Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for over 50s
Exercise for over 50s
By the Exercise Explorer team. Last updated 13 November 2026.
Your fifties are a good time to protect muscle, bone and heart health. The guidelines are the same as for younger adults: regular aerobic activity plus strength work. These are the options we rate well, and how to build up sensibly.
Read this first. This is general information, not medical advice. If you have a long-term condition, take regular medicines, or have not been active for a long time, check with your GP before starting.
The short answer
- Aim for 150 to 300 minutes of moderate activity a week, plus strength work on two or more days (WHO).
- Strength work matters more as you age. A 2022 pooled analysis linked muscle-strengthening activity to lower risk of death and several long-term conditions, with the biggest drop at about 30 to 60 minutes a week (observational).
- Low-impact options such as walking, cycling and swimming are easy on joints.
- Build up gradually. Recovery takes longer than it used to.
The best exercises for people over 50
Resistance Band Training
Full-body workouts with elastic bands.
Dumbbell Home Workouts
Full-body routines with a pair of dumbbells.
Lap Swimming
Pool lengths using one or more strokes.
Nordic Walking
Walking with poles to work arms, shoulders and core.
Tai Chi
Slow, flowing movements for balance and calm.
Pilates (Mat)
Core-focused precise floor exercises.
Osteoporosis Bone-Loading Programme
Heavy lifting and impact work for bone density.
Stationary Bike
Seated cycling at the gym or at home.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
The foundation. Add pace and distance gradually.
30 min × 5/wkEffort ●○○○○Free - 2Resistance Band TrainingModerate evidence
Light, joint-friendly strength work at home.
30 min × 3/wkEffort ●●○○○Low cost - 3Dumbbell Home WorkoutsModerate evidence
Progress to light weights when you are ready.
40 min × 3/wkEffort ●●●○○Low cost - 4
- 5Nordic WalkingModerate evidence
Walking with poles adds upper-body work.
45 min × 3/wkEffort ●●○○○Low cost - 6
- 7
- 8Osteoporosis Bone-Loading ProgrammeModerate evidence
Strength and impact exercise for bone health, particularly for postmenopausal women. Start gently.
30 min × 2/wkEffort ●●●○○Moderate cost - 9
What to avoid or go slowly with
- Going straight back to the intensity you used in your twenties. Build up over weeks.
- Skipping the warm-up. Spend a few minutes moving easily first.
- Neglecting rest days. Recovery takes longer with age.
- Ignoring warning signs such as chest discomfort or unusual breathlessness.
- Skipping strength work. Walking alone does not maintain muscle.
How to start exercising after 50: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 15-minute walk.
- Day210 minutes of light strength work, such as sit-to-stands and band rows.
- Day3A 15 to 20-minute walk.
- Day4Rest or gentle stretching.
- Day5Repeat Day 2 and add a few minutes of balance practice.
- Day6A swim, a bike ride or a longer walk.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how did you feel after each day?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness, palpitations or unusual breathlessness during exercise.
- Joint pain that is sharp or getting worse.
- A health condition or medicines and you are unsure what is suitable.
- Pain that does not settle after a few days.
What the research says
The WHO 2020 guidelines recommend 150 to 300 minutes of moderate aerobic activity a week (or 75 to 150 of vigorous) plus muscle-strengthening on at least two days. For adults over 65 they add balance work on three or more days.
A 2022 pooled analysis of 16 cohort studies linked muscle-strengthening activity to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week. These are observational studies.
A 2024 review of 136 papers found that recreational cycling was linked to 21% lower risk of death from any cause and 16% lower risk of coronary heart disease. This was also observational.
We found no trials we had read in full that compare exercise plans for people specifically in their fifties.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the best exercise for over 50s?
A mix of walking or other aerobic activity, strength work and some balance practice. The best one is the one you do regularly.
How much exercise do I need over 50?
The WHO suggests 150 to 300 minutes of moderate activity a week plus strength work on two days. Any activity is better than none.
Is it too late to start exercising at 50?
No. Starting at any age brings benefits. Begin gently and build up.
Should I lift weights over 50?
Strength work is widely recommended, as it helps maintain muscle and bone. Start light, use good form and breathe steadily.
Is running OK over 50?
Many people run well into later life. If you are new to running or have joint problems, build up gradually or try low-impact options first.
How do I avoid injury?
Warm up, build up gradually, include rest days and stop if pain is sharp.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or fainting. See a GP for dizziness, palpitations, or pain that does not settle.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061
- Health Benefits of Different Sports: a Systematic Review and Meta-Analysis of Longitudinal and Intervention Studies Including 2.6 Million Adult Participants. Sports Medicine - Open, 2024. doi.org/10.1186/s40798-024-00692-x