5 Exercises to Help You Feel Young in Your 50s

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Your 50s bring significant changes to your body: menopause, a weakening pelvic floor, back pain, and graying or thinning hair. Doctors may start handing out new diagnoses like candy, but let’s be clear—you’re not old—and your lifestyle choices can make a significant difference in how you age.

Your 50s are a time to actively shape the way you move into the next phase of life.

One key to health in your 50s is maximizing your strengths and minimizing what you don’t want. It’s important to actively combat the effects of aging by preventing osteoporosis and joint issues, managing chronic diseases, and taking proactive steps to maintain your health as you move through middle age and beyond.

Some of the most effective exercises for your 50s are weight-bearing activities, core strengthening, and low-impact aerobics. These help preserve bone density, joint health, and muscle mass. It’s wise to avoid high-impact activities such as running and jumping, as aging joints don’t tolerate repeated stress well and can suffer damage. The choices you make in your 50s can significantly influence whether you face joint replacements or back pain in the future.

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Team Up

Your 50s can bring a sense of social isolation as children move out and friends relocate. To counter this, consider forming an exercise group. These workouts are beneficial when done on your own, and they’re even more enjoyable and motivating when shared with family or friends.

Since your 50s bring many physical and metabolic changes, you may want to consult your medical provider to ensure that these exercises are appropriate for you.

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5 Youth-Preserving Exercises for Your 50s

1. Dead Bug

This short, intense exercise targets nearly every muscle in your trunk, with a strong focus on the core muscles. It may be challenging at first, but it becomes easier with practice.

Step 1: Lie on your back with enough space to stretch your arms straight out horizontally. Keeping your elbows straight, reach your arms toward the ceiling and bend your hips and knees so your thighs are parallel to the ceiling. Your knees should be bent 90 degrees, and your lower legs should be parallel to the ground.

Step 2: Slowly move your right arm backward toward the ground as you extend your left leg until both your leg and arm nearly touch the ground. Take 1 second to move into position.

Step 3: Slowly bring your arm and leg back up to the starting position and continue alternating the movements from side to side. Take 1 second to fully move into each position. If it seems complicated, rest assured: You'll get the hang of it quickly.

Step 4: With each movement counting as 1 repetition, try to complete 3 sets of 12 repetitions, taking 1 minute of rest between sets.

Modification: For an easier variation, take your arms and legs only halfway down.

Feel free to experiment with the number of repetitions and sets you perform.

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2. Supine Leg Raise

Another core-strengthener, this simple exercise engages your lower abs, which can be hard to tap into.

Step 1: Lie on a firm, supportive surface with your feet side by side and your arms at your side, palms facing down.

Step 2: Start by slowly lifting both legs simultaneously, keeping your knees straight and hands flat on the floor for balance. Once your legs reach 90 degrees, hold for 1 to 2 seconds before lowering them slowly to the floor.

Step 3: Lifting your legs up and back down counts as 1 repetition.

Step 4: Complete 12 repetitions per set, aiming for 3 sets.

Modification: If lifting both legs at the same time is too difficult, lift one at a time. Another option is to lift only as far as you comfortably can.

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3. Bridge

The bridge engages several muscle groups, including the transverse abdominis, the deepest layer of the abdominal muscle. It is a wonderful core strengthener that I think you’ll like.

Step 1: Lie on your back with bent knees and feet flat on the floor with your arms at your sides.

Step 2: Press down through your feet while lifting your hips upward, stabilizing yourself using your arms and feet. Hold for 10 seconds or for as long as you can.

Step 3: Slowly return your hips to the ground and rest for as long as you need.

Step 4: Try 3 sets of 10 seconds each, working up to a minute if possible.

Modification: If reaching a neutral hip flexion isn’t possible, simply lift as high as you can, even if it’s only a few inches. You'll still get benefits and improve over time.

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4. Bird Dog Crunch

The bird dog crunch focuses movement and muscular activation of the posterior muscles of the body—from your neck to your thighs. It’s a dynamic exercise, done at your own pace, that pays big dividends.

Step 1: Start on the floor on your hands and knees, looking forward.

Step 2: Slowly extend your left arm forward and right leg back at the same time until your limbs are parallel to the ground while keeping your back straight. This is the “bird dog” portion of the exercise.

Step 3: Bring the extended elbow and knee toward each other until they touch underneath you. This is the “crunch.”

Step 4: Moving from bird dog into the crunch counts as 1 repetition. Try to perform 3 sets of 12 repetitions per side.

Step 5: You can alternate the exercises from side to side or perform all sets on one side before moving to the other. Try both ways and go with what works best for you.

Modification: If holding your arms or legs straight out doesn’t work for you, simply reach as far as you can. The same goes for elbows and knees; just move them as close together as you can. You'll be off to a great start and will improve over time. If looking forward strains your neck while in bird dog, look down instead.

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5. Cat-Cow (Cat-Camel)

This exercise provides healthy stretching and movement for your spine—critical for people in their 50s. It’s a closed-chain exercise that’s mild on joints.

Step 1: Start on the floor on your hands and knees. If needed, choose a softer surface such as carpet or place a cushion under your knees. Align your shoulders directly over your hands and your hips over your knees.

Step 2: Initiate movement by simultaneously tucking your chin toward your chest and arching your back upward (the “cat” phase). Take 1 to 2 seconds to move into position, paying attention to what your body is telling you. Hold for 5 seconds, then return to the neutral starting position.

Step 3: Next, simultaneously raise your head as far as you can while lengthening and arching your back in the other direction (the cow/camel phase). Take approximately 1 to 2 seconds to move into position, then hold for about 5 seconds before rolling back into cat.

Step 4: Moving through cat into cow/camel is considered 1 repetition. Try to perform 3 sets of 12 repetitions.

Modification: If achieving full movements is difficult, just move as far as you can in either position. You'll likely move farther into the stretches as your spine warms up through repetitions. Popping or crunching in your back as you perform this movement is fairly common, especially in the first few repetitions as you work out the kinks.

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Your 50s may not be your golden years just yet, but with the right exercises, you can add a gilded edge to your quality of life.