Exercise for Older Adults

Hi! I'm a big fan of the Peleton app. There is a monthly fee but it's much more affordable than joining a gym or paying for individual classes. They have a huge array of options from yoga/barre, to strength training (you would need to purchase a set of dumbells), to walking/running. The classes range from an hour to as short as 10mins. I find the 20 and 30 min classes to be my sweet spot when trying to juggle work, personal life, motherhood etc. I can almost always find time to squeeze one of those shorter workouts in at some point during the day. And when I really don't have time I go a quick 10min abs class and feel good that I still prioritized my fitness. Hope this is helpful! Good luck! 

I highly recommend going on a tour of the Berkeley YMCA. The cost is low for what you get. They have every type of exercise equipment you could ever want. The classes are excellent. They have a lap pool, hot tub, saunas (dry/wet) pickle ball, basketball, lockerooms, showers, filtered drinking water....

One thing that really helps me is having a social aspect to working out. I have been going to barre classes at Honor Barre on Piedmont Ave for years, and the friendly environment + music pumping + specific time set aside on my calendar = a great workout. And over the years, I have gotten to know people there and appreciate that social circle. It's not free but way cheaper than a personal trainer. And so great for maintaining strength and health into elder years (I'm in my 50's too). But if barre isn't your thing, you could consider trying a new hobby that involves movement... like a tap dance class or a martial arts class. Or maybe a running club or regularly scheduled group bike ride? I find that when I make and have friends, it helps a ton with the motivation piece (and has other benefits too). Good luck!

A quote/idea that always stuck with me is: "the best workout is the one you actually do."  While people will say (and argue about) whether strength training, cardio, yoga, sports-based exercise, etc. is "best," none of that matters unless you do it regularly. 

So, find some physical activity you enjoy doing (and can fit into your life) even if it might not be the "best."   What would I recommend?  Walking.  Humans are built for walking and you can do it while listening to podcasts/audiobooks/music and without feeling a ton of strain.  Maybe you build up to jogging someday, but walking everyday has huge benefits.  

Otherwise, I recommend the Peloton App (without a bike) - $12.99 a month for strength training, yoga, meditation, etc., and you can choose classes that are as short as 10 minutes (up to 1 hour+) so you can fit it into your schedule pretty easily.  

I like Bodi workout videos - the "For Beginners Only" series is a good place to start. I split the subscription cost with a friend which makes it fairly affordable, though even on your own it's a whole lot less than a gym or personal trainer. You'll need to buy a few dumbbells to start also, but they're easy to find on facebook marketplace and/or amazon. 

Walks are free and great exercise. I've heard it said, if you can't do anything else, at least walk every day; you'll get the benefits of exercise. You can add to this by rucking, or otherwise carrying weight on your back as you walk. And do this uphill if possible. I ruck up Marin Ave in Berkeley with 20 lbs on my back and that is quite the workout (but start with less)! 

Beyond that, what has helped us a lot is to have equipment in home. We purchased a rowing machine right before the pandemic (good timing!) and later added a Peloton. This makes it very easy to get low impact, aerobic exercise in several days a week (and hard to find excuses not to do it). The Peloton is expensive (and basically requires a monthly subscription), but you can find a good rowing machine for less (or buy used). Put on some music, a podcast or watch something if that helps you motivate to do the exercise. I love rowing and the full body workout it provides; I'm mid 50s. 

I'm 51 and it's really all about discipline, not motivation. You just have to do it. I'm not a single mom tho and my youngest is heading to college in a few months, so I have some time on my hands. I tend to work out at night, which is when I can fit it in. I don't give myself time to think about how I don't want to do it. I just put on some exercise clothes and get to it. I do strength and cardio with Peloton, but Youtube has tons of free videos. People seem to really like Caroline Girvan's strength. You will need various sets of dumbbells. You can check Play It Again Sports for used. Marshalls has some lighter weights or you can also look for adjustable weights. I would personally focus on strength for now if you can't fit in both cardio and strength, especially at our age. 

Apple Fitness+ combined with my Apple Watch has been life changing. I'm 44 and after our first child, gained twenty pounds. I was an avid runner but without strength training my weight wasn't going down. 

I had a combination of free weights (12 to 35 lbs) laying around and started doing 20min core and 30 min strength exercises on Apple Fitness+ at home (I hate going to a gym). I went from two days to three days per week on strength, two days running 4.5 miles. Lost weight, gained more muscle, feel great. Don't forget to add protein (I've been doing cottage cheese + pumpkin seeds + cinnamon which gives me about 50grams per serving).

You can find your own system that works, but this is low cost and was easy to do on my own. Best of luck!

I asked a similar question to BPN awhile back and got great responses. It took forever for me to start taking the baby steps. I'm in my 50's as well and am scared of getting an injury but know I need the strength training and cardio. I started walking, brisk walking awhile back and it definitely helps but was not enough. I also could not afford a personal trainer.  I settled on joining the YMCA and am taking classes at the Berkeley Y.  I'm pleased to report that there are so many of our demographic represented that many of the classes are tailored significantly to injury prevention with everyone going at their own pace.  I do a fraction of what is possible in class yet still come out pretty sore but no injuries. The added benefit of classes are that there are so many of us in the same boat, it feels good to be in community.  I hear the Albany Y is similar and all YMCA's in the area are covered by the same membership. Hope this helps. 

The online ProActive Aging classes on bodfit510 might work for you:  an hour of full body exercises, incorporating resistance, balance and cardio that you can adapt to your level and grow into.  The classes are livestreamed 6 days a week and the teachers encourage questions.  If the time doesn't work on a given day, the classes are archived.  You can try out a free class, and then they're $5.00 each with a monthly subscription at $39/mo. (There are other more intensive classes as well, with a full subscription at $69/mo.) You can message the owner on the bodfit510.com website with any questions. 

I love Ashley Keller’s workouts. They have helped me so much to rebuild strength postpartum and beyond. Google Glowbodypt. It’s not free but totally worth the money if you don’t mind working out at home. It comes with a schedule and I’ve been able to stick to her plans. 

I hear you and it's great that you are motivated to exercise. It's HARD to maintain a routine. Community helps. I've never ever been a gym person but there's a new program at the Berkeley Y called "Women on Weights" designed to help women become more comfortable in the gym. It's taught with infectious joy by Coach Lulu and there are classes weekday lunchtime, Sunday afternoons and Tuesday evenings. The community--all women--ranges from recent college grads to 80-year-olds and everywhere in between. The Y is really affordable and there's great community. An important thing to remember is to start small. Just do one thing. And do it with others (or another). Good luck

I started my fitness journey at 30 years old following Caroline Girvan’s programs on Youtube- there are tons to choose from, and each video is numbered so it’s easy to follow. All you really need is a few pairs of light to moderate dumbbells (I bought adjustable ones 5-50lbs), a mat, and a sturdy chair or bench. Just make sure to take some rest days in between each muscle group. Good luck :)

I watch a video from Les Mills every morning. https://www.lesmills.com/us/  You can get a free trial to check it out. They offer a wide variety of classes -- cardio, strength, yoga, hip-hop, and a lot more. I like the classes that are to music -- they keep me going, the leaders call out the moves and they offer reminders to improve form. I do a core exercise video that is very challenging for not just abs but hips, shoulders, back, etc. The cardio is to great music that makes me want to move. I make myself do one video every morning, and I always feel better when I'm done. Some of the videos use weights (I have a couple pair of light weights) and/or a stretch band (you can buy a set for about $15), and some require no equipment at all. A year's subscription is less than a lot of gyms charge for one month!

I'm not sure if this is in your budget, but I've really enjoyed Momleta! It's strength and cardio training for moms of all ages. First class is always free! https://www.momleta.com/mommy-and-me-fitness-exercise-classes-near-me/c…

I hear ya - I'm in the same age range and it's hard to make time! My number one trick is to put exercise on my calendar several times a week, and treat it just like any other appointment or commitment so it doesn't get pushed aside when time is tight (most of the time). My second tip is to make it easy to work out whenever you do have time - I don't want to spend precious time driving to a gym or workout spot, so I mostly work out at home or outdoors nearby. I've really enjoyed the Youtube videos by EMKFit  (https://www.youtube.com/emkfit) - she works in a small space so you can easily do them at home, always has a low-impact option, uses a variety of music and doesn't take herself too seriously. If she's not your cup of tea, there are many other workouts on Youtube to explore. If you want to try running (it's my least-favorite exercise, but efficient, solo, takes little equipment and can be done anywhere!), the Couch-to-5K plan at https://www.runwithcaroline.com/10-week-couch-to-5k-training-plan/ is very do-able.  Third tip: Find a buddy and make it social. I try to schedule walks with friends a few times a month. And finally, build exercise into your day whenever you can: Walk instead of driving, park around the corner, take the stairs, walk while you make phone calls, etc. It's not enough on its own, but it does add up.

I cannot recommend Mommastrong highly enough! I LOVE it. The best exercise is anything you’ll do consistently because you enjoy it and it’s accessible.

This is an at home program, $12/mo, a different 15 min workout every day whenever you want to do it. I have her app on my phone and Roku. I’ve been doing her HIIT workouts for years, “Perpetual Parenting.” She recently added in strength workouts since she is in her mid 40s and learning about the benefits of weighted exercises. These workouts are called “Midlife” I think. She is not intimidating, there’s no loud music, minimal equipment required….I could go on and on. Her program seriously changed my life and also helped me with my postpartum pelvic floor issues years ago.

If you can afford a YMCA membership ($64/mo), there is an amazing class being run at the Berkeley Y 3-4 times a week called "Women on Weights". It's such a awesome class because there is such a camraderie, diversity of bodies, and the staff is so encouraging and flexible to all abilities. It's been a really amazing resource that has helped me to feel not so intimidated to go to the gym and weight train for the first time in my life, and they put together a full body workout that uses a bunch of equipment and show you how to do the moves with proper form. I can't hype this resource enough!

I am in my early 60's and I applaud you for starting an exercise routine! I have been active my whole life and cannot imagine being my age and out of shape. Any age is excellent to start! 

1. Choose four days per week that you can set aside 30 minutes for exercise. These need to be scheduled and calendared, otherwise other things will push off the exercise. Mornings work best for me.
2. Start building consistency with manageable goals - Walk for 30 minutes on 3 days per week and do one 20 minute free beginner yoga video per week (just google for one and choose an option that you like). That's all. If you start too big it is too easy to talk yourself out of it. Do this for 4-6 weeks. You do not need to walk to or from anywhere, just back and forth on your block or a few times around the block is fine. Keep it simple.
3. After 4-6 weeks of walking, make it a jog-walk, or try hiking, swimming or biking. Start adding in at-home exercises: Jumping jacks, wall sit, push-ups, step-ups, squats (you can google how to do these). 
4. Remember to start small just to get the consistency and to get through the scheduled days and times without talking yourself out of it. This is key! 

Start small, build up slowly! I've gradually shifted my habits and increased my exercise over the last 20 months. Though it's hard to think of it as a formal exercise routine (I don't go to a gym, and rarely do I get sweaty enough where I need to shower immediately), I've made it a daily habit and have been tracking my progress. This is what's worked for me...

1. I got a fitness tracker to count daily steps and then started walking more. The concept of "exercise bites" helped, realizing that even the 5- and 10-minute walking breaks adds up. After work, I do a daily half hour walk to clear my head. I started off around 3-5k steps a day, but now do 10k steps most days and minimum 7k steps the other 1-3 days of the week. If I'm low on steps towards the end of the day, after dinner I will put on music and dance around the house with my kids. My Fitbit tells me how many "zone" minutes I'm getting, so I started aiming for the recommended minimum 150 minutes/week moderate activity, but am now way past that. 
2. Gradually, I added light (2-lb) hand-weights to my walks and then alternating days with rucking-- basically walking with a weighted backpack (started at 10 lbs, now up to 20).
3. I started weight training at home 2 x a week. NYTimes Wellness articles have been my favorite, such as: https://www.nytimes.com/2024/11/09/well/move/beginners-dumbbell-workout.html. I invested in adjustable dumbbells https://www.amazon.com/dp/B083BL4Z5R?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_1&th=1 and just got something heavier so I can keep progressing.  

re: motherhood... making time for this meant picking up my kids later, which was doable for me since our afterschool care goes until 6. On days when they have activities, while they are doing their classes, sports practices etc. I go for a walk (with my weighted backpack or light dumbbells). As moms it's so easy to prioritize the kids' exercise and development while putting ourselves second... but exercise in middle age will have a big impact on your health! and I know I want to be not frail in my last decades. 

Overall, I feel much better-- am sleeping better (though perimenopause sleep disruption is still definitely a thing, just less so); have gained muscle weight; and am having less joint/hip pain than in the past. Tracking progress (3k steps a day, 5k, 7k... 10-lb rucksack, 11 lbs, 12 lbs...) and trying to level up a bit every month or two has been key for me. I am grateful we know so much more now about aging and exercise, and that living to 97 doesn't automatically mean you'll be in a wheelchair or walker. 

I hope this helps! Good luck!!

I'm in my mid 40's and have been enjoying the work outs from Nourish Move Love.  There is a great variety of strength training and cardio that are mostly 30 minutes or less.  Workouts are fun and there are options to make them more/less intense.

https://www.nourishmovelove.com/

I second momma strong! Lots of options for age and skill range, instructor is fun and shares snippets of her life, she complains about having to do the work out too, the mottos are "I did it anyway" and "begin again" :)  And- it is only 15 mins a day

Something that keeps me motivated is paying and attending classes! If you sign up and pay a monthly membership fee, you may just force yourself to go so you don’t feel like you’re wasting money. Small amounts of money, pay as you go, or free activities lack that extrinsic motivation. 
 

Joining a class means there’s a start and end time that isn’t influenced by your motivation level. Joining a group class will provide that nudge to attend and push through it till the end. 
 
I attend Sweat, which combines strength and cardio in each class. People of all ages and body types attend. Modify as you need, going light on weights or none at all. Increase over time. Ask instructors for modifications. Do what you can! But consider choosing something that forces you follow through. 

As an older adult, living in California, you are eligible to take classes at Saddleback College's Emeritus Institute.  They offer wellness courses remotely, as well as art, history, and language courses.  I enrolled in one of their stretching courses and was surprised at how good I felt afterward. Also, due to a generous bequest from an alumnus, there is no charge for emeritus courses. Here are two links for more information: https://www.saddleback.edu/learning-saddleback/emeritus-institute 

https://classes.socccd.edu/smartscheduleweb/list/1/S/20252/grp/Emeritus_XHA0

The Berkeley and Oakland YMCA both offer affordable memberships and come with a few introductory sessions with a personal trainer. They should be able to teach you the basics of strength training (at least enough to safely use the resistance machines) and set you up with a simple weights routine that you can do 2-3 times per week.

For cardio, I’d recommend making a list of ways you like to move your body (walking, biking, swimming, dancing, etc.) and then putting time blocks into your calendar a few times a week so that it’s on auto-pilot and you don’t have to face the decision fatigue everyday of “what cardio am I going to do today?” We’re more likely to stick to what we like, so even if walking, for example, doesn’t seem super-intensive, if it’s your favorite thing to do, you’re going to get it done regularly. At least moreso than if you were trying to check off 3 elliptical workouts each week because that’s what we’re told we are “supposed to do”.

In terms of mobility work, keeping your shoulders, hips, feet, knees, etc. moving well and able to support the cardio and strength practices you want to be regular with is key! There are lots of great videos online. Here are some free foam rolling videos and hip and shoulder mobility videos that I’ve used.

Any interest in dragon boating? I know that seems super random, but hear me out:

1. There are practices almost every day of the week and you can attend as many or as few as you want, depending on your schedule.
2. You have the option of participating in races, which can motivate you to improve your skills and overall fitness. (Racing is totally optional, many paddlers are purely recreational and that's fine, too!).
3. It's social - it's a team sport and everyone is friendly and welcoming.
4. You can try is free and if you decide to join it's only $100 for the entire YEAR which includes as many practices as you want (racing has separate fees).
5. Older people are welcome and, at 50, you'd actually be a young person! We have team members ranging in age from 20 to 90. Yes, we have a 90 year old who still comes out to practices! We have lots of members in their 50s, 60s, and 70s and above. We welcome all ages and fitness levels.
6. You get outide in the fresh air and feel good!
7. It's hits your targets of both strength and cardio.
8. We practice at the Berkeley Marina, but have members from all over the East Bay. 

If that sounds good, check it out:

https://dragonmax.org/

SAME. Also over 50 and a single parent. I've been very interested in the home-based wall pilates ads I've been getting on Instagram, but have not yet committed to trying them. Seems eay and effective. I did download this app called WeWard and it rewards you with points that can be converted to cash or charitable donations for walking. It doesn't collect or sell your info for its business model, so there are annoying ads to skip through, but i've got a small group of friends on it and we compete to be ahead of one another on steps. And my kid likes to press the button to help me see if I can beat my friends. So he's a gentle reminder. Walking is something, if you can't keep up with anything else! The competition aspect of the app makes me motivated. I feel your pain though and am following the suggestions here. 

Download WeWard app:

https://wewardapp.go.link/16vgU?label=UnseenDoe6849

I'm was in a similar situation and for years tried to stick to an exercise program. Here's how I succeeded (at least for now). I signed up for one of my long time bucket list items, a long distance hike in a far away land with my teenage son that was well beyond my current abilities. This caused me to mildly panic. It also encouraged me to start exercising again and stick to it. During the past few years of trying to exercise, a couple of things became apparent. I needed to exercise as early as possible. The longer I let the day pass the less likely I'd exercise. I needed to exercise everyday. When I took a day off, it would often become several days or weeks or months off. I kept my work outs simple. Workout #1: walk out my front door and try to find a hill to go up. One weekend go somewhere nicer to walk, Redwoods and Mt Tam are two favorites. Workout #2: bike from my garage and try to find a hill to go up. Workout #3: planks, squats, and pushups when I wasn't able to do the first two workouts. I started out with short walks and rides then increased time spent and found more hills. 

During my exercise I try to run an errand that I normally drive to. Errands I've done: library book drop-off, pick up a few groceries, drop off Amazon returns, and post letters. Sometimes it feels inconvenient but it also makes me feel like the exercise meets multiple objectives. Because walking and biking are pretty boring, I started to listen to audio books. I check the audio books out from the library at no cost. Hopefully one or two of these ideas will help you on your way.