Turning 50 signifies the start of a whole new chapter in your life. Each decade has its moments of joy, but it’s also a perfect opportunity to re-evaluate and enhance your daily habits. This includes making adjustments to your diet and exercise plan to better meet the evolving needs of your body. As you get older, muscle mass tends to decrease by about 3% to 8% every decade after the age of 30. To encourage strength, mobility, and resilience as you age, a trainer outlines a 10-minute regimen she strongly recommends for transforming your body at 50.

“With aging, there is a natural decline in muscle mass and metabolism,” states Amanda Grimm, PT, a sports and remedial massage therapist with a Bachelor’s degree in Sports Science. “This decline often coincides with a point in life when we tend to move less. Engaging in regular physical activity is an excellent method to impact body composition and increase strength. The secret lies in consistency—hence why short, focused 10-minute exercise sessions can be so beneficial.”

Now, let’s dive into Amanda’s go-to 10-minute routine that’ll totally transform your body after 50.

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What You Need in a 10-Minute Routine

According to Amanda, a quick and productive regimen like this should be well-rounded and include the following:6254a4d1642c605c54bf1cab17d50f1e

• A dynamic warm-up to get your circulation moving and mobilize the joints
• Compound strength exercises to fire up various muscle groups
• Core stability exercises to boost posture and balance
• Flexibility and mobility exercises to preserve and enhance range of motion

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10-Min Daily Boost Over 50

Taking these key pointers into consideration, a solid 10-minute routine Amanda gives clients over 50 may look similar to the below:

1. Two minutes of stepping or marching in place while swinging your arms
2. Two minutes of alternating wall pushups and chair squats in rounds of 5 to 10
3. Two minutes of standing hip abductions using a chair for extra support
4. Two minutes of seated or standing torso rotations
5. Two minutes of gentle hamstring stretches and calf raises

“It’s essential to vary routines to prevent the body from adapting to repetitive movements,” Amanda advises. “Most people find that committing to a 10-minute daily exercise routine is both manageable and highly effective.”

Alexa Mellardo