Getting strong, fit and flexible at 50. Possible?

[Alooffoof]

I was always a fit active person but over the past few years I’ve had a combination of health and family issues that have really taken their toll and I have realised that I don’t even have a basic level of fitness anymore 😦

So I’m starting from scratch at 50. I don’t need to lose any weight but I’m desperate to improve my strength, stamina and flexibility.

Does anyone have experience or tips for this? Anything that gives me reasonable results fairly quickly would be a good start. I’m in it for the long haul but I’m motivated by improvements for sure.

I’m also vegetarian with a pretty poor diet. I’m going to work on that too and would appreciate any ideas on where I can get advice on the correct foods to give my body the best chance at getting the most from training.

Anyone else doing similar, requiring support?

Can I join. Early 50s 2 stone overweight Feeling terribly unfit and have various joint issues that mean I can’t over do things

I do barre ( Meet you at the Barre) online. It has revolutionized the way I look at exercise. Before I was a Jillian Michaels disciple. I started during lockdown and I am now much more supple and strong with no joint pain ( am 60 next year and had a hysterectomy some years ago). I get bored easily and I find these classes inspiring.

@crackofdoom - try to wear wrist and ankle weights when you're walking. Or even while doing housework. That alone makes a huge difference.

To gain arm muscle, you need to work out with dumbbells. Rebecca Louise has some good workouts on YouTube. Next you can have a go at Caroline Girvan.......

To get your legs into shape, do Lucy Wyndham Read's Thighs & Glutes several times a week. Deceptively simple........ but my, you'll soon feel the difference! I credit my skiers legs almost entirely to this workout,

Swimming can be great for anyone with joint issues. I took adult improvers’ classes for about 8 weeks to correct my ‘form’ and did that for several years.

7 minute workout is a good starting point and give a whole body workout in just 7 mins. You can repeat it as you get fitter. Yoga is great for flexibility and general wellbeing. I do a session on a Friday after work and it completely destresses me for the weekend. I use Huel as a meal replacement at work and this provides a balanced intake. I use the black edition as it contains more protein which is useful when training.

I reckon I'm one of the youngest in my Pilates class - and I'm 58!

Because it's during working hours, probably.

I wfh self-employed so can go when I like.

Oh @DeliciousViolets I really feel your pain! I used to go to classes, and to martial arts with my kids up until ten years ago. I stopped because a young trainee instructor was actually laughing at me and making fun of me. I haven’t been able to bring myself to go back to anything since, and so obviously my fitness has massively suffered.

Any tips on finding space to exercise at home? Because I now can’t stand to have anyone see me exercise, and I am never alone on the house, I feel like I am limited in options. There’s a 8 ft by 4 ft space at the end of the bed where I do some floor exercises and some weights, and I walk, but I don’t have enough space for yoga, and floorboards are far to squeaky for anything with impact (burpees etc).

55 and on project 'Get Fit' . I had started C25K but developed plantar fasciitis which stopped me running. That has improved so I'm back playing my teams sport ..I've started a martial art and planning on restarting the C25K depending on my foot. I walk daily as I have a dog too but have a sedentary job..although looking at changing that too.
I'm slightly overweight so have that to aim to reduce. I want to increase joint movement, concentration ( menopausal brain fog) balance and coordination.

I go to the gym a lot and do step and body pump classes but on the side I joined Davina McColls Own your goals app. I really rate it, there are loads of classes that you can cascade from your tv and programs to follow which will build you up slowly.

Placemarking. I did C25k in lockdown and do short (4k) runs twice a week. I do Pilates at home once a week, and a weights workout once a week. I walk on the days I don’t run. When I don’t do all of these things I feel it really quickly, and it still doesn’t really feel like enough. Need to prioritise the time (kids at home though at secondary and work FT)

I am in my early 60s and enjoy a mixture of Body Pump classes, Spin (cycle) classes, my own routine in the gym which includes 20 mins cross trainer plus weights, walking and swimming. Regular weight training is key but it can be body weight based, e.g press ups rather than lifting weights.

Brilliant thread. I’ve done c25k over the last year and am planning weights and more hiit workouts this year. It’s so great to feel physically fit!

I’m 50 - BMI is fine but I need to get fit. I’m trying to walk more, but looking into weights and yoga, or other workouts too.

Happy to join in - I might actually do something then

It is absolutely possible to get fit! I'm 49, started my "fitness journey" (sorry about the naff term!) a year ago and I'm still into it! Never used to be the case, but for me the difference is that I now do mainly weight and resistance training. It used to be cardio which bored me to tears. It's shocked me to realise how poor my body strength, especially upper body strength was prior to getting fit.

I love Caroline Girvan on Youtube, it's tough going at first but I saw improvement very quickly. As cheesy as it may sound, she also made me to change to mindset towards exercise. It is not a punishment but we should appreciate and enjoy what our bodies can do. I also get an immense enjoyment out of my (new) lean and toned arms .

This is what my week typically looks like. I tend to exercise first thing in the morning before I have breakfast or any drinks apart from a glass of water.

Mon: Caroline Girvan 30 min dumbell set
Tue: Intense 9 mins on Carol bike
Wed: Caroline Girvan 30 min dumbell set
Thu: 30 mins yoga, usually by Adrienne (youtube)
Friday: Caroline Girvan 30 min dumbell set
Sat: Rest day
Sun: Rest day or 30 min yoga if feeling like it

As you can see, no tedious hour long sessions which eventually made me to ditch the whole thing. 30 mins of working hard is enough and on some days when the time is thight I do one of CG's 20 minute sessions.

@UglyModernWindows

It is absolutely possible to get fit! I'm 49, started my "fitness journey" (sorry about the naff term!) a year ago and I'm still into it! Never used to be the case, but for me the difference is that I now do mainly weight and resistance training. It used to be cardio which bored me to tears. It's shocked me to realise how poor my body strength, especially upper body strength was prior to getting fit.

I love Caroline Girvan on Youtube, it's tough going at first but I saw improvement very quickly. As cheesy as it may sound, she also made me to change to mindset towards exercise. It is not a punishment but we should appreciate and enjoy what our bodies can do. I also get an immense enjoyment out of my (new) lean and toned arms .

This is what my week typically looks like. I tend to exercise first thing in the morning before I have breakfast or any drinks apart from a glass of water.

Mon: Caroline Girvan 30 min dumbell set
Tue: Intense 9 mins on Carol bike
Wed: Caroline Girvan 30 min dumbell set
Thu: 30 mins yoga, usually by Adrienne (youtube)
Friday: Caroline Girvan 30 min dumbell set
Sat: Rest day
Sun: Rest day or 30 min yoga if feeling like it

As you can see, no tedious hour long sessions which eventually made me to ditch the whole thing. 30 mins of working hard is enough and on some days when the time is thight I do one of CG's 20 minute sessions.

Where did you get the dumbbells please?

Argos sell dumbbells

If you have t done anything before you can start with cans of beans or full squash bottles

@FlyingGeeseAgain I bought mine from Argos! I have 3 sets in lovely bright colours (important obvs), 2kg, 4kg and 6kg. I now mainly use the 6kg pair but still need 2kg for shoulder flyes (that's one tough move!).

We also have a pair of Bowflex adjustable dumbbells, my DH bought them yonks ago for his own workouts. I use them when I need a heavier weight for moves like Romanian deadlift. I decided to buy my own set from Argos as we some times train the same time and can't share .

@FlowerArranger

I started exercising seriously 2 years ago. I'm mid-60s and fitter than most women half my age. I mostly do YouTube workouts and I focus on HIIT and weights. At least one hour a day. Plus I walk everywhere.

Growingannanas for HIIT
Rebecca Louise: Best Abs, Bingo Wings, Ageless Arms
Lucy Wyndham Read: Thighs & Glutes
Bowflex 3 minute plank (I do this every day)

And once you've done the above for a while, you'll be ready for Caroline Girvan!!!! (Start with her Epic Beginners).

Thank you for this! Tried a Lucy Wyndham Read 10 minute workout earlier. That's very focused work in a few minutes.

I think Lucy is brilliant for people who are just starting out, the unfit and/or elderly. She has a huge back catalogue of very short workouts that target all areas. Her get ready to run programme is also very useful.

I also like her manner: she is calm but precise, encouraging but not OTT enthusiastic, and just altogether lovely. So many online trainers are shouty, in your face, have ghastly background music, chaotic or poorly thought out routines, chatter non-stop... (yes, I'm looking at you Rebecca Louise!!!*), et cetera.

(* Rebecca's older workouts are way better than her recent output, particularly her arms and abs workouts. Look at Bingo Wings, Ageless Arms and Best Abs, as well as stretch. But do turn down the sound!!)

Back to Lucy: I would urge anyone to start doing her Thighs & Glutes workout regularly. A truly effective yet very short workout.

[quote FlowerArranger]I think Lucy is brilliant for people who are just starting out, the unfit and/or elderly. She has a huge back catalogue of very short workouts that target all areas. Her get ready to run programme is also very useful.

I also like her manner: she is calm but precise, encouraging but not OTT enthusiastic, and just altogether lovely. So many online trainers are shouty, in your face, have ghastly background music, chaotic or poorly thought out routines, chatter non-stop... (yes, I'm looking at you Rebecca Louise!!!*), et cetera.

(* Rebecca's older workouts are way better than her recent output, particularly her arms and abs workouts. Look at Bingo Wings, Ageless Arms and Best Abs, as well as stretch. But do turn down the sound!!)

Back to Lucy: I would urge anyone to start doing her Thighs & Glutes workout regularly. A truly effective yet very short workout.

[/quote] I appreciate this. Thank you.

Some brilliant suggestions here, thank you.

@StarsAndSugarlumps

Oh *@DeliciousViolets* I really feel your pain! I used to go to classes, and to martial arts with my kids up until ten years ago. I stopped because a young trainee instructor was actually laughing at me and making fun of me. I haven’t been able to bring myself to go back to anything since, and so obviously my fitness has massively suffered.

Any tips on finding space to exercise at home? Because I now can’t stand to have anyone see me exercise, and I am never alone on the house, I feel like I am limited in options. There’s a 8 ft by 4 ft space at the end of the bed where I do some floor exercises and some weights, and I walk, but I don’t have enough space for yoga, and floorboards are far to squeaky for anything with impact (burpees etc).

I hope you decide at some point that the only person who should feel shame about that is the trainee instructor.

I find a landing or hallway or corridor is a good space to lay out the exercise mat. Downstairs hall should be OK for burpees etc. But usually I just take over the living room for 30 minutes and push back the furniture. The DC get used to it after a while.

Just joining! All sounds great

Definitely marking spot for inspiration.

This thread couldn't have came at a better time for me! Thank you for all the information