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If you’re in your 50s and finding it tough to shed belly fat, you’re certainly not alone. The term “middle-aged spread” is quite apt. As you reach this stage in life, your metabolism decelerates, testosterone levels drop, and lean muscle mass naturally diminishes—all of which can make losing abdominal fat particularly difficult, even with consistent exercise, explains Dr. Kira Capozzolo, doctor of chiropractic and co-owner at Twin Waves Wellness Center. To tackle these changes effectively, Dr. Capozzolo suggests six low-impact exercises ideal for men over 50 looking to lose belly fat.
“At my wellness center, I encounter many men over 50 who feel they’re doing everything correctly, but the stubborn belly fat just refuses to go away. Our bodies change as we age, and our exercise routines must change as well. Here’s what I recommend for burning fat, safeguarding joints, and regaining strength—without overexerting your body,” Dr. Capozzolo states. “Low-impact workouts are an intelligent way to burn calories and build muscle without putting stress on aging joints. They offer easier recovery and minimize the risk of injury, supporting consistency—which is arguably the most crucial part of the fat loss journey.”
Below, Dr. Capozzolo shares her top six low-impact workouts that effectively burn belly fat without stressing the joints.
6 Low-Impact Workouts That Burn Belly Fat Fast for Men Over 50
Swimming
“[Swimming is] a full-body cardio workout that’s gentle on the joints but great for strength,” Dr. Capozzolo explains.
Utilizing water for your workouts is highly beneficial. As highlighted in Aqua Fitness, a report from Harvard Medical School, swimming is one of the most effective full-body exercises. It strengthens the heart and muscles, enhances the range of motion, and significantly reduces joint pressure. Additionally, swimming is a superb calorie-burning activity.
Brisk Walking
Lacing up your sneakers and taking a brisk walk may seem like a simple activity, but it’s a mighty addition to your weight-loss efforts.
“Especially when done daily or with intervals—[walking] adds up fast,” Dr. Capozzolo says.
According to Harvard Health Publishing, walking at a brisk pace of 4 miles per hour for 30 minutes can burn approximately 135 calories for a 125-pound person, 175 calories for someone weighing 155 pounds, and 189 calories for an individual who is 185 pounds.
Bodyweight Strength Training
You don’t need a pricey gym membership or fancy equipment in order to get in a productive workout session. In fact, Dr. Capozzolo highly recommends bodyweight strength training—exercises like squats, planks, and pushups—to boost metabolism and build muscle.
Stationary Cycling
Stationary cycling provides an excellent cardio workout without joint impact, especially if you switch up the resistance, Dr. Capozzolo says.
Cycling at a moderate pace for 30 minutes can torch approximately 210 calories for a 125-pound person, 252 calories for someone weighing 55 pounds, and 294 calories for an individual weighing 185 pounds (via Harvard Health Publishing). If you bump up the intensity to a more vigorous pace, the calorie burn increases to 315, 278, and 441, respectively.
Tai Chi or Qigong
“These gentle practices improve balance, core strength, and reduce stress,” Dr. Capozzolo tells us.
Plus, research shows that Tai Chi can be a productive mindful workout practice for weight loss and reducing one’s waistline circumference.
Resistance Band Training
Resistance bands are lightweight, portable tools that allow you to fit in an effective workout anywhere, whether at home, in the office, or on the road. Dr. Capozzolo dubs resistance band training “a joint-friendly way to build and maintain muscle mass.” More muscle means more calories burned.
Alexa Mellardo
