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This Month In Body
  • Fitness Faux Pas
    Whether out of ignorance, faulty reasoning, or carelessness, people make mistakes in the way they approach exercise or how they carry it out. Instead of beating yourself up, learn from your mistakes and make necessary changes going forward. Read >>
  • Fit Past 50
    Even if you haven’t exercised in decades, there’s no shame in starting today. An exercise program for adults over 50 should be designed by your trainer to help you stay mobile, build muscle and bone strength, and improve balance. Read >>
  • A Little One-Sided
    Most of the exercises you perform work both sides of your body at the time. Important as these are, fitness experts recommend including unilateral exercises, or unilateral training loads, in your exercise routine. Read >>
  • Hitting Your Heart Rate Bulls-Eye
    Working out at your target heart rate is one way to determine if you’re exercising at a safe intensity that is strenuous enough to make a difference. What is your target heart rate and how do you find it? Keep reading to find out. Read >>
Health and Fitness News

Fit Past 50

Some of the best exercise programs for aging adults.

Don’t ever think you’re too old to get in shape. Whether you’re in your 50s, 60s, 70s, or beyond, exercise provides health benefits for anyone at any age or stage in life. Even if you haven’t exercised in decades, there’s no shame in starting today. An exercise program for adults over 50 should be designed by your trainer to help you stay mobile, build muscle and bone strength, and improve balance.

You may feel too old or out of shape to go running or do a bench press, but you’re not too old to take up one of the following workouts. Just be sure to get the okay from your doctor before beginning a new exercise program, especially if you have health concerns or physical limitations.


Considered one of the best workouts you can do and also one of the simplest and most accessible, walking can be done morning, noon, or night, indoors on a treadmill or outside around the block. It’s one of the few things in life that is free.

All you need is a supportive pair of shoes. A low-impact workout, walking is also easy on your joints. With the ability to burn up to 300 calories an hour, a regular walking regime can keep you fit and trim. Gradually increase the number of steps you take each day to work your way up to 10,000 steps a day.


Another recommended exercise for older adults is swimming. Not able to swim laps? Try water aerobics exercises. Also low-impact, swimming may be the best exercise for people with stiff, achy joints. Since the buoyancy of the water supports 90 percent of your bodyweight, you get a workout without putting pressure on your joints. Additionally, swimming provides a cardio workout along with strength training, so your heart, muscles, and bones all benefit.

Strength Training

Strength-training exercises are especially beneficial for preventing bone and muscle loss, two problems faced as you age. Working against some form of resistance leads to increases in bone and muscle mass. Free weights and weight machines may not appeal to you, so ask your trainer to help design a simple workout using bodyweight exercises. Examples of simple exercises include wall push-ups, squats, bird dogs, climbing stairs, and single-leg stands.

Resistance-band exercises are another form of strength training. Using an elastic band, perform exercises such as seated rows, chest punches, bicep curls, bent over rows, and leg presses.


Build muscle, increase mobility, manage stress, and get in shape with yoga. It’s low-impact and weight-bearing, so it works to strengthen muscles and bones while being gentle on the joints. Find a yoga class designed for older adults and sign up. Before your class, let your instructor know of any physical limitations you may have.


Stay fit as you age with cycling. This low-impact cardio workout builds leg strength, burns calories, and strengthens your heart. Whether you prefer riding outdoors on bicycle trails or indoors on a stationary bike, you can choose a pace, distance, and incline that meets your fitness level and helps you reach your fitness goals.


Pilates is another type of exercise recommended for older adults. One of the main benefits of Pilates is its focus on increasing core strength. A strong core improves balance and coordination and makes everyday activities easier, all of which are important fitness goals as you age. If you’ve never tried Pilates, sign up for a beginner class and see if it’s a good fit for you.

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

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