Five tips to get (and stay) fit over 50

Fitness isn’t solely the domain of the young, according to experienced fitness coach Josh Kristenson.

“Realistically, I think the over 50s are doing a whole lot more than people in their 30s and 40s. They’re very active,” he said.

Josh has worked in fitness for over a decade, as everything from a personal trainer to a competitive body builder. With many years spent developing fitness programs for people of all ages, Josh believes it’s truly never too late to start (or restart) your exercise journey – whatever fitness level you’re working with.

Here are his tips for getting fit after 50.

1. Find what you like

Fitness is not a one-size-fits-all path.

Some of us love a bike ride but hate the gym. Others are all about a group class but not so hot on the idea of training solo.

It’s important to find the style of exercise you like, Josh says – because the exercise you like is the one you’re actually going to do (and get the most out of).

“Whatever it is that you’re picking up, make sure it’s something you enjoy.

Otherwise, you’re not going to be consistent with that plan.”

Keep trying different types of exercise out until you find your thing.

And don’t feel bad if not every style of exercise is for you – even the ultra-fit have their fitness pet peeves “For example, I don’t love running,” laughs Josh.

2. Start with strength

As we age, our bodies naturally lose muscle mass. That reduces our strength and mobility, which puts us at an increased risk of falls and fractures.

But adding strength training into your exercise regime can help you to preserve that all-important muscle mass.

“I’m a big believer in maintaining some kind of strength training,” says Josh. “That’s going to help you with balance, improve everyday mobility and prevent injuries in the long term.”

Don’t get spooked by the dumbbells if you’ve never picked them up before.

“It doesn’t always have to be weight training – bodyweight only is okay if you’re worried about having to lift something heavy.”

If you’re not sure where to start with strength training, he recommends booking in with a personal trainer or looking for age-appropriate bootcamps where you’ll be guided through the basics.

3. Make it social

If you’re struggling to get started with fitness, you might need some external motivation. That’s where your friends come in.

“I always find that having people around to encourage you can make exercise fun,” says Josh. “And it’s one of those things that encourages you to show up.”

Making exercise social can have a huge impact in enjoyment and motivation.

Sign up for a gym class with a pal or join an existing sports team or swim club where you might meet new friends. You don’t have to do a triathlon together – it can be as simple as getting a group together for a nice coastal stroll.

“Even if it’s just a group walk, at least you’re out and about,” he says.

4. Nail the warmup

When we’re young, we can dive in and out of exercise like it’s nothing. As we age and become more injury-prone, it becomes extra important do a proper warm up before getting going.

“Make sure the muscles are warm and ready to go before jumping into anything relatively heavy,” says Kristenson. “And stretching is great too. If you have the mobility to get into positions, then I think you’re less likely to strain something by overextending those muscles.”

5. Set goals

Setting goals is a great way of motivating yourself and ensuring you’re making progress in your fitness.

“Start small – set the goal of, ‘I’m going to go for one or two walks a week’, and then slowly ramp that up,” says Josh.

“I think setting goals is super important. It’s something that I do almost monthly to make sure that the motivation is there. And I’m always revising why I’m doing what I’m doing.”