Am I too old at 50 to start exercising now?

[PurpleDisco]

Nearly everyone I know has some sort of regular exercise routine going with either running or the gym etc. I’d like to be that person but I’m wondering if I’m too old now at 50 to start and have I seriously left it too late? I worry about my health though I’m not overweight, my BMI is 23.5. I walk to and from work everyday (2 miles) but apart from that I don’t do any exercise to exert myself. I keep reading that you should exercise to the point of being out of breath! Would it be dangerous for me to suddenly start now?

I don’t mean actual sprinting. It’s just an exercise method that gets your heart rate up but only for short periods. It’s all relative to your fitness and your own max heart rate. So she could just do some intervals on a static bike for example.

Actually less tiring and more effective (especially at 50) than hours of cardio in zone 2. She walks plenty.

Zone 2 is very useful if you are a runner and need to balance your training.

But she should prioritise strength training really.

I’m a PT specialising in women over 40. I’m well aware of interval/ sprint training and do it myself. The OP doesn’t need to start with that, it will likely make her feel quite uncomfortable and inadequate as her fitness levels are going to be very low, which will lower the chances of her wanting to continue. The priority would be to get her moving and enjoying it. Having helped literally hundreds of women start from scratch, interval training is not the way to go.

2 miles a day walking is not ‘plenty’.

Couch 2 5k is brilliant, that with 2 resistance sessions with a PT per week to work on strength training would be a great place to start.

BTW zone 2 training is fabulous for cardiovascular health, in conjunction with 1x per week sprint training for those ready for it.

Heart disease is a major risk for women, we should know about it and take action to prevent it.

A combination of strength training and cardio is the optimal, not either or. Strength training alone is not enough.

I started at 53. Best thing I ever did. I’ve got friends who don’t exercise and the impact on their health as they approach 60 is obvious. Once you start exercising you address your diet too and start making a few healthier food choices. I found some excellent classes as I couldn’t have done it by just exercising alone

I doubt 10-15 seconds of the OP getting her heart rate up is going to demoralise her but ok.

I only mentioned it as she said she wanted to get her heart rate up.
Intervals (at beginner level) for a short amount of time is far more doable than trying to fit in an hour plus of cardio and it is very effective. Many fitness trainers specialising in menopausal
woman do not recommend hours of zone 2 training for this age group. Surprised you are not up to date…if she walks 2 miles a day I think she can cope with getting her heart rate up a bit for 10-15 seconds at a time..

Walking is very good for you. You should also know that.

And yes I would prioritise strength training at that age! Then sprinkle the cardio on top but factor in the 2 miles of walking per day.

I had a hip replacement last summer aged 68.
Once I’d recovered from surgery I moved on from aqua to Pilates. I had to take a stool into the gym to be able to get up of the floor. I didn’t need the stool after about 4 weeks.
Slowly I added Conditioning for Wellness and 40 minute walks on the treadmill. I tried Zumba and dropped it and most recently added Strength and Conditioning which I love and do 3 times a week and Barre Fitness.
Today I scoped out the cycle room, it looks terrifying, and was show how to adjust the bike for me, I’m just over 5ft tall. I’m going to start with a virtual class. Recommendations on what to wear would be welcome.
i also booked my first Legs Bums and Tums and more worryingly an Ignite Strike class.
i do about 15 classes a week.
My DH is somewhat baffled but supportive. OP go for it. It is not too late.

Weights are good for us 'mature' women, I do body pump at least twice a week and spin classes, good luck, I love my exercise.

You’re not too old! I go to a parent and baby cross fit and they do a never too old cross fit class. The beneifts Of exercising at any age are brilliant but even more so when you’re older!

Who said anything about hours of zone 2? Not me 😊 maybe check what I’ve actually said before making ridiculous statements. I do specialise in menopausal women and I’ve never recommended ‘hours of cardio’, here or anywhere else.

10-15 seconds max effort will be a total waste of time for her, and yes, actually probably would make her feel like shit as she hasn’t got the fitness for it yet.

As I said, couch 2 5k is perfect for now, it’s 20-30 mins 3x per week and can be done from the front door. Once she has a bit more fitness interval training would be fine.

Wondering where I’ve said walking isn’t good… oh wait, more misquoting. 2 miles a day is about 30 mins/ 5000 odd steps, it’s fine but not enough and certainty won’t be enough to have developed a decent base level of fitness.

Anyway, carry on giving advice about something you have very limited knowledge of, probably having read Stacy Sims book 🦆

The best exercise is one that you’ll stick to, so good luck OP, I’m bowing out now, arguing with morons is not how I like to spend Sunday evenings. I just get so fed up of the misinformation being spread, but you can’t argue with stupid.

Not at all! After years of being very unfit and extremely exercise averse, I have discovered reformer Pilates at 52 which I absolutely love. Can really feel the benefits in my core and overall strength, as well as my balance.

Sara Cox has just ran back to back marathons in her 50s. I think she is all the proof needed.

It’s been a very busy day so just catching up on this thread now. Wow, with so many responses, I haven’t had time to read them all yet! The replies that I’ve read so far have been very inspiring and I’m glad to read so many of you are into fitness at all ages and in all kinds of ways.

So thank you for taking the time to give me the incentive I’ve needed for a while. I’ve got lots to read now!

She is, and she's lovely 😊

I didn't start going to the gym until I was 60. Haven't managed to lose any weight though. I decided to start 'running' on the treadmill two months ago. Wanted to try to run a mile. Took me 14 minutes to start with. On Friday I managed 10 minutes 9 seconds. My personal best. I' m 72. It's never too late.

I’m 61 and cycle 26 miles each week, walk every day and have just taken up Bhangra dancing 🤪

Why I personally would say weights over cardio is that women in our generation were always told to do cardio for weight loss and to not touch weights, because you will immediately get bulky and unfeminine. So when you say 'exercise', GenX women will hear it as 'cardio'. Therefore, more likely to do that anyway.
But so many women wouldn't even consider weightlifting, which is so important when we age.

On an aside, I really wish people, especially, women would simply dismiss the mindset of being “too old” for this, that and the other.

It’s so restrictive and limiting. I too am guilty of it and often think how much more we would acheive if we simply assumed we wanted to do it, didn’t even consider age and just went ahead and did it.

The best time to have started, would’ve been c30 years ago. The second best time is today.

I would say don’t start with a big plan of going to the gym 5x per week. You won’t be able to sustain that level of change. I’d start by finding something you enjoy and adding it in 1 or 2 times per week, and then increase from there. The benefits of strength training cannot be understated. There’s lots of videos online to teach you technique if you’re looking for a low cost solution. Otherwise a PT should be able to help you get started.

My Dr said that peri age is when women can benefit most from exercise and building muscle. It's swimming and Reformer Pilates that work for me. So rewarding.

Agree. You will never again be younger than you are today!

Start slowly and go for it OP!

I would say that training to become a pro footballer might be out of reach. But exercising for yourself, not late at all! Start slowly and build on that. Find what you like and a club/class with appropriate level. You can even get a physio or a trainer to find out where you are at and to help with next steps.

Not at all!

Some weights / strength training would be good.

Try Pilates, body pump classes (use modest weights) etc.

I had a work medical when I was 51. I wasn't particularly out of shape but I found myself embarrassed trying to answer the doctor's questions about exercise (basically I wasn't doing any). I determined that by the next year's check up I was going to have something to say. I started to do just an hour a week , in the garage, with a routine for over 50s I found on-line. I didn't really know what I was doing but I said to myself if I manage just 5 sit ups, that's an infinite amount more than I was doing last week/ month/ year. 3 or 4 years on I'm exercising 3 times a week, I feel better about myself than I have for years, and people have commented on the positive difference.

Not too late

Try a few things and see what you enjoy

Pilates, body conditioning and bidypump don't make you hot and sweaty but you have that great post-exercise feeling

It’s the other way around.

You are too old NOT to start exercising.

You are entering the decades of decline and you will decline rapidly if you don’t start e revising to keep your strength, mobility and endurance up.

You can get away with doing eff all when you are young. You can’t now.