Once you hit 50, staying physically active becomes essential to maintaining overall well-being, mobility, and quality of life. But how can you get back into exercising after years of inactivity? And which sports are best suited for sculpting your body while protecting your health after 50? Here’s how to choose the best sport after 50 – whether you’re a man or a woman.
👉 Need help choosing a sport? Check out our full guide on the benefits of each sport.
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Why staying active after 50 is so important
From the age of 50, your metabolism naturally slows down, muscle tone declines, and joints become more fragile. Practising regular physical activity brings many health benefits:
- Maintain muscle mass: Stay strong and toned.
- Improve balance and mobility: Reduce the risk of falls and support joint health.
- Protect heart health: Boost cardiovascular endurance.
- Strengthen bones: Prevent osteoporosis.
- Enhance mental well-being: Reduce stress, improve sleep, and lift your mood.
How to get back into exercising after 50
Restarting sport after a break should be done gradually and according to your current fitness level. Here are our key tips to ease back into it:
1. See a healthcare professional
Get a check-up to assess your current health and help you pick safe and suitable activities.
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2. Set realistic goals
Start slow and build up the intensity. Regular low-impact activity is far better than doing too much, too soon.
3. Choose low-impact sports
Gentle, joint-friendly activities will help prevent injury.
4. Listen to your body
Adjust the pace and take breaks as needed — no pressure, just consistency.
Which sports are best after 50?
1. Brisk walking: accessible and highly effective
Brisk walking is a great entry point. It’s easy on the joints while giving your cardiovascular system a good workout.
Benefits:
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- Tones leg and back muscles
- Improves posture
- Burns calories to help shape your figure
How long to walk?
Aim for 30 minutes a day at a steady pace for visible benefits.
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2. Swimming: a gentle full-body workout
Swimming works all major muscle groups while being kind to your joints, thanks to the water’s buoyancy.
Benefits:
- Strengthens arms, back, legs and core
- Builds endurance and breathing capacity
- Eases joint and lower back pain
Frequency:
Two or three 30-minute sessions per week are ideal.
3. Yoga: for body and mind
Yoga enhances flexibility, balance and breathing — all especially useful as we age.
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Benefits:
- Improves posture and core strength
- Reduces stress and muscle tension
- Enhances balance to help prevent falls
Tip: Look for yoga classes tailored to over-50s for a gentler introduction.
4. Cycling: boost your legs and your heart
Whether it’s on the road or a stationary bike, cycling strengthens your lower body while protecting your joints.
Benefits:
- Tones legs and glutes
- Supports heart health and endurance
- Gentle on knees and hips
How often?
Try riding 30 to 45 minutes, two or three times a week at a moderate pace.
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5. Pilates: strengthen from the inside out
Pilates targets deep postural muscles like the abs and back. It’s one of the best options to improve posture and stability.
Benefits:
- Builds stabilising muscles
- Improves posture and core control
- Helps prevent back and joint pain
Where to start?
Join a studio or follow senior-friendly routines from home.
How much exercise per week after 50?
To maintain good health, aim for at least 2.5 hours of moderate activity per week, or about 30 minutes per day. Mix up your routines for variety and to engage different muscle groups.
What sports should you avoid after 50?
While staying active is essential, some activities may be too hard on ageing joints or pose a higher injury risk:
- Running on hard surfaces: Can stress the joints too much
- High-contact sports: Like rugby or boxing, due to injury risks
- Heavy weightlifting: May be unsafe without proper supervision
Focus on safe, joint-friendly activities that suit your fitness level.
Summary: which sport is best after 50?
To get back into shape and stay healthy after 50, go for gentle but effective options like brisk walking, swimming, yoga, cycling, and Pilates. These activities will help you build strength, protect your joints, and maintain both physical and mental well-being.
Other topics you may enjoy:
👉 Calories burned by sport
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👉 Which sports help you build muscle?
And you? What sport do you practise after 50? Share your tips with the RegiVia community on X (Twitter)!
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