Top five ways to start exercising in your 50's

In this article, we outline the best and safest ways to start training, if you are 50 years or more.

Tue, 8 Aug 2023,
posted by City of Sydney

Starting a new exercise routine can be daunting at the best of times, but when you are older, it can be particularly intimidating.

However, this should not deter you from starting. Doing regular exercise is important at any stage of life but even more so when you are over 50 years.

In fact, exercise should play a more important role the older you get.

It has been proven time and time again that regular exercise improves bone and joint health, combat chronic diseases (such as heart disease, dementia, arthritis, and high blood pressure to name just a few), and help in fighting age related muscle loss.

Plus, training regularly helps maintain functional independence, boosts mental health, and improves the overall quality of life.

If you are of a certain age and want to start training, then we have some great tips for you to start exercising and to maintain a safe and effective training routine.

1. Easy does it

It doesn’t matter what age you are, you want to start with something simple and easy.

Beginning with just a gentle walk, bike ride or swim for 20 minutes, can make a real difference to your health and fitness.

By starting with something easily manageable, this gives your body a chance to adjust to the new routine so you are more likely to continue for the long-term.

When you do feel up to it, work up to more intense workouts or train for longer time periods. Just listen to your body, it will tell you what to do.

2. Best exercises to start with

Your body is very different when you are in your fifties or sixties compared to your twenties and thirties. You won’t be able to do the same things you did when you were younger.

So when you are deciding where to start, focus on training that will improve those areas important for your quality of life.

This is why we developed a range of GOLD classes which have been especially designed for our senior members.

For example,
our GOLD Balance classes involve a range of exercises that improve your stability, focusing on legs and core muscles. This is so important to minimise the chance of falling and injuring yourself.

Or maybe you want to start with a GOLD Pilates class. This class is wonderful for improving flexibility, strength, balance and body awareness. All areas which are important in staying limber, having a good range of movement, and staying mobile.

Our GOLD Yoga sessions are a low impact class focusing on breathing and meditation – so important for reducing stress and achieving a better balance between your mind and body and staying physically and mentally strong.

3. Strength training for Seniors

If you have never picked up weights in your life, now is the time to start!

As we age, we lose bone density and muscle mass. Strength training helps prevent osteoporosis, reduces the chance of injuries, decreases physical discomfort (such as arthritis) and greatly helps with day-to-day activities (such as getting in and out of bed).

You don’t have to lift heavy to gain the benefits of strength training – start with light weights and focus on good form, great posture and a strong core.

The best part is, it doesn’t matter how old you are, you can build muscles and tone up at any age.

4. Work with a Personal Trainer

Hiring a personal trainer to help kick start your new routine can have some wonderful benefits.

They can guide you through the correct technique to ensure you are training safely and with confidence.

Best of all, they will keep you motivated, accountable and can tailor the session to ensure you get the best results.

5. Mental Well Being

In addition to all the physical benefits exercise brings, there are so many mental wellbeing advantages to exercise such as improving sleep, reducing stress and warding off depression.

Group fitness classes and training with other like-minded people, can really help with mental health, improve memory and reduce stress and isolation. By exercising on a regular basis through classes, you can meet some wonderful people, make new friends and improve your overall sense of happiness.

Ready to start?

To encourage our seniors to start exercising, we would like you to join us for a complementary fitness class followed by a social catch up with light refreshments.

For our current members, feel free to bring along a friend with you.

Participating locations include;

Attend a Class

Come along to one of our group fitness classes and then take up the opportunity to socialise afterwards and enjoy a coffee and bite to eat.

Classes and Social Catch Up Details
Ian Thorpe Aquatic CentreMonday 28 August, Brunch from 10:45am (commencing after 10:00am GOLD Yoga class)
Gunyama ParkTuesday 29 August, Brunch from 11:00am (commencing after 10:15am Yoga class)
Victoria Park PoolWednesday 30 August, Light Lunch from 1:00pm (commencing after 12:15pm Pilates class)
Cook + Phillip Park PoolFriday 1 September, Brunch from 11:45am (commencing after 11:00am GOLD Balance class)
  • A valid seniors card, or proof of identity and age must be shown at the reception desk in participating centres for non-members to participate in the classes and social gatherings.

    • Credits will not be applied to membership accounts.
    • 360 swim only concession members will be able to access fitness products and programs on the dates stated above only.
    • Group fitness class bookings for casual users and non-fitness members can only be booked half hour prior to class commencing, at the reception desk in-centre.
    • Locations participating in this special include;
      • Cook + Phillip Park Pool
      • Gunyama Park Aquatic and Recreation Centre
      • Ian Thorpe Aquatic Centre
      • Victoria Park Pool