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As you reach your 50s, you might begin to experience sarcopenia, which is the natural, age-associated decline in lean muscle mass. This is largely because of reduced physical activity and a drop in testosterone levels, explains Jesse Shaw, DO, an associate professor of sports medicine at the University of Western States. It’s crucial, therefore, to engage in consistent strength training as part of healthy aging. Shaw recommends four low-impact exercises for men over 50 to perform daily to build and maintain strength.
4 Daily Low-Impact Exercises To Stay Strong
Elliptical Training, Swimming, or Cycling
Maintaining cardio aerobic capacity is essential as you enter your 50s and beyond, as this correlates to cardiopulmonary health.
“Running can be tough on the joints, particularly for those who’ve had joint issues or early signs of arthritis,” Shaw notes. “But activities like using an elliptical, cycling, and swimming are excellent alternatives. Swimming, in particular, is something I strongly advise for all patients and older demographics. It offers pulmonary training based on the stroke type and the strength advantage of water resistance compared to air resistance during land exercises.”
Full-Body Moves
Shaw recommends full-body exercises that support an easy transition into functional movement throughout the day.
“Swimming also provides a significant axial load on the skeletal system, countering the effects of osteopenia and osteoporosis,” Shaw elaborates. “If you can achieve a full range of motion and don’t have back issues, traditional back squats and deadlifts are fantastic functional exercises. They engage most large muscle groups, which enhances balance and reduces the risk of falls as we get older.”
Pushups or Bench Presses
Exercises like pushups and bench presses help build chest, shoulder, and upper thoracic strength as you age.
“I encourage everyone to undergo a proper movement screen and have professional assistance if they have been out of the gym for a while to make sure their form and weight selection are appropriate,” Shaw points out.
Glute Ham Developer
Shaw stresses the importance of focusing on the glute ham developer exercise after 50. The load used can target the eccentric or concentric phase of movement of the muscle complex.
“This helps tremendously with balance and lower trunk stability,” Shaw adds. “It also allows the development of large muscles so you can maintain power and strength production with daily walking, hiking or other locomotion activities.”
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Alexa Mellardo
