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As you get older, your body naturally goes through changes. When you reach your 50s, activities like strength training, eating a well-balanced diet, managing stress, and optimizing your sleep become more crucial than ever. If you’re looking to take control of your health, Elizabeth Brown, MS, RDN, CPT, also known as The Kitchen Vixen™, can be a great source of motivation. She reveals the simple 10-minute daily routine that made a significant difference in her body at 50.
“After turning 50, being consistent is more important than pushing yourself too hard,” emphasizes Elizabeth. “Short, daily exercise sessions help maintain progress, regulate hormones, boost circulation, and reduce inflammation without putting too much strain on the body. As we get older, allowing time for recovery becomes increasingly crucial. Engaging in a brief 10-minute routine every day establishes a basis for movement that enhances vitality, supports joint health, and improves body composition—without causing cortisol spikes that could lead to storing fat and feeling drained.”
Here’s exactly what her routine entails.
She Begins Her Day With Hydration and Light Fuel
Elizabeth’s daily routine begins with drinking 20 ounces of water infused with lemon or apple cider vinegar. She then fuels her body with something light, like half a grapefruit or an orange, paired with a cup of coffee containing soy milk.
Her Workout Regimen Promotes Strength, Energy, and Mobility in Midlife
Elizabeth’s workout routine combines posterior-chain strength exercises (i.e., squats and band pull-aparts) to promote solid posture and core stability, mobility flows (i.e., cat-cow and hip circles to preserve range of motion and joint health, push-pull balance (i.e., rows and pushups) for shoulder health and upper-body toning, mindful movement (such as yoga) to decrease stress and boost recovery, and optional load using resistance bands or dumbbells.
An example of her daily 10-minute flow includes three rounds of the below:
- 12 air squats (or goblet squats with a dumbbell or kettlebell)
- 10 pushups (on knees or toes)
- 15 glute bridges
- 12 band pull-aparts
- 30-second forearm plank
- 1-minute yoga flow (cat-cow, downward dog, low lunge, spinal twist/world’s greatest stretch)
Post-Exercise, Protein Fuels the Rest of Her Day
“Post-movement, I replenish with a protein-rich smoothie (banana, soy milk, pumpkin protein, and cocoa),” Elizabeth tells us. “At night, I focus on anti-inflammatory meals—wild salmon, kale salad with tahini vinaigrette, and air-fried sweet potato fries. Balanced nutrition amplifies the benefits of a short routine by fueling recovery and metabolic health.”
The Motivational Tricks She Uses To Commit Daily
One major trick that keeps Elizabeth committed to her craft is something she calls “habit stacking.” She says, “I link movement to something I already do (like brushing teeth or making coffee). Daily movement > coffee for increased energy and mental acuity.”
In addition, Elizabeth changes into workout clothes first thing when she wakes up and lives by “wearing the gear” to stay in the right mode.
Lastly, she follows the mantra, “One set is better than none,” adding, “Even one round counts toward the habit.”
Alexa Mellardo
