Workout For Seniors (Over 50 years) and diets routine

Fitness is the need for all. No matter you are an adult or senior citizen fitness is a must for all. But when it comes to fitness activities for seniors over 50, it might be confusing. As they are above 50 they can’t lift weights or do much cardio as the adults do. Well we here we are with our new blog. This new blog is dedicated to fitness activities for seniors over 50. As it is the age when we need to take care of our parents and elders. It’s the payback time what they did for you in your childhood. So we are here with our new blog on Fitness Activities for Senior (Over 50 years) and diets routine. Now you will have an idea of how to deal with the fitness issues related to seniors over 50.


We here going to share some of the tips related to seniors exercising. Our research team has gathered these tips with proper research. All the exercises and the diets have prepared by keeping their age in mind. So you can follow these tips without any hesitation. We believe in quality information, so the information that we are sharing here is reliable for you. So start your day with the coffee and get to workout.


Why perform fitness activities at 50?

Well, you might be thinking why should I exercise at this old age as I am going to be old anyhow. Yes, you are right but performing regular exercise not just keeps you healthy. It makes you feel and look younger and confident too. Well, below are some of the reasons why one should exercise at this age.

Maintaining or losing weight

Well maintaining weight is important at this age. At this age people generally get retired from work. And mostly they are free, passing their time by just sitting and having tea and coffee. And what they gain in return is the heavyweights. Therefore one needs to maintain their weight. As it not only keeps them healthy but also makes them look a little younger and more confident. Also, it makes sure that you don’t get those diabetes or blood pressure issues.

Mental health

Apart from losing weight and getting free from those health issues, it also helps in working on your mental health. It helps in relaxing your mind. It keeps enhancing the working of your brain. Also, it keeps you away from those stress and loneliness. It helps in bringing up the peace of mind. And a peaceful mind gives a positive mindset. Also, it helps you in getting proper sleep. And proper sleep is very necessary for the proper working of the mind.

Seniors exercising

Let’s now see some of the easy at the same time effective exercises for seniors over 50. We are sharing here some of the easy exercises that a person over 50 could do easily. So without wasting that much time let’s jump to the exercise.

Abdominal contractions

Abdominal contractions can be a perfect exercise for the core. As it is simple and at the same time very effective. Simple sleep facing up and bend your knees. Now take a deep breath and tighten your abdominal. Now hold it for 3-5 seconds and release the contraction. Repeat this exercise 8 – 10 times.

Wall pushups

Well, wall pushups are another good option for a strength exercise. It helps in strengthening your shoulder, arms, and chest. Place your hands on the wall and stand straight. Now lean forward and place your hand flat against the wall. Your body should be in a plank position. Now come back to the initial position and repeat the process 10 times. It helps in strengthening your shoulder and chest.

Pelvic tilts

It helps in strengthening your lower back. Sit in the lunge position. Tighten your buttock and tilt your hips forward. Hold the position and move back to normal position repeat the exercise for the next few minutes. It helps in giving relief from back pain.

Toe taps

Sit relaxed on a chair. Keep your heels touching the floor and move your toes upward and hold for a few seconds. Now gently put your toes back to the floor. Repeat this exercise for another few minutes.

Heel raises

Another simple and effective exercise is the heel raises. It helps in strengthening your calves. Keep your toes touching the floor and gently move your heels upside. And repeat this exercise for the next 20 times.

Knee lifts

Sit relaxed on the chair.  Bend your legs by knee and move upward. First, do it with the first leg. Then simply try it with the other leg. Repeat this exercise for the next 20 minutes. It helps in strengthening up your thighs.

Shoulder and upper back stretch

This simple exercise helps in strengthening your back and shoulder. Simply stand straight. Now put your hands round back to your neck in the opposite direction. Now repeat the same with the other hand. These exercises seem very easy but are very effective at the same time.

Ankle rotations

Yet another simple and effective exercise. Sit calmly on the chair, gently move the thigh a little above, and rotate your whole ankle. Now repeat the same with the other leg. Repeat this exercise for 5-10 minutes for better results.

Diet planning guidelines for elderly

Well, this is the age when the diet plans matter for them. That simply means one should be very careful about what they are eating. As at this age, the digestive system and other organs do not work as well as they used to. That is why we are here with some of the diet plans that might work for you.


Breakfast is the very first meal of the day. So one needs to have an oil-free and a lighter breakfast. Lighter but yet a one that keeps you full for a longer time. One can go for slices of brown bread with the eggs. As eggs are the best source of protein. Also, the whole grain brown bread provides you with good carbohydrates. And if you don’t like to eat bread then you can have fruit for breakfast. As the fruits are full of antioxidant elements it probably can be your best option for the breakfast. Also, you can go for 2 chapatis (Phulka) with a bowl of mixed vegetables. And a glass of juice or milk always works as breakfast.


Lunch, the very second meal of the day. Well, lunch should be not that heavy as the heavier lunch will make you sleep soon after you complete the lunch. It is advisable to go for brown rice rather than having the white one. Also, use cereals in your lunch as they are high in proteins and helps to provide energy to your body. Also, if you are a nonvegetarian go for 100 gms of meats. As it is an ideal amount a person can have daily. Also, it is suggested in Ayurveda to have fruit before every meal. So having a seasonal fruit might work for you.


Dinner is the last meal one goes for. It is advisable to have a proper time gap between your dinner and sleep. Also, it is recommended to have a lighter dinner. One can go for the chicken soup for dinner. Also one can have a glass of milk as dinner. As your dinner needs to be lighter. And if you have a craving for eating something sweet, you can go for jaggery. Jaggery has lots of health benefits. And also it is beneficial in dealing with cold and cough.


One can avoid having tea that is made up of milk and sugar. In place of that one can go for green tea as it is full of antioxidant elements. Also, one can go for the dry fruits in the snacks. don’t go for the oily options as the extra oil increases the cholesterol level in the body. That leads to getting fat even while eating less. Also, avoid eating the chips or snacks that come in the packet. As the packet foods generally have preservatives in them that take longer time indigestion.


Well, we provided a lot of options above to add to the diet plan. Here are some of the bonus tips that probably help you in maintaining a healthy body at an older age. Try to have more seasonal fruits in your diet. Feel free to visit the website for further blogs like this.



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