10 Must-Do Exercises To Age Gracefully & Vibrantly
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Did you know that staying active can add up to seven years to your life? Seven extra years to enjoy more adventures, connect with loved ones, and live with energy and purpose. But here’s the real question:
What would you do with those extra years?
Would you explore the world? Dance at your grandchild’s wedding? Or wake up every morning feeling confident and capable?
Regular exercise after 50 isn’t just a nice-to-do; it’s a must-do. Staying active reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers by up to 30%. It sharpens your mental clarity, lifts your mood, and strengthens your body.
Even better? You don’t need a gym membership or a daily boot camp commitment to stay active. (Trust me, I learned this the hard way.) During COVID, I went all in—rowing machine, StairMaster, Peloton—the works. Great for cold climates, but let’s be real... unless you truly enjoy torturing yourself with machines, it’s overkill. What really matters? Movement that fits your life.
For me, it’s all about goals that keep me going—I aim for 8K+ steps a day because it keeps me energized (and gives me an excuse to wander the hills of Scottsdale, which I actually love). I keep hand weights in my bathroom and living room—because if I’m standing there, why not sneak in a few reps? And let’s not forget the power of music + movement—a little weightlifting to a great playlist is my kind of workout. At the end of the day, it’s about moving in a way that keeps you living the life you love. That’s the real win.
As I often remind my husband, who’s turning 76 soon, “You sit, you die.” While that might sound dramatic, it’s our little mantra to stay active. Not to mention, I would like him to be around for a long time, and feel good. Prolonged sitting impacts your heart, muscles, and joints, especially as you age. In fact, sitting too long increases the risk of early death by 49% compared to active peers. So, when my Apple Watch nudges me to stand, I listen!
Let’s dive into the 10 must-do exercises that can help you age boldly, stay strong, and keep living your best life.
Why Exercise Is The Ultimate Anti-Aging Tool
Exercise isn’t just about looking good or losing weight—it’s about adding vitality and longevity to your life. Staying active helps you:
Boost Muscle Strength: Reducing the risk of falls and injuries, especially as adults lose up to 2% of muscle mass annually after age 50.
Improve Cardiovascular Health: Lower your risk of heart disease by up to 35% and reduce high blood pressure naturally.
Enhance Mental Health: Reduce depression and anxiety by up to 50%, thanks to the feel-good endorphins exercise releases.
Preserve Cognitive Function: Active individuals have a 40% lower risk of developing Alzheimer’s and dementia.
What’s more, even small steps make a big difference. Just 10 minutes of daily exercise can improve mobility and reduce stiffness, helping you stay independent longer. And remember, consistency beats intensity when it comes to lasting results.
10 Must-Do Exercises For Healthy Aging (With Alternatives)
These exercises are simple, effective, and adaptable. The key is to listen to your body and start with what feels comfortable. Never ever beat yourself up for what you cannot do and doesn’t feel good, there may be a reason. Always consult a physician if you’re feeling pain. I’ve included alternatives for those who may have physical limitations, there are options for all fitness levels.
1. Squats
Why It’s Essential: Builds leg strength and improves mobility for daily tasks like sitting, standing, and climbing stairs.
How to Do It: Stand with feet shoulder-width apart, lower your hips as if sitting in a chair, and return to standing.
Alternative: Seated Chair Stands – Sit on a sturdy chair, lean slightly forward, and use your arms and legs to assist as you rise to standing. Slowly lower back down.
2. Planks
Why It’s Essential: Strengthens your core, supporting posture and reducing back pain.
How to Do It: Hold a push-up position on your forearms or hands, keeping your body in a straight line.
Alternative: Wall Planks – Stand facing a wall, place your forearms or hands against it, and lean into a plank position. Hold for 10–20 seconds and build from there.
3. Lunges
Why It’s Essential: Improves balance, coordination, and leg strength.
How to Do It: Step forward with one leg, lower your body until both knees are bent at 90 degrees, then return to standing.
Alternative: Mini Step-Back Lunges – Hold onto a chair or countertop for balance and take small steps back without fully lowering into a lunge.
4. Step-Ups
Why It’s Essential: Builds lower body strength and cardiovascular health.
How to Do It: Step onto a sturdy platform or step, then step back down, alternating legs.
Alternative: Seated Leg Lifts – Sit on a chair and lift one leg at a time to strengthen the lower body without strain.
5. Push-Ups
Why It’s Essential: Builds upper body strength and improves posture.
How to Do It: Perform push-ups on the floor or against a wall for a gentler variation.
Alternative: Wall Push-Ups – Stand an arm’s length away from a wall, place your hands on it, and perform a push-up by leaning in and pushing back.
6. Bridges
Why It’s Essential: Activates glutes and supports hip mobility.
How to Do It: Lie on your back, bend your knees, and lift your hips off the ground.
Alternative: Seated Glute Squeezes – Sit on a chair and contract your glutes for 5–10 seconds at a time to build strength.
7. Single-Leg Balance
Why It’s Essential: Enhances stability and reduces the risk of falls.
How to Do It: Stand on one leg while keeping the other slightly lifted. Hold onto a wall or chair for support if needed.
Alternative: Seated Marches – Sit in a chair and lift one knee at a time, mimicking a marching motion to improve balance and coordination.
8. Seated Rows (Resistance Band Or Machine)
Why It’s Essential: Strengthens back muscles and improves posture.
How to Do It: Sit upright, hold a resistance band, and pull it toward you, squeezing your shoulder blades together.
Alternative: Wall Shoulder Squeezes – Stand against a wall and gently squeeze your shoulder blades together, then release.
9. Walking Or Low-Impact Cardio
Why It’s Essential: Supports heart health, joint mobility, and overall fitness.
How to Do It: Walk at a comfortable pace for at least 10–15 minutes daily.
Alternative: Seated Cardio Movements – Sit on a sturdy chair and mimic walking or cycling motions with your legs.
10. Stretching
Why It’s Essential: Improves flexibility and reduces stiffness.
How to Do It: Incorporate stretches like hamstring stretches or yoga poses such as Cat-Cow.
Alternative: Chair-Assisted Stretches – Use a chair for support while stretching your arms, legs, and back to reduce strain.
Key Tips For Exercise Success
Start Where You Are
If you’re new to exercise or have physical limitations, begin with modified versions of movements and progress at your own pace. Consistency is more important than intensity when you’re just starting out.Focus on Consistency
Even small movements count! Aim for a few minutes daily to build strength and confidence. Set achievable milestones to stay motivated—whether it’s completing five minutes of stretching or taking a 10-minute walk around the block.Listen to Your Body
Your body knows best. If something doesn’t feel right, pause and try a gentler variation. Over time, you’ll build awareness of what works for you and when to push yourself safely.Create Visual Reminders
Keep weights, a yoga mat, or resistance bands in plain sight where you spend time. I keep hand weights in my bathroom and family room—seeing them reminds me to use them, even for a quick set while watching TV or waiting for my coffee to brew!Make It Joyful
Exercise doesn’t have to feel like a chore. Find activities that bring you joy, whether it’s swimming on warm summer days, meeting friends at the pickleball courts, or taking a scenic bike ride. When you love what you do, staying active becomes second nature.
Product Recommendations
Incorporating simple equipment into your fitness routine can significantly enhance your workouts. While there are alternatives that you already have at home no doubt (cans of soup instead of weights, chairs instead of a bench, your carpet rather than a yoga mat for example), here are a few that I enjoy using and inspire me to exercise a bit more and increase my level of fitness. And bonus, a few of these are very travel friendly – I carry exercise bands and bala bangles with me on my travels, near and far.
Here are some top-rated products tailored to support your health and wellness journey:
BalanceFrom GoYoga All-Purpose Yoga Mat
This 1/4-inch thick mat provides excellent cushioning for joints, making it ideal. Its non-slip surface ensures stability during various exercises.
TheraBand Resistance Bands Set
These non-latex bands offer multiple resistance levels, perfect for gradual strength building. They're lightweight and come with a door anchor for versatile workouts.
Bowflex SelectTech 552 Adjustable Dumbbells
These adjustable dumbbells replace multiple sets of weights, allowing you to modify resistance from 5 to 52.5 pounds. Ideal for progressive strength training.
Amazon Basics Neoprene Dumbbells
Or start at weight levels you feel comfortable. Neoprene coated dumbbells are nice on the hands and available in many different weight sizes and sets, giving you versatility and a budget friendly option.
Bala Bangles Wrist and Ankle Weights
Add a constant but comfortable resistance to your workout with these wearable weights. They are versatile and can be used during various exercises to increase intensity.
Flybird Adjustable Weight Bench
This foldable bench offers multiple backrest positions, supporting various exercises. It's sturdy, comfortable, and perfect for home gyms with limited space.
The Joy of Music
Music has a way of flipping the switch from “I should move” to “I want to move.” I can personally attest—when the right song comes on, my pace picks up, my energy lifts, and suddenly that extra mile (or set of reps) doesn’t seem so bad.
Find what gets you going—whether it’s your favorite radio station or a custom playlist that makes you want to move. I’m an Amazon Music fan, while the rest of my family swears by Spotify, but both have fantastic options tailored to your workout style—walking, running, dancing around your kitchen—whatever gets you moving. Just press play and go!
The Cost Of Inactivity
While the benefits of exercise are clear, it’s equally important to understand the cost of inactivity:
Increased Fall Risk: Adults who don’t stay active are more likely to experience falls, which are the leading cause of injury for those over 65.
Cognitive Decline: A sedentary lifestyle doubles the risk of Alzheimer’s.
Loss of Mobility: Inactive adults lose up to 50% of their muscle mass by age 80, significantly affecting independence.
The good news? It’s never too late to start, at any age. Even small movements today can lead to big improvements tomorrow.
Building A Routine That Works
Creating an exercise routine doesn’t have to feel overwhelming. Here’s how to get started:
Start Small: Begin with just 10–15 minutes a day and gradually increase as you build strength.
Mix It Up: Incorporate strength, cardio, and flexibility exercises to keep things fresh.
Track Your Progress: Use a fitness app or journal to celebrate milestones, no matter how small.
While I love my Apple Watch as I do track daily progress and progress over time in addition to using the tracking for specific exercise types, there are many well rated alternatives:
Fitbit Charge 6
The Fitbit Charge 6 is a versatile fitness tracker that offers comprehensive health monitoring, including heart rate, sleep tracking, and built-in GPS. It's compatible with both Android and iOS devices, making it a flexible choice for many users.
Garmin Venu 3
The Garmin Venu 3 is a smartwatch that combines fitness tracking with smart features. It offers a bright AMOLED display, built-in GPS, and a variety of health metrics, including heart rate and sleep monitoring. It's compatible with both Android and iOS devices.
Samsung Galaxy Watch 6
The Samsung Galaxy Watch 6 is a smartwatch that offers comprehensive fitness tracking features, including heart rate monitoring, sleep tracking, and built-in GPS. It's particularly well-suited for Android users and integrates seamlessly with Samsung smartphones.
Staying Motivated
Finding joy in exercise is key to staying consistent. Here are some tips:
Make It Fun: Play your favorite music or turn your workout into a game with fitness trackers. If you’re a fan of Spotify or Amazon music, there are unlimited playlists to choose from.
Get the Right Tools: Invest in quality gear like walking shoes or resistance bands to enhance your experience.
Focus on Benefits: Remind yourself of the energy, strength, and longevity you’re gaining with each workout.
Defy Age With Exercise
Aging boldly isn’t about defying age—it’s about embracing it with strength, vitality, and purpose. These 10 exercises are more than just movements; they’re the foundation for a vibrant, and even more important, an independent life.
So, what’s stopping you? Lace up those sneakers, grab your resistance bands, and start building the future you deserve. Because when it comes to living well, the best is always yet to come.