Best Exercise Combo for People Over 50
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As we grow older, our bodies go through natural changes. One of the biggest concerns is the gradual loss of muscle and gain of fat, especially around the belly. This change in body composition can raise the risk of health problems like heart disease, type 2 diabetes, and even falls. In fact, after age 30, we lose about 3–8% of muscle per decade—and the rate gets faster after age 50.
This muscle loss, known as sarcopenia, can lead to weakness, slower movements, and reduced independence. At the same time, fat tends to build up around our organs, which can make these health risks even worse. The good news? Exercise can help slow or even reverse these effects.
What Are the Main Types of Exercise?
There are two main forms of exercise that are often recommended: aerobic training (AT) and resistance training (RT).
Aerobic training includes activities that get your heart rate up, like walking, jogging, swimming, or cycling. It’s great for burning calories and improving heart health.
Resistance training involves using weights, machines, or even your body weight to build strength. This type of training helps increase or maintain muscle mass and bone strength.
Both forms of exercise have benefits, but many people focus on just one. That’s where concurrent training (CT) comes in—a mix of both aerobic and resistance exercises.
What the Research Says About Concurrent Training
A large review published in Healthcare looked at 53 studies with over 2,800 people aged 50 and above. These studies compared the effects of aerobic training, resistance training, and concurrent training on body composition—specifically muscle and fat levels.
Here’s what they found:
- Concurrent training improved muscle mass (lean body mass) more than aerobic training alone.
- It was just as effective as resistance training for building muscle.
- When it came to reducing fat, concurrent training worked as well as aerobic training.
- The combined approach didn’t lead to greater fatigue or less progress, as some people worry.
What This Means for You
If you’re over 50 and want to stay healthy, active, and strong, combining cardio and strength workouts may be your best bet. Here’s how you can apply this to your weekly routine:
- Aim for 3–5 days of exercise per week.
- Include at least two strength training sessions per week. Use light weights, resistance bands, or bodyweight exercises like squats and push-ups.
- Add 2–3 cardio sessions like brisk walking, cycling, or swimming.
- You can do cardio and strength on the same day or alternate between them. Both approaches work.
Simple Weekly Exercise Plan
Here’s an example of a beginner-friendly weekly plan:
- Monday: 30-minute walk + bodyweight strength (squats, push-ups)
- Tuesday: Rest or gentle stretching
- Wednesday: Light weight training (full body)
- Thursday: 30-minute bike ride or swim
- Friday: Resistance bands workout
- Saturday: 20-minute brisk walk + yoga or stretching
- Sunday: Rest
Tips to Get Started
- Start slow: If you're new to exercise, begin with short sessions and build up gradually.
- Use good form: Proper technique is key to avoiding injury, especially with weights.
- Stay consistent: Regular activity matters more than intensity.
- Listen to your body: Take rest days if you feel sore or tired.
Final Thoughts
Aging doesn't mean giving up your strength or fitness. By combining cardio and strength exercises, you can protect your muscles, reduce fat, and boost overall health. It’s never too late to start moving—and even small steps can lead to big health benefits.