Exercise for Women Over 50: Simple Tips for Christian Women!

This post is all about exercise for women over 50. The practical tips every Christian woman needs to know.

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You stand in front of the mirror — pinching and grabbing — and think…

“if only I could stick to a diet and exercise plan, I can get in shape.” 

And you feel defeated because you think it’s too late to start an exercise program.

“I’m too far gone — I’m over 50 — it’s never gonna happen…”

I hear you and I see you! Because me too.

But guess what? It’s never too late to start an exercise program. And I’m not just saying that. Science-based evidence tells us that exercise for women over 50 is effective!

Aaand, the Bible says you can do all things…😌

This post is all about exercise for women over 50 (or any age — because negative body image affects women of all ages) and why it matters. Plus top exercises for women over 50 and “out of shape”!

Exercise for Women Over 50 👸Why It Matters

Before we get started, let me ask you this…

Why do you want to get “in shape?”

Maybe because…

• A thinner body makes you feel good about yourself
• You’ll feel more confident
• People think of you differently if you have the “ideal body”
• You won’t feel ashamed
• You’ll finally have the courage to go out and do stuff because you like how you look
• And you’ll feel
  • accomplished 
  • loved 
  • and accepted

When you have a negative body image, those are just a few of the things you think of, right? 

Can I be honest with you?

When you’re a Christian woman, especially if you’re over 50, exercise matters more than ever!

Not only because of how exercise makes you feel but because it’s the 2nd best gift you can give yourself (the 1st best gift is accepting Jesus 😉).

But why?

Well, here’s why…

As you age, you’ll want to

• Enhance your energy levels
• Diminish some of the emotional and physical changes
• And have the ability to serve — as Jesus commanded…

You see…

When your body’s physical shape and appearance are what you focus on when you exercise, then your focus is to transform your body into diet culture’s version of an ideal body.

Shame off you! No guilt and no condemnation! Unfortunately, billion-dollar companies’ propaganda has infused the culture, and it’s everywhere you look!

Instead, here are a few things you can try to focus on…

Top Exercises for Women Over 50 and Out Of Shape

When I say “out of shape” — what I mean is your body doesn’t have any limitations to serve Jesus in what you were designed to serve him in.

But you’re unable to serve Him to the best of your abilities because your endurance, strength, and mobility need a little improvement.

Have you ever heard the phrase “use it or lose it”? 

I know it sounds dramatic, but in fact, it means that if you don’t move your body, it will lose its God-given ability to function and move efficiently.

The good news is… It’s never too late! 

So I’m inviting you to take the focus off of your physical shape and appearance and instead focus on your “ability.”

Here’s how to do it…

The #1 exercise for women over 50 and out of shape is WALKING.

That simple!

A walk in nature…

A bustling city walk…

On a treadmill…

A few rounds in your office building or around the house…

Start walking for 5-10 minutes once or twice a week at a moderate pace. 

A moderate pace means you can talk — but you can’t sing 😊. And listen, this is going to look different for any 2 people so try your best not to compare!

When you are comfortable walking for your determined amount of time and pace — walk a little faster and add a few minutes.

Walking will help you improve your cardiovascular endurance. And by doing so, you’ll improve your overall health and quality of life — which will help you better serve the kingdom. 

Walking can help…

• Fight osteoporosis
• Decrease the risk of heart failure, stroke, and blood clots
• Lower blood pressure
• Control blood sugar
• Improve attention span, problem-solving, and memory
• Improve sleep
• And best of all you’re able to serve your people to the best of your ability 😉

The most ‘effective’ exercise for a 50-year-old is STRENGTH TRAINING…

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Strength Training for Women Over 50

I know… you’ve probably heard that lifting weights will make you bulky or masculine looking…

But the truth is, God made women differently than men (we’re better! Just kidding 😂). 

For you to bulk up — you’d have to be super dedicated to eating a certain diet and have an extreme strength training regimen.

So now that that’s out of the way…

It’s important that you know every woman’s experience is unique.

But generally speaking, these are a few things that happen to your body as you age…

• Menopause 🙄 — causes a decline in estrogen levels
• Metabolism slows down
• Muscle and bone health gradually declines
• Joint stiffness and discomfort

And that is why strength training is important for women over 50!

Exercising in general plays a crucial role in preventing or improving several age-related changes. 

But here’s how strength training exercises can help you navigate the changes and maintain or improve your overall fitness…

1. Hormonal balance: strength training positively influences hormonal balance. 

It can help regulate your hormone levels, including estrogen and testosterone, which play important roles in your health.

This can have a positive impact on menopause symptoms, such as hot flashes and mood swings.

2. Metabolism: building and maintaining muscle mass helps increase resting metabolic rate (the number of calories burned at rest).

As you age, your metabolism naturally slows down, strength training can help offset this decline. 

By boosting metabolism, strength training supports weight management and can prevent age-related weight gain.

It’s important to note: we’re not focusing on exercise for weight loss. Rather than exercising for the ability to serve Jesus as an act of worship.

3. Muscle and bone health: Strength training exercises help stimulate muscle growth and increase muscle mass.

This is essential for women over 50 because it can counteract the gradual loss of muscle that occurs with aging.

By preserving and building muscle, strength training helps maintain strength, mobility, and balance.

It also provides support to the joints, reducing the risk of falls and fractures. Also, strength training puts stress on the bones, promoting bone density and reducing the risk of osteoporosis.

4. Joint health: Strengthening the muscles around the joints through targeted strength training can help stabilize and support them.

This can alleviate stress on the joints and reduce pain associated with conditions like arthritis.

Additionally, strength training improves joint flexibility and range of motion, promoting better overall joint health.

Here’s how you can easily incorporate these exercises at home…

Exercise for Women At Home…

Remember, it’s essential to start slowly, listen to your body, and gradually increase the weight and repetitions of your exercises.

1. Bodyweight exercises: if you have dumbbells, by all means, use them. But if you don’t — perform exercises that use your body weight as resistance. 

These exercises don’t require any special equipment and can be done anywhere in your home!

For example… squats, lunges, push-ups, planks, and tricep dips.

Start with a few repetitions of each exercise and gradually increase as you build strength 🙂.

2. Resistance bands: invest in a set of resistance bands like these, which are affordable and versatile. 

These bands provide resistance for your muscles and can be used for various exercises. 

You can do exercises like bicep curls, shoulder presses, seated rows, and lateral band walks.

Use them while you’re at your desk or in the kitchen…

3. Household items as weights: if you have dumbbells, by all means, use them. Otherwise, utilize everyday household items as makeshift weights. 

Canned goods, water bottles, or small bags filled with books can serve as light dumbbells. 

You can incorporate these weights into exercises like overhead presses, lateral raises, and arm curls.

4. Dance-based workouts: consider including dance-based workouts into your routine. Add wrist or ankle weights to increase resistance.

These workouts not only provide cardiovascular benefits but also engage various muscle groups, promoting strength and flexibility. And they’re fun 💃🏽!

The goal is consistency!

Mix it up, find joy, and ask God to renew your mind…

Ask Him to shift the focus from exercising for the ideal body to exercising for the ability to serve Him.

Use exercise as a form of self-care and appreciation of the body God has gifted you with — not as a punishment.

Celebrate your progress along the way. 

And as a fitness instructor, I must say this 🙃 — always consult with your healthcare professional, and prioritize proper form and technique to ensure safety and effectiveness.

So to summarize…

To help you function better and improve your overall physical abilities, focus on cardiovascular fitness, strength, balance, and flexibility.

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Thank you for joining me on this journey. You are loved, precious, and wonderfully made.