15 Simple Exercises to Get You in Shape After 50 in Just 4 Weeks

Getting fit after 50 might come with some challenges but the benefits are seemingly endless, not just for physical health but mental wellbeing too. "If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age," says Harvard Health. Here are 15 exercises that will get you into shape in just four weeks and improve your health and fitness.

Walking

Don't discount how effective walking is for weight loss and getting into tip-top shape. "Walking without assistance is probably the one that most determines if a person can live independently," Howard E. LeWine, MD, writes for Harvard Health. "Older people who are physically more active and who exercise regularly are more likely to walk independently and do other activities of daily living on their own compared to sedentary elders."

Tennis

Tennis is a fun, social way to get cardio and stay fit. "Did you know, playing tennis just 3 hours per week can reduce your risk of cardiovascular disease by 56%?" says USTA. " Or, as one long term study shows, tennis players add 9.7 years to their life over sedentary individuals?"

Swimming

"Swimming can improve bone mineral density (BMD), which will help fight osteoporosis," says American Senior Communities. "This is very important, especially for women; a third of women over the age of 50 and a fifth of men experience a bone fracture due to osteoporosis."

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Elliptical

Using the elliptical machine is a great way to work out while avoiding stress on the joints. "Joint protection is why many healthcare providers recommend ellipticals over treadmills when reintroducing exercise, especially after injury or surgery," exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic.

Riding a Bike

Cycling is an ideal low-impact workout for weight loss and fitness. "Cycling has many benefits for more mature riders, many you may not have considered," according to Hif Australia. "Health benefits include slowing the aging process, reducing the chance of falls in everyday life, improved mental health and overall improvements in wellbeing."

Planks

Planks are a great way to work out your core and can be done anywhere, no equipment needed. "It works out your arms, legs, hips, core, back and tush—pretty much your entire body—and it's an exercise that benefits both men and women (like the push-up)," Barbara Hannah Grufferman tells AARP.

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Lunges

"Lunges require you to balance on one leg at a time, which helps improve your balance and stability," personal trainer Aimee Victoria Long tells Women's Health. "This can be especially beneficial for older adults in reducing the risk of falls."

Squats

If you're over 50, squats are your best friend. "The squat is the most important exercise for seniors," personal trainer Eric Daw tells AARP. "When you have to go to the washroom, that's a squat. When you get in the car, that's a squat. Every time you sit down or stand up, that's a squat. If you don't do them well, it affects the way you live."

Dancing

Dancing is fun, social, and a great way to get in shape. "Dance provides low-impact cardio at an activity level that produces many of the same heart and pulmonary benefits as traditional cardio exercises," says Bethesda Health. "Dancing builds muscle strength in almost every part of the body because you are moving your body in a way that requires your muscles to resist your body weight. It increases your ability to go about daily tasks with less chance of injury or falls due to frailty."

Tai Chi

Tai Chi is an ideal low-impact exercise for those over 50. "Tai chi can improve both lower-body strength and upper-body strength," says Harvard Health. "When practiced regularly, tai chi can be comparable to resistance training and brisk walking."

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Pickleball

Thinking about joining the pickleball craze? "Racket sports boost the cardiovascular system which helps prevent many of the unwanted problems of older age like hypertension, stroke and heart attack," says MUSC Health. Pickleball gives you a good aerobic workout without as much stress and strain on joints and muscles."

Weight Training

Weight training is essential for getting into shape and staying fit. "Essential to staying strong and vital during older adulthood is participation in regular strengthening exercises, which help to prevent osteoporosis and frailty by stimulating the growth of muscle and bone," says the CDC. Feeling physically strong also promotes mental and emotional health. Strength training exercises are easy to learn, and have been proven safe and effective through years of thorough research."

Pilates

"Many seniors who participate in a Pilates exercise program have increased energy, decreased aches and pains, and greater confidence while moving," according to Performance Health. "Beneficial for aging joints, Pilates is low impact and can be performed in non-weight-bearing positions."

Hiking

Hiking is a fun low-impact workout that can really help with weight loss and general wellbeing. "Because hiking ranges in difficulty from an extremely challenging climb to a casual way of spending time outside, it's a great way to strengthen the friendships or bonds you have with your companions," says the National Park Service. "Whether it's with a younger sibling, neighborhood friend, or even a grandparent, hiking a trail together can bring you closer and help build a healthy relationship."

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Yoga

Yoga is good not just for the mind but for the body. People over 50 can benefit from regular yoga sessions, particularly to protect their bone health. "People in their 50s often develop the beginning stages of osteoporosis and low bone density," yoga teacher Melinda Atkins tells AARP. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.