mind-body practice guided by the principles of Truthfulness, Compassion and Forbearance.  

There’s ample choice to remain fit and happy. I actually do a mix-and-match of different regimes and also walk for 30 minutes daily in the neighbourhood park. The fresh air and Nature sounds help bring my inner being into a calmer state to exercise more.

Do let us know which discipline appeals to you.

Benefits of Exercising

Increases your flexibility, mobility and strength
Keeps you energized the day through
Brightens the skin by improving circulation and flushing toxins
Boosts the metabolism
Relieves aches and pains
Forges new neurological connections and strengthens existing connections within the brain
Improves the posture and balance
Helps in weight loss and maintaining weight
Increases bone density and helps with osteoporosis

#blogchatterA2Z Alphabet E

Exercise: activity requiring physical effort, carried out to sustain or improve health and fitness

This blog post is part of #BlogchatterA2Z 2023 challenge.

Read previous posts A, B, C,  D


38 thoughts on “Exercises for women over 50

  1. The benefits of exercising are many, from improved physical health to emotional well-being. Exercise can help reduce stress levels and improve your mood by releasing endorphins that act as natural painkillers, increasing energy levels and helping you sleep better.


  2. Having a regular exercise regimen is so important and more so as you grow older. The benefits are of course manifold and span the spheres of mental, spiritual, and physical well-being. Personally, I prefer Yoga, however as you have mentioned, one should evolve a regimen that suits them individually.

    Liked by 1 person

  3. I used to be a skinny lad growing up. To tell you the truth, it was my parent’s greatest joy seeing me have more than just skin and bones. Well, guess what, upon graduating and joining the corporate world, my appetite simply began its peak! haha… Add all those hours sitting in the office all day and I’m packed with a belly which I now strive to remove. As if all those eating wasn’t enough, all those pregnancy fat that added still remains 8 years after🤪 It was only when my feet started to complain that I made my senses that it’s time to have a new lifestyle. This compilation of exercises is proof that there’s so much more you can do to have a fit body than just going to the gym. For those who aren’t keen on going to the gym, then maybe one of these would be your cup of tea!

    Liked by 1 person

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