Share and Follow
If your goal is to shed persistent belly fat, congratulations on taking the initiative. Belly fat is a major contributor to numerous health problems as you age, including heart disease, type 2 diabetes, some cancers, and stroke. Eating the right foods and following a suitable exercise routine is crucial. We’ve pinpointed four low-impact exercises that are ideal for men over 50, so pay attention.
“A lot of men over 50 aim to maintain their fitness levels but have to be cautious about joint health and previous injuries,” states Dr. Kira Capozzolo, a chiropractor from Solana Beach, CA, and co-founder of Twin Waves Wellness Center. “Low-impact exercise routines are an effective way to reduce belly fat without exerting unnecessary pressure on aging bodies.”
As a bit of context, after hitting 50, your body undergoes various natural changes, such as a decrease in metabolism, hormonal shifts, and a reduction in muscle mass. These factors contribute to the accumulation of belly fat.
“Many men carry more visceral fat, which sits deep around organs and is linked to inflammation. Low-impact workouts are still powerful because they promote muscle retention, improve circulation, and keep inflammation in check. Importantly, they’re sustainable and reduce injury risk, making it easier to stay consistent long term,” Capozzolo tells us.
What to do? Capozzolo recommends exercises that rev up metabolism and work the core while being protective of the joints. Here are four low-impact workouts that target belly fat.
4 Low-Impact Belly Fat Workouts
Functional Bodyweight Exercises
Training with just your body weight can be an effective way to get into shape and slim down your waistline.
“Functional bodyweight exercises—like slow, controlled squats, modified planks, and bird dogs—strengthen the core and improve posture, which can help flatten the belly by encouraging better muscle activation and reducing compensations that lead to discomfort,” Capozzolo explains.
Swimming
Taking a dip in the pool and swimming laps is not only a refreshing activity during the sizzling summer months—it’s also an effective workout year-round. Swimming puts your entire body to work while being gentle on the joints. In fact, this exercise provides a solid challenge as you swim against the water’s resistance, resulting in a great calorie burn.
According to Harvard Health Publishing, swimming for 30 minutes can burn an estimated 180 calories for a 125-pound person, 216 calories for a 155-pound person, and 252 calories for a 185-pound person.
Elliptical Training
The elliptical trainer can seriously rev up overall calorie burn on cardio day. Some favor this machine over the treadmill because it’s very easy on the joints.
Harvard Health Publishing reports this low-impact workout can burn 270 calories for a 125-pound person, 325 calories for a 155-pound person, and 378 calories for a 185-pound person.
Biking
Last but certainly not least, biking offers another effective, low-impact cardio workout that’ll have you burning calories and fat. Biking at 12 to 13.9 miles per hour can torch approximately 240 calories for a 125-pound person, 288 calories for a 155-pound person, and 336 calories for a 185-pound person.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
