This is the introduction to a series of post that we will be doing on exercises for over 50. The first of the series will focus on beginner work out routines and working our way up to a more strenuous work out plan.

These exercises are designed for those who have either never worked out or haven’t in a some time. Therefore the first order of business was to decide what kind of exercises would be best suited to a beginner over 50. We decided they had to meet at least at least 4 requirements.

  1. Ease of Motion – No fancy dance steps or twists and gyrations. I personally have felt my body “pop” just getting out of the car, and I’ve been working out for years! We’ll leave the Tae Bo and Hip-Hop for further down the road (maybe)
  2. Can be done at Home – I think that a lot of people and us over 50 especially are somewhat intimidated by the thought of going to a gym and being around a lot of people who are already toned and trim. A few weeks doing things alone in the privacy and comfort of home can build our level of confidence so that we wont feel like a complete newbie the first time in the gym.
  3. Full Body Work Out – This one is important whether you’re a beginner or have been working out for years. It’s best to engage as many of the “large” muscle groups as possible with each exercise. For those of us over 50 this is especially true as it helps fight sarcopenia and battles the aging process. Doing 100 bicep curls will make you great at doing bicep curls and make your arm muscle bigger but it won’t do much for the rest of your body.
  4. No Equipment Necessary - Okay maybe we fudged a little on this one but any equipment needed will be everday items found around the house. Or maybe even a part of the house (one exercise uses a wall for support). These work outs are designed to use body weight for resistance. The weight of your body along with a chair, the floor or a wall for support will be all you need. Of course as you get stronger you may want to add small hand weights (or milk jugs), resistance bands, or kettle balls for added resistance but they’re not needed to get started.
Although there are many exercises that could fit these basic requirements we decided on three really simple ones. Squats, wall push ups and lunges can all be done at home, are easy to learn and need no equipment other than a chair or wall. We  added resistance bands to the list because their versatility,  ease of use and low cost make them the best add-on to any home fitness routine.

Exercises Over 50

Squats for Beginners Over 50

Wall Push Ups for Beginners Over 50

Lunges for Beginners Over 50

Resistance Bands

These are great exercises to get you started and remember CONSISTENCY is the key. Don’t worry about starting out of the gate in a full gallop, in this race the winner is the one who sets his or her goals and keeps at it. The suggested beginner exercises will soon get dull and your workout will become boring. This is one of the biggest reasons that people quit. No fun anymore! Well you might consider adding a home workout DVD to the mix. For beginners over 50 we suggest Moving Free Longevity Solution Easy Strength Level 1 Body Sculpting and Weight Loss Fitness/Exercise DVD For Beginners, Boomers, Women Over 50, and Active Seniors by Mirabai Holland. Ms Holland is a 50+ health activist that is certified by the American Council on Exercise (ACE)  and her DVD is designed especially for Boomers, women and seniors.

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