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Easy Low Impact Exercises for Women after the Age of 50

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Stacie L has been an educator for many years and likes to share her experiences and advice.


morguefile photo credit;veggiegretz

morguefile photo credit;veggiegretz

Keep moving after 50

The Baby Boomer generation comprises those born between the years 1946 to 1964. The baby boom exploded after WW ll G.I.'s returned home and started having families. They represent 20% of the population, or 74 million still alive today.

This article concentrates on female baby boomers but can easily apply to the guys as well.

Having an easy exercise routine when you're over 50 is essential. This is a tough challenge, since the weight starts to add on each year.

Weight gain just seems to creep up when you least expect it. I never thought it would become an issue for me but I was wrong. Working out is important especially as we age. The midsection starts to expand after 40 and elastic waistbands become our new friend. I'm sure metabolism has a lot to do with it.

I had so much energy when I was younger! I was constantly on the go, attending college classes, working hard at my jobs and courses, perusing my future career. My day started at 6 am and didn't end till 11pm.

The day's schedule consisted of driving 15 miles to college for my first class at 8 am, walking from building to building on campus for each class, grabbing some lunch at the student center, or researching at the library. I worked until 10:30 pm ,so all these activities burnt a lot of calories.

Young women are usually active into their twenties as they are starting a career, raising a family and have more demands on their time. twenty-somethings also have a lot more energy to spare.

For years I was on my feet all day, working as a public school teacher. My daily routine included walking up and down stairs, escorting my class to individual special classes, standing during lunch and recess duty, and finally standing at the end of the day for bus duty. And let's not forget the PTA and faculty meetings! I wonder now how I ever kept up this pace.

Sedentary lifestyle catches up

I still attended evening classes, while teaching for the first ten years expending more calories.

After leaving full time teaching I noticed my weight creeping up when I began tutoring. My life was becoming more sedentary, only walking now from the car to the front door of the students home or library.

What worked for me

I decided to try out different workout routines. Running took too much time and the dogs were a nuisance. Swimming was fun at the local club but time again was an issue. Working with weights did help burn calories but I was bulking up.

Strapping on ankle weights was a viable option but only worked when I was actually moving.

I really like the elliptical machines in the local club I belonged to. They had a stepping motion and I had the option of using the arms or not. The machine was very large and heavy, and very expensive. I needed to find something that could used at home and took up very little room.

One night I watched an infomercial showing something like an elliptical machine. The Tony Little Gazelle looked like the answer to my workout. It wasn't a hard impact workout, like running or jump rope, nor was it tough on the arms like weightlifting. My joints were not aching whenever I used this, so I stayed on it longer.

Tony Little's Gazelle

Tony Little's Gazelle

Easy Workout

Since I was on a budget, I decided to go with the cheaper XL Glider machine, which did the same thing as Tony Little's Gazelle. I know people with his machine and they have lost weight and inches. I've had mine for 7 years now and it's still going strong.

This is like a ski machine, only without touching the ground. The whole machine consists of two "skis" that the feet stand on, are suspended on heavy duty wire and pulling the heavy steel front arms sets the machine in motion. When the arms pull the front bars, it moves the skis, or when they move, the front bars move. Someone can either concentrate on the legs, or arms or both. it is a total workout. Men and women can do this without a problem.

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Tony Little Gazelle video

Increase resistance for a better workout

Attaching the pistons onto the front bars, making it harder to pull and allowing one to burn more calories is a tremendous option. It also tones arms and legs when these are used.

So you could get an aerobic workout, a toning workout and a resistance workout. Your whole body is in motion. The waistline will shrinking after a month, since the waist is turning right and left while moving the feet and arms back and forth.

Another nice feature of this machine, is that it was portable, folded up and away.

When not at home, I can still attach the ankle weights and sometimes the wrist weights. Any resistance still is very effective, no matter how light it feels. Men and women can do this.

Summary of a baby boomer work out

Any woman can find this routine very doable. If you don't have a physical disability, you can do it. So this is my ideal workout . It only takes 30 minutes a day and I workout watching my favorite t.v. show. It certainly seems to work for me and since it is low impact, I don't have to deal with aching joints at the end of the day. I've toned up my whole body, and lost weight so I'm happy with my choice. This is the perfect workout for me. Women and also men "boomers" will love this and will stay with it.

Poll on easy workout after 50

© 2010 Stacie L


Stacie L (author) on April 06, 2015:

After the age of 50, the muscles and tendons are not as flexible and we cannot exercise as we did in our 20s.


peachy from Home Sweet Home on April 06, 2015:

good tips, i should try less strenuous exercise after i turn 50

Stacie L (author) on April 08, 2013:

Thanks you for your considerate comments about working out after 50.

Its hard to get started but goes smoothly afterwards. ;-)

Lisa Brown from Michigan on April 06, 2013:


My husband just finished our new workout room and I'm excited to workout several days a week. Your article makes me realize just how easy it is to jump on a machine and go for it. Thanks.


Stacie L (author) on February 11, 2012:

Glen Stok: thanks for reminding me about men over 50! Most men's exercises seem to revolve around building muscle and women's seem to focus on slimming down. Both need to take better care and regular exercise after 50.;-)

Glenn Stok from Long Island, NY on February 11, 2012:

Stacie, all this applies to men over 50 too. We all make mistakes not recognizing that as we get older, our ligaments lose their elasticity. A sudden activity of carrying something heavy can actually tear a tendon. Many elderly men and women have a torn shoulder rotator cuff and don't even know it.

That's why it's so important to keep doing low-impact exercises as we get older, such as the ones you mentioned in your Hub. Well done. Voted up.

Stacie L (author) on January 24, 2012:

@GmaGoldie: time and gravity are the enemies for any woman over 50,for sure! It takes motivation everyday to exercise and the glider makes it a little easier! Thanks for reading and commenting on my hub.

Kelly Kline Burnett from Madison, Wisconsin on January 24, 2012:

Stacie L,

Time and gravity are the enemies of females over 50. My husband has a glider - you have inspired me to give it a try.

Working out is so critical - it has to become a part of your lifestyle.

Off to visit with my medicine balls. You inspired me.

Thank you!

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