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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.

FACT CHECKED BY Christopher Roback
Mature woman stretching her body.
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FACT CHECKED BY Christopher Roback

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.

More For You

Mature woman stretching her body.
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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.

Jessica Valant
Copyright jessicasvalant/Instagram
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

David Thurin MovementbyDavid
Copyright MovementbyDavid/YouTube/Shutterstock
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

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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

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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

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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

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.
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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

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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

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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.

Mature woman workout before fitness training session at home.
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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

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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.

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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.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. 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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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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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.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

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

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
Instagram/@christinestines
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.

Do you want to burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

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

Prebiotic Foods: Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

Macro photo green onion leek. Stock photo lettuce vegetable backgroundShutterstock

Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

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Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

A Scoop of Rolled OatsShutterstock

There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

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

Prebiotic Foods: Flaxseeds

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Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

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Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

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The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

Healthy Japanese Tofu Miso Soup with Green OnionsShutterstock

Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

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Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,Shutterstock

Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.