Just because we’re over 50 doesn’t mean we’re slowing down—at least not completely! Sure, we may deal with aging joints, past injuries, or decreased flexibility, but that doesn’t mean we stop moving. Keep moving after 50 means we simply move smarter.
As someone in her 60s dealing with spine issues, I know how important it is to modify movement—not avoid it. That’s why I’ve put together practical, encouraging tips to help you stay active, safely and enjoyably, no matter what your body is going through.
1. Listen to Your Body—But Don’t Let It Boss You Around
Some discomfort during exercise is normal—think “feeling the burn.” But sharp pain? That’s a red flag. If something feels off—instability, joint pain, or sudden discomfort—it’s your cue to modify, not push through.
On days when my neck feels off, I skip upper-body work and opt for lower-body exercises or a brisk walk followed by stretching. I’ve learned the hard way that ignoring those warning signs only leads to painful flare-ups and ice packs.
Remember: not doing a specific move doesn’t mean you’re fragile—it means you’re wise. You’re choosing a better approach that keeps you in the game for the long run.
2. Modify—Don’t Skip
Pain doesn’t mean pause—it means pivot. There’s always a way to move; the key is finding the right version for you today.
If you have cervical spine issues (like me):
- Avoid overhead movements or anything that strains the neck.
- Stick to chest-level resistance band work, supported rows, or posture-based exercises.
- Keep your chin gently tucked to protect your neck.
Having knee pain:
- Ditch deep squats and lunges.
- Go for seated leg lifts, shallow wall sits, or water aerobics.
For low back pain:
- Skip crunches and deep forward bends.
- Embrace core stabilizers like pelvic tilts, bird dogs, and glute bridges.
- Focus on keeping a neutral spine and breathing deeply.
For shoulder issues:
- Avoid overhead or behind-the-back movements.
- Use light weights with small ranges of motion.
- Try wall slides and scapular retractions for safe strength-building.
Pro tip: Modifications aren’t about doing less—they’re about doing what’s right. That’s strength.
3. Warm-Ups Matter More Than Ever
A good warm-up is non-negotiable as we age. It gets the heart pumping, joints lubricated, and muscles ready for action.
Try light walking, shoulder shrugs, ankle circles, and gentle neck rolls (go easy if you have cervical issues). I like to throw in some full-body stretches to get everything moving.
According to the Mayo Clinic, warming up helps reduce post-workout soreness (DOMS) and also sharpens focus by syncing your mind and body. It’s like prepping your internal GPS before hitting the road.
4. Make Movement Fun (Or You Won’t Stick With It)
Exercise should make you feel alive—not like it’s another chore on the to-do list.
Find your joy: dance in the kitchen, walk with a friend or try chair yoga with your favorite playlist. One of my favorites? Turning on some upbeat music and dancing around the house. It lifts my spirits and boosts my heart rate without feeling like a “workout.”
Movement is medicine—and the best kind comes with a smile.
5. When in Doubt, Get Support (That’s What We’re Here For)
If you’re new to fitness or managing injuries, working with a personal trainer who understands aging bodies can be a game-changer.
Interview at least three trainers. Make sure they’re certified, insured, and most importantly—someone you feel comfortable with. Look for someone who’s knowledgeable, compassionate, and relatable.
Many of my clients tell me they chose to work with me because I get it. I’ve been there—dealing with menopause, injuries, and all the ups and downs of aging. I train from that lived experience.
Conclusion: Keep Moving—Your Way
Exercise is still on the menu—it might just look a little different now. Learning to modify is your superpower. Your body might have a few miles on it, but it’s still yours to move, love, and celebrate—injuries and all.
As a personal trainer and coach for over 30 years, I regularly share tips and videos on aging well through fitness and nutrition on my Instagram. I’d love to connect with you there.
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