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Over 50? Here Are 10 Simple Stretches to Improve Flexibility in 2 Weeks

Do these stretches every day and reap the benefits.

Ferozan Mast
By Ferozan MastJun 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Mature woman stretching her body.
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Ferozan Mast
By Ferozan MastJun 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Don’t neglect stretching when you’re over 50—it’s essential to health and wellness. “You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence,” Howard E. LeWine, MD, tells Harvard Health. “A lot of people don't understand that stretching has to happen on a regular basis. Ideally, it should be daily.” Here are 10 simple stretches to improve flexibility in just 2 weeks.

Single Leg Stretch

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Yoga and Pilates instructor Sean Vigue demonstrates a single leg stretch. “Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday,” he says.

Child’s Pose

@seanviguefitness

Best Stretches for Men Over 50! No equipment needed #seanviguefitness #menover50 #menover40 #yogaformen #mensyoga #yogaformentalhealth #stretchformen

Vigue shows how to do a child’s pose stretch, lunge with a twist, and backbend to downward dog. “Do each of these stretches for 30-60 seconds at a time, Vigue says. “No equipment needed.”

Good Morning Stretch

@thedeniseaustin

Good morning stretch! #fitover50 #deniseaustin #backstrength #stretching

Try Denise Austin’s “good morning” stretches to improve back flexibility. “Try to do 10 good mornings!” she says.

Butterfly Lifts

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue demonstrates a butterfly lift stretch. “Practice daily. Be consistent,” he says.

RELATED: 19 Most Unhealthy Junk Food You Should Never Eat

Pigeon Pulses

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue shows how to do a pigeon pulse stretch. “Roll out of bed and make your own history. Consistency and focus💥,” he says.

Whole Body Stretch

@seanviguefitness

Release your entire body with this amazing stretch! You gotta try this one💥 yt/SeanVigueFitness #seanviguefitness #yogainstructor #yogaforathletes #yogaforeveryone #morningyoga #mobilitytraining #yogaformen #yogaforhips #morningstretch #yogaover50

Vigue shows how to do this amazing whole body stretch. “Release your entire body with this amazing stretch! You gotta try this one. Hold for 5-10 deep breaths,” he says.

Low Lunge To Runner’s Lunge

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Vigue demonstrates a low lunge to runner’s lunge. “Use hands for support,” he says.

RELATED: Top 8 Superfoods You Should Eat Every Day to Lose Weight

Hip and Glute Stretch

@seanviguefitness

This Stretch will CHANGE YOUR LIFE! #seanviguefitness #yogainstructor #fitnessinstructor #coachvigue #morningyoga #morningyogaflow #morningstretch #togaformen #yogaforathletes #hipstretch

Vigue shows a stretch that allows the glutes and hip to release. “This stretch will change your life,” he says.

Back and Spine Stretch

@seanviguefitness

Great back & spine stretch flow #spinestretch #backstretch #yogaforbackpain #seanviguefitness #yogaformen #yogaforathletes

Vigue demonstrates a back and spine stretch to encourage flexibility and mobility.

RELATED: 11 Sunrise Routines to Help You Lose Weight in 30 Days

Seated Twist

@seanviguefitness

Do these 3 Stretches EVERY Morning! #morningyoga #morningstretch #morningyogaflow #seanviguefitness #sunriseyoga

Vigue shows how to do a seated twist, seated pigeon, and lunge with mudra. “Do these three stretches every morning,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Over 50? Here Are 10 Simple Stretches to Improve Flexibility in 2 Weeks

Mature woman stretching her body.
Shutterstock
Ferozan Mast
By Ferozan MastJun 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Don’t neglect stretching when you’re over 50—it’s essential to health and wellness. “You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence,” Howard E. LeWine, MD, tells Harvard Health. “A lot of people don't understand that stretching has to happen on a regular basis. Ideally, it should be daily.” Here are 10 simple stretches to improve flexibility in just 2 weeks.

Single Leg Stretch

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Yoga and Pilates instructor Sean Vigue demonstrates a single leg stretch. “Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday,” he says.

Child’s Pose

@seanviguefitness

Best Stretches for Men Over 50! No equipment needed #seanviguefitness #menover50 #menover40 #yogaformen #mensyoga #yogaformentalhealth #stretchformen

Vigue shows how to do a child’s pose stretch, lunge with a twist, and backbend to downward dog. “Do each of these stretches for 30-60 seconds at a time, Vigue says. “No equipment needed.”

Good Morning Stretch

@thedeniseaustin

Good morning stretch! #fitover50 #deniseaustin #backstrength #stretching

Try Denise Austin’s “good morning” stretches to improve back flexibility. “Try to do 10 good mornings!” she says.

Butterfly Lifts

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue demonstrates a butterfly lift stretch. “Practice daily. Be consistent,” he says.

RELATED: 19 Most Unhealthy Junk Food You Should Never Eat

Pigeon Pulses

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue shows how to do a pigeon pulse stretch. “Roll out of bed and make your own history. Consistency and focus💥,” he says.

Whole Body Stretch

@seanviguefitness

Release your entire body with this amazing stretch! You gotta try this one💥 yt/SeanVigueFitness #seanviguefitness #yogainstructor #yogaforathletes #yogaforeveryone #morningyoga #mobilitytraining #yogaformen #yogaforhips #morningstretch #yogaover50

Vigue shows how to do this amazing whole body stretch. “Release your entire body with this amazing stretch! You gotta try this one. Hold for 5-10 deep breaths,” he says.

Low Lunge To Runner’s Lunge

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Vigue demonstrates a low lunge to runner’s lunge. “Use hands for support,” he says.

RELATED: Top 8 Superfoods You Should Eat Every Day to Lose Weight

Hip and Glute Stretch

@seanviguefitness

This Stretch will CHANGE YOUR LIFE! #seanviguefitness #yogainstructor #fitnessinstructor #coachvigue #morningyoga #morningyogaflow #morningstretch #togaformen #yogaforathletes #hipstretch

Vigue shows a stretch that allows the glutes and hip to release. “This stretch will change your life,” he says.

Back and Spine Stretch

@seanviguefitness

Great back & spine stretch flow #spinestretch #backstretch #yogaforbackpain #seanviguefitness #yogaformen #yogaforathletes

Vigue demonstrates a back and spine stretch to encourage flexibility and mobility.

RELATED: 11 Sunrise Routines to Help You Lose Weight in 30 Days

Seated Twist

@seanviguefitness

Do these 3 Stretches EVERY Morning! #morningyoga #morningstretch #morningyogaflow #seanviguefitness #sunriseyoga

Vigue shows how to do a seated twist, seated pigeon, and lunge with mudra. “Do these three stretches every morning,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 Balance Exercises For Stability After 50

Jessica Valant
Copyright jessicasvalant/Instagram
Christopher Roback
By Christopher RobackFeb 08, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

10 Kitchen Stretches People Swear By

David Thurin MovementbyDavid
Copyright MovementbyDavid/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.

1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

2. Standing Forward Fold: The Elephant Walk

Portrait of beautiful young woman enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Ardha Uttanasana (Intense Stretch, Standing Half Forward Bend pose). Full length

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This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the ground—David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

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"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

Beautiful young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

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This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

Fit young girl enjoying group yoga session in peaceful environment of verdant summer park, performing stretches in lotus position while sitting on exercise mat

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Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

Woman leans forward stretches her back and legs.

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After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

Warming Up Before Workout. Smiling Fit Woman Training In Living Room At Home, Beautiful Female Stretching Legs Doing Low Lunge With Quad Stretch, Cooling Down After Exercises On Mat, Free Space, flexor

Shutterstock

Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

10. Final Integration: The Full-Body Release

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.Shutterstock

End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock
  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Fitness & Workouts

The 5-Minute Stretch Routine That Can Improve Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.
Shutterstuck/fizkes
Josh York
By Josh YorkMay 26, 2024
Josh York
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Movement can cure just about anything. Engaging your muscles and putting some tension on your body is essential for leading a healthy lifestyle. We all have certain activities that we enjoy more than others— and whether you like weight-training, playing pickleball or just going for a walk, movement in any form can pay dividends on your quality of life as you age.

There are a few essential features to any kind of workout: intensity, frequency, and form. Each of these three elements requires you to be disciplined and self-aware in how your incorporate movement into your day. My recommendation for anyone, no matter their fitness level or goals, is to stretch regularly and invest in good posture. Stretching even for just a few minutes a day, can significantly improve your posture and be a part of a routine that makes you look and feel better.

1. The Importance of Good Posture

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

Your posture affects your balance and nervous system, so establishing good posture early in life can impact your health down the road. As you age, maintaining a wide range of motion can keep you physically able to do activities you enjoy. Having the proper alignment can help ward off spinal issues and muscle atrophy as well. If you have ever met someone in their 70’s who looks like they are 50, you’ve met someone who makes stretching and movement a priority.

Beyond the physical benefits of stretching, improving your posture can boost your confidence. Your posture affects your body language which can affect how other people see you. While you should make health decisions for yourself and your own goals, good posture is generally seen as a sign of self-confidence which comes across as approachable and friendly to others. Feeling good about yourself can boost your energy levels which can in turn, affect your enthusiasm to meet up with friends, spend time with you family, and try new things. Read on to discover the ultimate 5-minute stretching routine for good posture.

2. Toe Touch

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Start off your routine with a basic, low intensity stretch. Begin standing up and slowly bend to touch your toes. Keep a slight bend at the knees, releasing tension in the muscles in your legs and back. Soften your hips and allow your spine to lengthen. Hold this stretch for 30 seconds to a minute. Repeat twice to warm up your whole body.

3. Cat Cow Stretch on Your Knees

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

A common stretch in many yoga practices, the cat cow stretch releases tension in your back and abdominal region all the while drawing attention to your breath. While on all fours, align your shoulders with your hands and your hips to be over your knees. Inhale, look up, and allow your back to arch. Then exhale, tuck your chin to your chest, and round your back. Repeat this several times. These movements will release tension in your shoulders and neck. By activating your tailbone, the cat cow stretch will help with spinal mobility and improve blood circulation.

4. Standing Cat/Cow Stretch

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Another stretch inspired by yoga, standing cat-cow is ideal for your shoulders and hips. It targets similar muscles to the traditional cat cow, but repeating the motion in a standing position allows you to work out tense areas. Stand with your feet hip distance apart with your hands on your hips. Inhale, lift your chest, and let your lower back arch as is comfortable. Exhale, draw your stomach towards your spine, and let your whole back curve. Repeat this several times.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

5. Chest Opener

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Standing tall with your feet hip width apart, clasp your hands behind your back. Try to keep your arms mostly straight, and raise your chin towards the ceiling, focusing on releasing tension in your upper back. Keep a focus on holding your core and not overextending your shoulders. Rather, squeeze you shoulder blades together and breathe deeply. This will help relax the ligaments and muscles across your chest.

6. Plank

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

To wrap up your 5-minute stretch routine, do a plank for at least 30 seconds to engage your core and activate the muscles all across your body. The muscles you strengthen through the plank position guide your body into its proper alignment and will improve your posture throughout the day.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

7. Final Word From the Trainer

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While committing to an intense workout regime might seem like an unrealistic commitment for some, this 5-minute routine goes to show that small actions, when done consistently, can drastically improve both your physical and mental health. There are 1,440 minutes in the day, and I challenge everyone to spare just 5 of those to invest in their personal wellbeing. If you’re concerned about using proper form, I recommend working with a physical trainer for an assisted stretch session.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

Fitness & Workouts

10 Surprising Exercises to Look Amazing After 50 in Just 30 Days

Mature woman workout before fitness training session at home.
Shutterstock
Ferozan Mast
By Ferozan MastJun 15, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Staying fit with age is so important for health, happiness, and looks. “As we age, the most important aspect is foundational fitness, which establishes a strong baseline on which to build your fitness and health,” Christopher Cutter, MD, tells Scripps Health. “Gearing up for an event without training for it may result in injuries, from minor to severe, that will put you on the sidelines.” Not all fitness has to be worked on in the gym—there are plenty of exercises that let you start slow, build strength, and look amazing. Here are 10 exercises to do after 50.

Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

Strength training is crucial to look amazing after 50. “Muscular strength declines with age, so strength training is key for maintaining strength and preventing muscle atrophy at 50-plus,” according to Johns Hopkins Health. “Strength training has also been shown to help with bone density,and which decreases the rate of bone breakdown, helping reduce the risk of fractures later in life.”

House Cleaning

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House cleaning burns a surprising amount of calories, and will help get you fit and toned. “All kinds of physical activity – not just formal exercise programs – burn calories and strengthen muscles,” says the American Cancer Society. “As long as you’re working at something hard enough to get you breathing harder and your heart beating faster, you’re exercising. The more, the better, but even just 5 minutes at a time adds up.”

Yoga

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Yoga is a great low-impact exercise that positively impacts both mental and physical health. "If it's a yoga, cycling, or tai chi class, you'll need adequate strength and flexibility,” Dr. Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women's Hospital, tells Harvard Health. “You need to be able to do the basics, like raise your arms over your head and lift your legs easily.”

RELATED:15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

Pilates

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Pilates is a low-impact workout that gives you long, lean limbs—and is good for strength. “Tai chi, Pilates and certain kinds of yoga can enhance balance and core strength at 50-plus, which will help support and protect your spine and may help prevent a future fall,” according to Johns Hopkins Health. “A modest investment in dumbbells and exercise bands will also allow you to do strength training at home.”

Walking

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Walking burns fat and helps make you look great. "Start with a low-intensity workout for 20 or 30 minutes. Increase the intensity and length over time," Dr. Safran-Norton says. "It's the same for working with weights. Try a slight resistance at first, and then increase it gradually."

Stretching

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Stretching is good for your looks and physique. “As our bodies age, our tendons get thicker and less elastic,” according to Johns Hopkins Health. “Stretching can counter this and help prevent injury at 50-plus. Remember to stretch slowly; do not force it by bouncing.”

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Swimming

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Swimming is easy on the joints and a great workout. “As cardiovascular exercises go, swimming offers a little less wear and tear on the body than other options,” exercise physiologist Christopher Travers, MS, tells the Cleveland Clinic. “It’s a good choice for just about anyone.”

Gardening and Yard Work

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Gardening is strenuous and helps keep you looking and feeling fit. “Moderate time spent walking, gardening and even vacuuming all count as exercise,” according to Johns Hopkins Health. “A modest investment in dumbbells and exercise bands will also allow you to do strength training at home.”

Cycling

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Cycling is a great choice for those over 50. “Cycling is one of the healthiest and most low-impact forms of exercise - meaning it causes less strain and injuries than most other workouts,” according to the University of Montana. “So it's a hobby you can continue to enjoy throughout your long life. And, unlike other forms of exercise, you won't dread doing it.”

RELATED: 25 Essential Habits to Banish Abdominal Fat in 90 Days

Dancing

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Dancing not only keeps you fit, it’s a fun way to be social and meet people. “Zumba Fitness is a dance-based aerobic exercise class that is popular, especially among women of all ages and body sizes,” says Harvard Health. “It offers a range of benefits, including improving aerobic fitness, body composition, and balance.”

💪🔥Body Booster: Walking is the perfect low-impact exercise to lose weight and look great.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

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"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

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Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

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The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

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When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

RELATED: This Is Exactly How to Lose Body Fat This Year

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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