5 Major Red Flags You Need More Exercise After 50, Trainer Says — Eat This Not That

Once you reach the age of 50, it is important to make sure that you do everything in your power to stay happy and healthy. Your body is about to go through natural changes due to aging that will affect your muscle mass, hormones, physical stamina, heart health, and daily strength. But a healthy diet and regular sessions of strength training and aerobic exercises will help counter these processes. This way, you will age gracefully into your 50s and beyond.

If you are currently active, it is helpful to know that you can always do more to improve your health and your body. But if you’re sedentary or not consistent with physical activity, there are some warning signs that you need more exercise.

Here are five warning signs that you need more exercise in your routine if you’re over 50, so pay close attention. And then, don’t miss these 4 anti-aging exercises, according to science.


This is a big one. If you find that you get tired after going up a flight or two stairs, you likely need to improve your cardio conditioning.

If you are, start adding more daily steps and climbing stairs to your activity. You should be able to take a few trips with relative ease.

Related: This workout plan will help you keep fit throughout the holidays

take up
Tim Liu, CSCS

Pushups are a basic upper body exercise that most people should be able to do. This movement requires upper body muscle mass and strength, as well as core strength.

If you can’t do the pushup once, it’s a sign that you need to incorporate strength training and body weight movements into your routine.

Start with the plank, incline push-ups, and also dumbbell presses on the bench to build the push-up muscles.

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Elderly woman doing squatting
shutterstock / studio prostock

Just like the push-up, the squat is a basic exercise and movement pattern that everyone should be able to perform. It basically teaches you how to sit and stand, so if you can’t perform this movement without problems, this is a warning sign that you need to move more.

If you can’t do the squat correctly, start crouching down on a box or a high bench to build your coordination, and then try it with nothing under you.

Related: A new study says this exercise is three times better for your health than walking

Feet wide

As studies show, we have a major obesity crisis. Here in the United States, many Americans are overweight, which can have a significant impact on their health and quality of life.

Men should have 15% body fat or less, and women 24% or less. You can check your body fat percentage with a DEXA scan to see where you stand in that range. Attaining a healthy weight after age 50 is critical to your health.

Related: A new study shows that doing this thing while strength training burns twice as many calories

Doctor appointment
stock struggle

As you get older, it’s important to get regular blood tests to know your health indicators. If your labs come back and show you have high cholesterol, triglycerides, blood sugar, and/or low testosterone, you will likely have to do more exercise.

If any of these five red flags apply to you, don’t worry. Start a fitness routine and exercise regularly throughout the week, and you’ll be well on your way to improving your health. Check out the best exercise for you if you’re over 50.

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