Getting fit after 50

[RosieLeaLovesTea]

Hi all
bit of a couch potato here. Gone very soft and too much cellulite. Fortunately not overweight but if I don’t get more active then likely too once past menopause. So if you got fit after 50 - how did you do it? Gentle intro to exercise? Weight training?
I want to firm and tone. Lose the cellulite if possible and increase my cardio fitness. Keep a pace that is sustainable with working full time and being a busy mum of 2.

I'm 55, took early retirement recently, with intention of regaining lost fitness. Unfortunately I sustained an injury (not exercising), which has unexpectedly restricted me. However, I'm working around it. I swim twice a week, walk, pilates class twice a week, and try to do light weights and pilates session once a week at home. I already did pilates, but there is a definite improvement in cellulite and I've lost weight and developed biceps, in the last 12 weeks. Swimming breast stroke is toning up my arms/shoulders. I swim a mile as fast as I can. I have joined a gym, but fear of aggravating my injury has stopped me going ( I can swim on my membership, so still worth the money). So taking it slowly but still positive results. Will venture back to gym next week, when dc back to school. Good luck OP!

I think the trick is working out how much time you have to dedicate and what you enjoy doing. Bearing that in mind ideally over fifty you want to do a mix of weights, toning/flexibility and cardio.
I started out just increasing my steps, walking faster and over more hilly terrain.
Then I slowly added short 20 min sessions of weights and pilates (20 mins seemed manageable and its still what I do now).
Then I added more cardio, both 20 min sessions at home (so I could watch Netflix!) and also this year started C25K and now run 3 times a week too.

Basically 20 minutes exercise a day is a decent amount to get started and pretty much good enough if its all you have time for IMO.

I have always exercised but post 50, did decide to find a way to do more as I was increasingly finding it hard to fit in as my working hours became more full on over the pandemic.

I added cycling about 2.5 years ago as a means of getting from A to B and now cycle every day. It takes me about 10 minutes more than a daily car drive I was doing and yet I get 35 minutes guaranteed exercise and I save money.

During the pandemic my husband and I got into walking and we usually do two hours both days on a weekend which includes a coffee too. We clock the miles over a year which is motivating and we get some us time.

I could do with doing something for strength and flexibility, but although I have dabbled in a few options I haven't found something I am motivated enough to fit in yet.

Post 50 I have joined a strength and conditioning class and go twice a week. This is in addition to cycling, walking and gardening.

You are right about needing a gentle intro. Late 40s and I threw myself into running hard over lockdown and totally buggered my hips. Physio said it was too much, too soon after too little for too long. Apparently, they'd seen quite a bit of this due to lockdown!

You will injure more quickly and recover more slowly at your age ( I know from personal experience). So find something you enjoy and build up gradually.

Also, once you start a regular exercise regime, keep it up. Again at your age, if you slack off for a couple of months you will find a shockingly rapid drop off in your fitness levels - also speaking from personal experience!

ps. I also enjoyed Betty Rocker's free 30 day challenge to kick start my fitness. I don't know if she still does it, but it was brilliant. about 15-20 min of exercise every day and she is really lovely and encouraging. You could try looking that up.

Whenever I have had a exercise gap I like to start with yoga - mild strength , balance and flexibility which I feel helps prevent injury

These are aYouTube as it's often easier to do something at home when you get a half hour , and it's cheap

Yoga with Adrienne on YouTube - try the 30 days of yoga series

Weight training is an all round good thing - you can start with body weight but I have bought sone dumbbells from Argos
Amy body fit on you tube

I also do sone running - something cardio is good. Running is easy to do anywhere - take the kids to football and run while they play

Running - couch to 5km may give you structure - but may be a bit too much with family to look after - I'd start that a few weeks after doing a fair but if yoga

Do each once a week and it's a great start

Running is basically cardio - you might like to try spin ( bike ) or dance classes instead , or HIT or swimming - it's all about finding what you like best as then you stick. At it more

Circuit training or another type of weights class can be a good way to learn form - and you get a range of weights to experiment with