Best 3 Exercises for Those Over 50

Most people dislike exercising, and I understand that. People in their 50’s and older are especially prone to joint pain and other orthopedic problems.

It seems counterproductive to exercise a joint when it is hurting, doesn’t it?

In spite of this, exercise is one of the best ways to treat pain and dysfunction in older people. Through research studies, this has been proven time and time again.

Despite this, exercise often takes a back seat while you deal with your family, work, and other responsibilities of this age.

To improve joint and muscle health, I have compiled three exercises that can be performed 2-3 times a week. Exercise will save you time while still providing you with amazing health benefits.

No Equipment Needed

You don’t need fancy gym equipment or expensive membership to get a great workout. A good floor space, a positive attitude, and some guidance on which exercises to do will suffice.

Those who don’t have access to a gym and are short on time should try these three exercises.

Two to three times a week, you should perform these three movements.

In addition, it is important to achieve 150 minutes of cardio exercise and a few days of flexibility training each week to maintain a healthy aging process.

The Best 3 Exercises for Those Over 50

Here they are! With this amazing workout, you can start your fitness journey with a towel and some space on the floor.

1. Box Squats


Box Squats


There is no better alternative to the classic squat than box squats. With this variation, individuals experience less joint stress, especially in relation to their knees. Furthermore, box squats allow exercisers to learn proper squatting form without having to worry about falling or performing the movement incorrectly.

In the absence of a plyo box, you can, of course, do this exercise on a chair.

How to Perform

Standing away from your chair/box, start by standing up.

By bending your knees, lower your buttocks toward the chair while keeping your back straight.

You should lightly touch the chair with your buttocks at the end of this movement.

You should be able to repeat the movement once you have reached the chair.

3-4 times per week, perform 2-4 sets of 10-15 reps per set.

2. Bird Dogs


Bird Dogs

There are many lists of “best exercises” that include this exercise. Clearly, this isn’t a mistake!

In addition to incorporating balance and strength training, the bird dog is an excellent exercise.

Bird dogs can be executed virtually anywhere and modified in a number of ways, just like the other exercises on this list.

Try holding some light dumbbells while performing this exercise if you find it too easy. Alternatively, if you have difficulty moving one limb at a time, try moving only one limb at a time.

How to Perform

Balance on your hands and knees to begin the movement. Your knees should be directly beneath your hips, and your hands should be directly beneath your shoulders.

As you extend your left leg behind you, extend your right arm straight in front of you.

Then return to the starting position after balancing in this position for 10 seconds.

The movement should be repeated on the opposite side.

The repetitions per side should be 10-12 per set, three to four times per week, two to four sets per session.

3. Supermans



Is there any exercise more fittingly named after the Man of Steel than one named after him? Exercises such as this are excellent for increasing shoulder and spinal mobility.

It is important to note, however, that Superman can be uncomfortable for some people. In this motion, the spine is forced into hyperextension. Consequently, some people experience pain or discomfort when performing the exercise.

You should forego this exercise if you suffer from back pain, and consult a medical professional instead.

How to Perform:

Lie flat on your stomach to begin this movement.

Raise both legs and both arms to the ceiling with your arms straight in front of you and your legs behind you.

As you do this, raise your chest as far as possible off the ground.

You should feel like Superman flying through the air in this position!

For three to four sessions per week, perform 10-12 repetitions of this pose for a total of 2-4 sets per session.


Getting healthy doesn’t require much effort, even as we age. These three movements can help you maintain good health and live a long, productive life. Now is the time to give these exercises a try!

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