If you are over 50 and looking to slim down, you don’t just need to stick to a diet. Check out these 5 standing exercises for faster weight loss after 50 and tone up your muscles.
If you’re looking to lose weight after 50, it can be tough if you’re not active or have health issues that make it hard to move around.
But don’t worry, you can still reach your fitness goals and stay healthy by doing some easy standing exercises. These exercises don’t need any special equipment or skills, so they’re perfect for older adults.
Table of Contents
Overview
Standing exercises are ideal for older adults because they can help you:
- Burn more calories than sitting or lying down
- Strengthen your core and lower body muscles
- Improve your balance and posture
- Reduce the risk of falls and injuries
- Enhance your mood and energy levels
In this post, we will discuss 5 standing exercises that can be done at home or anywhere. These exercises are easy for beginners to do and can be adjusted based on your fitness level and ability.
You can do these exercises as a series, repeating each for 30 seconds and then resting for 15 seconds between each repetition. You can also do them as individual exercises, repeating 10 to 15 times each.
- Do these exercises at least 3 times per week for the best results.
- Warm up for 5 minutes with some light cardio, like walking, jogging or skipping.
- Drink plenty of water.
- Stop if you feel pain or discomfort.
What are standing exercises?
Standing exercises are exercises you do while you’re standing up, not lying down or on the ground.
You can do anything from simple marching in place to lifting your arms, and you can also do more difficult exercises like squats and lunges.
These exercises work all over your body, but mainly your core and legs. Plus, they help keep your bone density strong and help keep you healthy.
Why Standing Exercises Are Good for Weight Loss After 50?
As we get older, our bodies start to slow down and our muscles get smaller. This can make it harder for us to lose weight or gain weight, especially around our stomachs. Plus, a lot of people over 50 have joint, back, or mobility problems that make it hard to do high-impact, vigorous exercises.
But don’t let that stop you from reaching your fitness goals! Low-impact, moderate-intensity, standing exercises don’t need any equipment or space, so you can still burn calories and stay healthy.
How to Do Standing Exercises for Weight Loss After 50?
If you’re looking to lose weight after 50, standing exercises are a great way to do it. Just make sure you check with your doctor first to make sure they approve of your exercise plan, and then warm up for 10 minutes before you start.
You can walk, jog, cycle, or skip rope, or do some dynamic stretches like arm circles, shoulders, neck, or even leg swings. Standing exercises don’t require any equipment or space, and you can do them anywhere – at home, on the beach, or in the park – with just a pair of comfy shoes and plenty of water to keep you hydrated.
There are lots of different types of standing exercises to choose from, depending on your fitness level and what you like to do. You can also adjust them to make them more or less difficult by changing how fast, how hard, how long, or how much you do them.
For instance, you can do squat with or without weight, jump or not jump, and hold a chair for support or not. The important thing is to make sure you’re doing standing exercises that are challenging but don’t hurt or make you feel uncomfortable.
The American Heart Association recommends 150 minutes of moderate exercise a week, so that means you should be doing standing exercises at least 30 minutes a day, five days a week. Plus, you can break your sessions into shorter bursts of 10 minutes or longer throughout the day.
Five Standing Exercises for Faster Weight Loss After 50
Here are 5 standing exercises for faster weight loss after 50. They are easy to do and burn calories and tone your muscles.
Do them as a standing circuit. Repeat each exercise 10 to 15 times and move on to the next without stopping. Do them as separate sets. Rest for 30 seconds in between each exercise and repeat each exercise for 2 to 3 sets.
1. Standing Side Crunches
This exercise works your obliques, the muscles on the sides of your abdomen that help you twist and bend your torso.
- Stand with your feet shoulder-width apart and your hands behind your head.
- Lift your right knee up to your right elbow while crunching your right side.
- Return to the starting position and repeat on the other side.
- Alternate sides for 10 to 15 repetitions on each side.
2. Standing Leg Lifts
This exercise works your glutes, the muscles on the back of your hips that help you lift and extend your legs.
- Stand with your feet hip-width apart and your hands on your hips.
- Lift your right leg behind you as high as you can without arching your back.
- Squeeze your glutes at the top of the movement and hold for a second.
- Lower your leg back to the starting position and repeat on the other side.
- Alternate sides for 10 to 15 repetitions on each side.
3. Standing Calf Raises
This exercise works your calves, the muscles on the back of your lower legs that help you stand on your toes.
- Stand with your feet shoulder-width apart and your hands on a wall or a chair for balance.
- Lift your heels off the floor as high as you can and squeeze your calves at the top of the movement.
- Lower your heels back to the floor and repeat for 10 to 15 repetitions.
4. Standing Knee Lifts
This exercise works your hip flexors, the muscles on the front of your hips that help you lift and bend your legs.
- Stand with your feet shoulder-width apart and your hands on your hips.
- Lift your right knee up to your chest as high as you can without leaning back.
- Lower your leg back to the starting position and repeat on the other side.
- Alternate sides for 10 to 15 repetitions on each side.
5. Standing Squats
This exercise works your quads, hamstrings, and glutes, the muscles on the front and back of your thighs and hips that help you squat and stand up.
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Bend your knees and lower your hips until your thighs are parallel to the floor or as low as you can comfortably go.
- Keep your chest up, your back straight, and your knees behind your toes.
- Push through your heels and stand back up to the starting position.
- Repeat for 10 to 15 repetitions.
Other benefits of standing exercises
Standing exercises have many other benefits besides weight loss.
- Improve your cardiovascular health
- Lower your blood pressure and cholesterol levels
- Reduce your risk of diabetes and heart disease
- Boost your mood and energy levels
- Enhance your cognitive function and memory
- Prevent falls and injuries
Frequently Asked Questions
Can I still do standing exercises on a regular basis?
As long as you mix up the intensity and how long you do them, yes! You can also switch up the type of standing exercises you do to make sure you’re working on different muscle groups. Just make sure you don’t get too bored with them. If you start to feel any aches, pains, or tiredness, it’s probably best to take a break or do something low-impact like yoga or some stretching.
How can I make standing exercises more fun?
The best way to make standing exercises enjoyable is to listen to music, watch TV, or do them with friends or family members. You may also want to set goals, keep track of progress, or join an online group of people who are doing standing exercises.
Takeaway Message
If you’re looking to shed some pounds, standing exercises for faster weight loss after 50 are a great way to do it. Not only do they burn calories, but they can also help you tone your muscles, improve your balance, stop you from falling, and even lift your mood.
Plus, you don’t even need any special equipment or skills to get the job done. All you have to do is follow these simple instructions and do them on a regular basis. You’ll be amazed at how much better you’ll look and feel in no time!
Just make sure to talk to your doctor before you start any new exercise plan and listen to what your body is telling you. Standing exercises are great for staying fit after 50!
