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Exercises after age of 50s: Why Functional Fitness Is Your New Best Friend

If you’ve noticed a shift in your body’s response to Exercises after age of  50s, you’re not alone. Aging brings about changes in endurance, muscle aches, and the realization that staying in shape requires a tailored approach. In this revamped guide, we’ll explore the transformative journey from performance-focused to function-focused workouts and unveil the secrets to staying active and vibrant in your 50s and beyond.

Exercises after age of 50s

The Shift: Performance-focused (PF) vs. Function-focused (FF):

In your younger years, the emphasis is often on performance-oriented workouts. However, Exercises after age of  50s and beyond, I suggest shifting your focus towards functional exercises.

Performance-focused (PF)

Performance-focused (PF) workouts typically include pushing your body past its limits on a regular basis, with the goal of breaking the body down so it can rebuild stronger.  For example:

  • Lifting very heavy weights until muscle failure 
  • Running sprints until exhaustion 
  • Movements that mimic an athlete’s sport (plyometrics for volleyball players, for example) 
Function-focused (FF)

function-focused are typically more whole-body movements that train your muscles to work together to more effectively tackle daily tasks like walking for miles, getting on and off the floor, balancing on ladders, or carrying grandkids up the stairs. For example:  

  • Squats and lunges for the legs and core 
  • Push-ups and pull-ups for the upper body and core 
  • Walking, swimming, or cycling for aerobic training 

Components of a Function-Focused Exercise Program:

1. Stretching:

Stretching becomes a vital ally, akin to greasing the hinges of a door, preventing joint pain and muscle strain. Explore personalized routines, whether through the guidance of a physical therapist or the embrace of yoga or Pilates classes.

2. Balance and stability

Balance and stability exercises take center stage, fortifying your core against life’s unpredictabilities. Consider the myriad movements that enhance not only balance but resilience in navigating daily tasks.

3. Cardiovascular training

Cardiovascular training unveils the secret to preventing chronic diseases and enhancing cognitive function. From brisk walks to invigorating swims, discover activities that not only elevate your heart rate but contribute to a healthier, more vibrant life.

4. Weight training

Weight training emerges as a stalwart defender against bone weakening and age-related muscle loss. Unveil the power of Progressive Resistance Training (PRT) and witness the transformation in strength over time.

5. Recovery Exercises:

Recovery exercises step into the spotlight when injuries or surgeries demand a specific approach. The guidance of a physical therapist becomes invaluable in crafting a bespoke recovery plan tailored to your unique needs.

When to Involve a Professional:

Navigating the intricacies of a comprehensive fitness program can be overwhelming. Acknowledge the wisdom in consulting a physical therapist, particularly when dealing with specific health conditions or after significant life events like surgery or a fall. Experience the reassurance of a fitness plan constructed with your needs, goals, and overall well-being in mind.

When to Involve a Professional:

Most people feel overwhelmed trying to put a balanced and comprehensive fitness program together for themselves. Even professionals who do this for a living have coaches!  

That’s why consulting a physical therapist, like the specialists at Natural Fit Therapy, is a wise move. 

A physical therapist will:  

  • Asses your situation and see if we’re the right fit for you 
  • Construct a fitness program that fits YOUR needs and goals 
  • Keep you motivated to reach your goals and treat you like family! 

If you want to maintain the ability to do the things you love! At Natural Fit Therapy, we have a highly individualized – Independent Fitness Program, designed just for you by your therapist! Please Call 512-730-0231 and schedule a FREE Discovery Session 

At Natural Fit Therapy, our mission is to help you stay healthy, active, and independent without relying on pain medications, injections, or surgeries.
Call 512-730-0231 for a FREE Discovery Session.

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Dr. Ryan Seifert - Physical Therapist in Austin, TX

Dr. Ryan Seifert

Natural Fit Physical Therapy

"We Help Adults 50+ Become More Active, Stay Healthy, And Avoid Slowing Down Without Pain Pills, Injections, Or Surgery."



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