How active should a 50 year old woman be? A guide to staying fit and healthy.

Oct 26, 2025 4 min read •

women's health Healthy Aging Fitness

According to the CDC, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week. Answering the question, "How active should a 50 year old woman be?" involves understanding how to effectively combine cardiovascular, strength, and balance training to combat age-related muscle and bone loss, manage hormonal changes, and improve overall well-being.

Quick Summary

As women approach and pass 50, physical activity guidelines involve a comprehensive approach covering aerobic, strength, flexibility, and balance exercises. A regular routine helps combat hormonal changes, maintain muscle and bone mass, and improve cardiovascular and mental health. The key is to find an enjoyable and sustainable mix of low-impact, weight-bearing activities to support lifelong fitness.

Key Points

Variety is Key: Combine aerobic, strength, balance, and flexibility exercises for comprehensive health benefits.
Target 150+ Minutes of Cardio: Aim for at least 150 minutes of moderate-intensity cardio (like brisk walking or swimming) weekly.
Prioritize Strength Training: Engage in muscle-strengthening activities for all major muscle groups at least two days per week to combat muscle and bone loss.
Focus on Bone Density: Weight-bearing and resistance training are crucial for women over 50 to maintain bone mass and prevent osteoporosis.
Improve Balance and Flexibility: Incorporate exercises like Tai Chi or standing on one leg to reduce fall risk and improve mobility.
Listen to Your Body: Start slowly, build up gradually, and avoid pushing through pain to prevent injury and burnout.
Consistency Over Intensity: Find activities you enjoy to ensure you stick with your routine long-term, as consistency is more beneficial than intermittent intense workouts.
Counteract Menopausal Changes: A balanced routine helps manage weight gain, mood shifts, and other hormonal effects of menopause.

Understanding the Physical Activity Guidelines

For a 50-year-old woman, the recommended physical activity guidelines are similar to those for younger adults but with an increased focus on specific types of exercise to counteract age-related changes. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity. This should be combined with muscle-strengthening activities at least two days a week. For older adults and those with mobility concerns, balance exercises are also crucial.

Aerobic Exercise: The Foundation of Heart Health

Cardiovascular exercise is vital for heart health, weight management, and improved mood. For women in their 50s, low-impact options are often recommended to protect joints. However, as noted by experts at Eat This Not That, low-impact does not mean low-intensity. You can still achieve a significant cardiovascular workout through joint-friendly activities.

Low-Impact Cardio: Options like brisk walking, cycling, swimming, and using an elliptical machine are gentle on the joints while providing excellent heart-pumping benefits.
High-Intensity Interval Training (HIIT): Incorporating short bursts of vigorous activity, like speed walking or stair climbing, with recovery periods is an efficient way to boost cardiovascular fitness and metabolism.
Dance and Aerobics: Group fitness classes like dance or water aerobics offer a fun, social way to get your cardio in while reducing impact on the joints.

Strength Training: The Key to Muscle and Bone Density

After menopause, women experience a more rapid decline in muscle and bone mass due to decreased estrogen. This makes strength training particularly critical for women over 50. It helps build muscle, increases metabolism, and improves bone density, which can protect against osteoporosis and fractures.

Using weights and resistance: Use dumbbells, resistance bands, or weight machines. Aim to work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two non-consecutive days per week. Start with a resistance level that is challenging for 8-12 repetitions.
Bodyweight exercises: Exercises like squats (using a chair for support), wall push-ups, and glute bridges are effective, safe ways to build strength without equipment.
Functional movements: Actions like carrying groceries or lifting objects correctly can also count as resistance training.

Balance and Flexibility: Preventing Injury and Improving Mobility

Falls are a leading cause of injury for older adults, and maintaining good balance becomes increasingly important with age. Flexibility also decreases, which can affect range of motion and lead to injury.

Balance exercises: Simple routines like standing on one leg while brushing your teeth, tandem stance (walking heel-to-toe), or practicing Tai Chi can significantly improve stability.
Flexibility and stretching: Incorporate gentle stretching or yoga after your muscles are warm. Focus on major muscle groups, holding stretches for 20-30 seconds. Yoga and Tai Chi also enhance flexibility.

Sample Weekly Exercise Plan for Women over 50


Day	Aerobic Activity (Cardio)	Strength Training	Balance/Flexibility
Monday	30 minutes of brisk walking or cycling	Full-body workout: squats (with chair), wall push-ups, resistance band rows	10 minutes of dynamic stretching and balance exercises
Tuesday	30 minutes of water aerobics or dancing	Rest or light active recovery	10 minutes of yoga or static stretching
Wednesday	30 minutes of brisk walking or elliptical	Full-body workout: lunges, planks, glute bridges	10 minutes of Tai Chi or single-leg balance
Thursday	Rest or light active recovery (e.g., leisurely walk)	Rest	10 minutes of yoga or static stretching
Friday	30 minutes of cycling or hiking	Full-body workout: bicep curls (with light weights or cans), shoulder presses	10 minutes of dynamic stretching and balance
Saturday	30 minutes of vigorous activity (e.g., HIIT walking intervals)	Rest	Rest
Sunday	Rest or leisurely walk for 20-30 minutes	Rest	10 minutes of stretching

Creating a Sustainable Routine

Consistency is more important than intensity when starting. Begin slowly and find activities you genuinely enjoy. Mix things up to prevent boredom and reduce the risk of overuse injuries. Listening to your body is also critical—if something hurts, stop and adjust your activity. Gradual progression, adequate recovery, and proper nutrition are essential for building and maintaining strength over time. Always consult a doctor before beginning a new exercise program, especially if you have pre-existing conditions like osteoporosis or a history of heart issues.

Conclusion: Moving Forward into a Healthier Decade

For a 50-year-old woman, being active means adopting a holistic approach that includes a combination of aerobic, strength, flexibility, and balance exercises. This multifaceted strategy not only meets physical activity recommendations but also directly counters age-related changes such as muscle and bone loss, while supporting mental health and independence. By embracing a varied and enjoyable routine, women in their 50s can move into their next decade feeling stronger, more energized, and more confident than ever before. It's about building a fitness foundation that supports a vibrant and active life for years to come.

A note on menopausal benefits

Exercise is a powerful tool for managing the symptoms of menopause and post-menopause. The hormonal shifts can lead to weight gain, particularly around the abdomen, and an accelerated decline in muscle and bone mass. Regular strength training helps counteract this by boosting metabolism, maintaining muscle, and improving bone density. Aerobic exercise and activities like yoga can also help regulate mood, improve sleep, and reduce stress. Combining different types of exercise effectively addresses both the physical and emotional changes that can accompany this life stage.

Finding your fitness joy

Finally, the best workout is one you will actually do. Staying motivated is a common challenge, but finding an activity you enjoy can make all the difference. This could be anything from joining a walking club to taking dance classes or gardening. Socializing while exercising can add an extra layer of motivation and support. By focusing on activities that bring joy, you are more likely to stay consistent, reap the health benefits, and make physical activity a fulfilling part of your life.

Sources for further reading

National Institute on Aging: Health Benefits of Exercise and Physical Activity

Frequently Asked Questions

A 50-year-old woman should aim for at least 5 days a week of moderate-intensity aerobic exercise, with muscle-strengthening activities included on 2 or more of those days. Incorporating balance and flexibility exercises is also highly recommended.

The best exercise program for women over 50 includes a mix of aerobic activity (such as brisk walking, swimming, or cycling), strength training (using weights, bands, or bodyweight), and balance exercises (like yoga or Tai Chi). This combination addresses cardiovascular health, bone density, muscle mass, and fall prevention.

Yes, strength training is especially important after 50. Post-menopause, women experience a more rapid decline in muscle and bone mass due to lower estrogen levels. Regular resistance exercise is critical for maintaining muscle mass, boosting metabolism, and improving bone density to prevent osteoporosis.

If you're new or returning to exercise after a break, start slowly and choose low-impact activities like walking or chair squats. Focus on proper form and gradually increase the duration and intensity. Consult a doctor before starting, especially if you have pre-existing conditions.

Exercise can help manage many menopause symptoms. It can assist with weight control, improve mood, reduce stress and anxiety, and strengthen bones and muscles to counteract declines caused by hormonal shifts. Activities like yoga and cardio are particularly helpful.

Great low-impact exercises include swimming, water aerobics, cycling (stationary or outdoor), using an elliptical machine, and brisk walking. These activities elevate your heart rate without putting excessive stress on your joints.

To improve balance, incorporate simple exercises like standing on one leg (while holding onto a sturdy object if needed) or walking heel-to-toe. Practices like Tai Chi are also specifically designed to improve stability and coordination.

No, you don't necessarily need special equipment. Effective strength training can be done using your own bodyweight with exercises like wall push-ups and squats. You can also use resistance bands, light dumbbells, or even household items like canned goods.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.