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Starting an exercise routine for the first time, at any age, can feel overwhelming and challenging to anyone.
However, we know that our bodies just aren’t the same in our 50’s as they were in our 20’s and 30’s; which can make this endeavor feel extra challenging.
Here are 10 tips from Bold’s healthy aging experts for starting an exercise routine for the first time in your 50’s.
1. Set A Realistic Goal For Each Week:
Many people who start a new exercise routine can find themselves overwhelmed or discouraged if they set a goal that is far off in the future or seems nearly impossible to achieve.
Set an ambitious goal you can’t hit right away? Or don’t exercise enough to see meaningful results? You might stop altogether.
Start with a goal you’re confident you can reach within the next week. A good rule of thumb: if you haven’t been exercising regularly, you can get health benefits from just 15 minutes of additional exercise per week. Then continue add more exercise time from there.
Learn more about goal setting here: https://agebold.com/blog/what-are-the-different-types-of-goals-and-when-should-i-set-one/
2. Know Your Why:
“Focusing on your reason for being more active will help keep you focused on your goals.”
Think about why you wanted to start exercising in the first place. Do you want to keep up with your kids or grandkids? Did your doctor prescribe more activity? Are you feeling uncomfortable in your body?
Focusing on your reason for being more active will help keep you focused on your goals.
3. Decide On A Schedule:
People who commit to a specific date, time and location they intend to exercise are more likely to be successful in hitting their exercise goals. By blocking out certain days and times each week on your calendar for exercise, you’re more likely to stay committed to building a new routine.
If you’re tempted to skip a workout, try finding a way to hold yourself accountable. That might mean meeting a friend for weekly walks, pre-registering for group fitness classes, or setting calendar reminders. At Bold, members can schedule their on-demand classes and live classes ahead of time to receive reminders before their scheduled time starts.
4. Listen To Your Body:
As we age, our bodies can’t recover from exercise as quickly as they once did. So, start slowly with low-intensity exercises that won’t leave you too sore.
Most importantly, listen to your body. If you need to take a rest day, do it. Only you know what your body needs. Remember, focus on progress not perfection.
5. Add Variety To Your Activities:
“exercise doesn’t have to mean taking a 45-minute workout class at the gym or lifting weights several times a week”
You don’t have to go to the gym to move your body. Experimenting with different types of movement will help you to find what you’ll enjoy doing consistently.
You might try yoga, Tai Chi, hiking, walking the dog, biking, cycling, swimming, or dancing. Keep in mind that exercise doesn’t have to mean taking a 45-minute workout class at the gym or lifting weights several times a week. At Bold, we offer classes starting at 5-minutes with a variety of types of exercise, so there’s something for everyone.
6. Buddy Up For Accountability:
It can be hard to stay motivated alone. An accountability buddy can help motivate you when you don’t want to exercise and celebrate with you when you hit your fitness milestones.
A neighbor, friend, or even someone who is part of the same local community center as you can be a great person to buddy up with. Let them know you need support staying accountable to your exercise routine and ask if they would like to help. You can check-in with each other however works best for you, whether it be on a phone call or meeting up for a walk together in the park.
7. Get Inspired:
If there’s one word that comes to mind when describing powerlifter Abbey Moon, it’s determined.
The Seattle-based weightlifting champion turned 77 in November and power lifts multiple times a week at her home gym, hosts Zoom classes with friends, and meets with several private clients to help them discover the benefits of exercise.
But fitness wasn’t always part of her life. A former ER social worker, Abbey says she didn’t get serious about fitness other than the occasional inline skating or biking until she was 60. And what led her to start exercising wasn’t a desire to get more toned, or lose weight. It was a quest to feel strong after becoming a survivor of domestic abuse, a traumatic experience that left her wanting change.
Read Abbey’s story here: https://agebold.com/blog/77-year-old-powerlifter-abbey-moon-and-her-8-pieces-of-advice-to-stay-healthy/
Sharon Wood is a professional mountain guide, author, and the first North American woman to climb Mount Everest, which she ascended in 1986 from the rarely-used (and very dangerous) West Ridge approach through Tibet. She’s inspiring and filled with wisdom about getting active and staying Bold no matter your age.
Read Sharon’s story here: https://agebold.com/blog/meet-sharon-wood-the-first-north-american-woman-to-climb-mount-everest/
8. Get Good Quality Sleep:
Adding more movement into your life will likely mean your body will need more rest. According to Kimberly Truong, a physician and Associate Clinical Professor at the School of Medicine at UC Irvine, here she focuses on sleep medicine, there are 3 aspects of having “good sleep”:
- Good quality. Quality sleep means you don’t have any interruptions to your sleep, like choking events. You can enter into a deep sleep (REM sleep).
- Good quantity. Everyone is different here, but the average of a normal quantity of good sleep is 7-8 hours per night.
- Good timing. Being able to go to sleep at your regular bedtime and wake up at a regular time shows that you’re having a healthy sleep s
Read more about the importance of sleep here: https://agebold.com/blog/the-importance-of-sleep-with-kimberly-truong/
9. Incorporate Time Outside Into Your Routine:
Whether walking, gardening, or watching a beautiful sunset, many of us enjoy spending time in nature. There is actually a term for this concept: forest bathing (translated from the Japanese term “shinrin-yoku”), which simply refers to the act of immersing yourself in nature.
In fact, there is growing scientific research showing that forest bathing has numerous benefits for your physical health and well-being. Spending time in a natural environment has been shown to https://pubmed.ncbi.nlm.nih.gov/19568835/.
Forest bathing can also improve mood, reduce stress, and leave you feeling more energized.
Read more about forest bathing here: https://agebold.com/blog/why-forest-bathing-spending-time-in-nature-is-good-for-your-health/
“Being hard on yourself won’t help you reach your goals.”
10. Give Yourself Grace:
Starting anything new can be hard at first. If you miss a workout or even a week of activity, give yourself grace. Being hard on yourself won’t help you reach your goals. Take this process one day at a time.
If you need support, here at Bold we have a private Facebook community of over 1,000 members that are on a similar journey as you. Join for support here: https://www.facebook.com/groups/agebold
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About the Author:
Kristin Haluch, MHA is the Head of Customer Success and Operations at Age Bold “Bold.” Bold is a digital health and wellness company focused on healthy aging. By utilizing personalized and research-backed on-demand exercise programs, we help our members get stronger and healthier so that they can chase the life they want at any age.
