Fitness
Fitness Experts Share Their Number-1 Aerobic Exercise Tip for Longevity
As strength-training after the age of 50 has been steadily rising in popularity in recent years, love for traditional cardiovascular or aerobic exercise has been on the decline. Still, making this form of exercise a regular part of your routine is just as important to maintaining your vitality as you age—and following the below aerobic exercise tips for 50 plus can help you get the most out of every session.
According to the Cleveland Clinic, aerobic exercise is any activity that you do continuously that increases your heart rate, such as walking, jogging, cycling, swimming, or dancing. “Regular aerobic activity helps mitigate risks like cardiovascular disease, insulin resistance, and bone density loss by improving heart health, managing body composition, enhancing insulin sensitivity, and reducing systemic inflammation,” said Mark Kovacs, Ph.D., C.S.C.S., a human performance scientist and longevity expert.
These benefits become especially important during and after menopause, when your risk of developing osteoporosis and heart disease go up. “Estrogen helps keep blood vessels flexible and cholesterol levels in check,” explained Brooke Bussard, M.D., a certified personal trainer and owner of Brooke’s Balanced Blueprint, a lifestyle medicine health coaching practice in Baltimore, MD. “When estrogen drops, regular aerobic exercise helps pick up the slack by keeping your circulatory system healthy.”
In fact, adults at 50 with ideal cardiovascular health are expected to live an additional 36.2 years, on average, while adults with poor cardiovascular health were only expected to live an additional 27.3 years, according to a 2023 study in the journal Circulation.
Meet the experts: Mark Kovacs, Ph.D., C.S.C.S., is a human performance scientist and longevity expert. Brooke Bussard, M.D., is a certified personal trainer and owner of Brooke’s Balanced Blueprint, a lifestyle medicine health coaching practice in Baltimore, MD.
The best part? You don’t need to run marathons or swim hundreds of laps to get the benefits. You don’t need to be an experienced exerciser either. So whether you’re just getting started or looking for ways to mix up your exercise regimen, these expert-backed tips will help you feel better and healthier for years to come.
Just be sure to check with your doctor before starting a new fitness routine, especially if you have high blood pressure or any heart problems, including heart disease. And if you feel off while exercising, get medical help right away.
How to get the most out of aerobic exercise at 50 plus
1. Aim for 150 minutes a week—but break it into small chunks.
The CDC recommends 150 minutes of moderate-intensity aerobic activity per week. But “this is a minimum recommendation,” said Kovacs: People who worked out two to four times above the moderate physical activity recommendations (about 300 to 599 minutes each week) saw the most benefit in a 2022 study published in Circulation.
Still, something is better than nothing. “The best plan is the one you can stick with,” said Dr. Bussard, who recommends walking for about 30 minutes five times a week. If three 10-minute dance breaks a day works better for you, that’s cool, too. It all adds up—and workouts of less than 10 minutes still count toward recommended weekly activity goals, according to the CDC.
2. Use the talk test to measure your intensity.
Not sure if you’re working hard enough for your activity to count as a workout? Try talking. “For heart-healthy aerobic exercise, you should be slightly breathless but still able to hold a conversation,” said Dr. Bussard.
You can also determine intensity using a scale from 1 to 10. “Moderate intensity (like a brisk walk or steady cycling) typically corresponds to a five or six out of 10 on the effort scale,” said Kovacs, “while vigorous aerobic exercise (fast walking uphill or jogging) should feel like a seven to eight out of 10, where talking becomes difficult.”
3. Don’t count out low-impact activities.
Cycling, elliptical training, swimming, or walking on an incline are all joint-friendly ways to raise your heart rate. “These options reduce joint stress, which is critical as cartilage, tendons, and ligaments may become less resilient with age,” said Kovacs.
But “low-impact doesn’t mean low-intensity,” said Dr. Bussard. “You can absolutely work up a sweat and challenge your heart and lungs without pounding your joints.” Just pay attention to the effort you’re exerting in the moment and aim to hit that five out of 10.
4. Work in short, quick bursts.
“Adding short bursts of faster-paced intervals to your aerobic routine boosts the benefits,” said Dr. Bussard, as long as you’re cleared by your doctor to work harder. Recent research in the journal Lipids in Health and Disease shows that high-intensity interval training (HIIT) can improve insulin sensitivity, blood pressure, and overall fitness—“all areas that can decline during menopause,” she added.
This kind of training is considered vigorous activity, so you don’t need as much of it: Just two HIIT sessions per week (with a total training time of 20 minutes per workout) improved working memory and lower-body muscle function more than moderate-intensity continuous cycling, and boosted cardiorespiratory fitness just as much, according to a 2023 study published in The Journals of Gerontology.
5. Mix up your workouts.
Boredom is the enemy of consistency. Try different types of cardio—like hiking, aqua aerobics, Zumba, or even pickleball. “Varying modalities challenges different muscle groups, reduces overuse injury risk, and improves neuromuscular coordination,” said Kovacs. “It also helps sustain motivation and supports functional aging by preparing the body for a wider range of physical challenges.”
6. Let your body recover.
As you age, your body may take longer to bounce back. “Recovery between workouts often takes longer due to a combination of physiological changes,” said Kovacs. “These include slower muscle protein synthesis, reduced hormone levels (like estrogen and growth hormone), and less efficient mitochondrial function—all of which contribute to slower tissue repair and reduced energy availability.”
Make sure to allow 48 to 72 hours of muscle recovery between higher-intensity sessions, and prioritize adequate sleep, sufficient nutrition, and active recovery, like gentle walking or mobility work. And listen to your body; if you feel wiped out for days, scale back and allow more rest between sessions.
7. Take the time to warm up.
Older muscles and joints need more prep. “As estrogen drops, tendons and ligaments get stiffer, so warming up is more important than ever to prevent injuries,” said Dr. Bussard. “A good warm-up should move your joints through a full range of motion and activate your major muscles.” Try inchworms, bodyweight squats with overhead reaches, and side-to-side lunges—just five to 10 minutes can prime your body for exercise.
8. Pair cardio with strength-training.
Women over 50 benefit most when they combine cardio and strength-training, as both play essential but distinct roles in healthy aging. “Aerobic exercise keeps your heart healthy, but you need strength training to keep your muscles and bones strong,” said Dr. Bussard. Putting them together is the real key. “Combined, they form the foundation of long-term healthspan and mobility,” said Kovacs.
Fitness
80-year-old fitness icon Joan MacDonald reveals her simple exercise for a stronger, more stable core
Joan MacDonald didn’t enter a gym until she was 70. Really. Since then, the 80-year-old has transformed her health by losing three stone and building significant muscle, and now coaches other women through her training platform, Train With Joan, which she launched to help others boost their fitness at any age.
The premise of her app is simple: minimal-equipment workouts built around no-fuss, effective exercises that can be done anywhere. One ‘powerful core and stability exercise’ she swears by is alternating bodyweight clock taps. ‘This movement helps strengthen the muscles that keep you stable, balanced and moving well as you age,’ Joan explains.
Bodyweight clock taps benefits
Think they look too simple? That’s the point. Joan is adamant that ‘You don’t need complicated workouts to start getting stronger. Sometimes the most effective movements are the simple ones you do consistently.’
According to Joan, regularly performing bodyweight clock taps help:
- ‘Strengthen your core which supports your spine and reduces strain on your lower back.
- ‘Improve balance and coordination, helping you stay steady on your feet.
- ‘Increase hip stability, which supports your knees and joints.
- ‘Build functional strength for everyday movements like stepping, turning and reaching.
- ‘Help reduce fall risk by improving control and body awareness’
How to do bodyweight clock taps
Find a demo from Joan above, along with instructions for how to do them with proper form below.
- Stand on one leg with a slight bend in your supporting knee and brace your core.
- Keeping your hips level, reach your free foot forward to lightly tap the floor in front of you (12 o’clock), then return to the centre.
- Continue tapping to different “clock” positions—such as 3, 6 and 9 o’clock—maintaining your balance and control throughout.
- Complete all reps on one leg before switching sides.
Form tip: Move slowly and focus on staying stable. The goal is controlled movement, not how far you can reach.
How many reps and sets to do
Joan shares her advice, according to your fitness level.
- Beginners: ‘3 taps per leg x 8-10 reps’
- Intermediate: ‘3 taps per leg x 10-12 reps’
- Advanced: ‘3 taps per leg x 12-15 reps’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
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As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
In the 19 years since retiring from professional tennis, Tim Henman has barely aged. A large part of that comes down to his approach to fitness. The 51-year-old believes that ‘being active is always going to be a part of my identity’, which helps him maintain a consistent training routine.
Even while spending much of his time covering tennis as a commentator and pundit, and serving on the board at Wimbledon, Henman still makes time for his own athletic pursuits. Especially now that he has a different kind of motivation.
How Tim Henman Stays Fit After Retirement
‘I’ve got a gym at home and I try to exercise pretty regularly because I feel much better for it,’ Henman tells Men’s Health. ‘But one of my passions is wine. So if I’m having a few glasses of wine – you’ve got to treat yourself – then that definitely incentivises me to get in the gym. I’ve always exercised and I think it’s good for me both physically and mentally.’
That doesn’t mean Henman is completing brutal workouts or chasing specific performance goals. Instead, he prefers a straightforward routine that supports his lifestyle and helps him manage the wear and tear accumulated during his tennis career.
‘I don’t run that much anymore. We’ve got dogs at home, so I walk them a lot, and if I’m at tournaments or working, I’ll do quite a bit of incline walking on the treadmill. Then it’s just a good mix of weights and core work. I’m not trying to run any marathons – I’m just trying to stay in relatively good shape,’ he says.
‘I understand my body and know what I can and can’t do, especially because I’ve had three elbow surgeries and a shoulder surgery. So I’m a little careful around those joints.
‘Posture is so important for shoulder health. I focus on resistance-band exercises to make sure I’m strong through my back and maintaining good posture. Then the core is so important, so I try to stay strong through planks and side planks as much as possible.’
Why Henman Is Excited for the Laver Cup
His approach to fitness has changed dramatically over the past two decades. Where he once played tennis every day, Henman admits he’s now lucky if he gets on court twice a year. These days, golf is his sporting obsession.
That doesn’t mean he’s any less passionate about tennis, however, as he prepares to return as Team Europe vice-captain at the Laver Cup this September at The O2.
‘I’m so excited,’ he says. ‘The first time I ever experienced the Laver Cup was at The O2 when Roger Federer was retiring. I’d never seen the event live and I was probably a bit sceptical at that stage. But I was there working for television and, for those three days, I was completely blown away by the delivery of the event, the intensity of the players and the quality of the matches.
‘Tennis is an individual sport and players spend most of the year competing on their own. But I’d struggle to name any player, male or female, who doesn’t enjoy being in a team environment every once in a while.
‘The way the Laver Cup has evolved and grown is so special, and Federer deserves a lot of credit for that vision.
‘With an arena like The O2, it’s one of the biggest venues in tennis. There’ll be 17,000 or 18,000 people packed in there and, with the roof on, the atmosphere is incredible.’
Laver Cup returns to The O2, London, from 25-27 September, bringing together many of the world’s biggest tennis stars as Team Europe takes on Team World in the sport’s unique team competition. Tickets are on sale now via AXS, the official ticketing partner of The O2. Visit lavercup.com for more information.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Quote of the day by Cher: ‘Nothing lifts me out of a bad mood better than a hard workout on my…’ – motivating life lessons by Oscar-winning actress of Moonstruck and singer of Believe on exercise, mental health, fitness and how this daily habit can transform your mood and mindset
Quote of the Day Today: Cher on Exercise
Cher said, “Nothing lifts me out of a bad mood better than a hard workout on my treadmill. It never fails. Exercise is nothing short of a miracle,” as per BrainyQuote.
What Cher’s Quote Means: Why Exercise Can Transform Your Mood
Cher’s quote highlights the powerful connection between physical activity and emotional well-being. Rather than seeing exercise as only a fitness routine, she describes it as something that consistently helps improve her mood and clear her mind.
Her words suggest that movement can provide more than physical benefits. A workout can help reduce stress, increase energy, and shift attention away from negative thoughts. By calling exercise “nothing short of a miracle,” Cher emphasizes the positive impact it has had on her own life.
Life Lesson from Cher’s Quote
The quote reminds readers that small, healthy habits can make a significant difference in everyday life. While exercise may not solve every problem, making time for physical activity can help people feel stronger, calmer, and better equipped to handle daily challenges. Cher’s message encourages people to view exercise not as a chore, but as an investment in both physical and mental well-being.
Who Is Cher
Cher (born May 20, 1946, in El Centro, California) is an American singer, actress, and entertainer whose career has spanned more than five decades. According to a Britannica report, she is known for her success in music, film, and television and for continually reinventing herself.
Cher’s Early Life
Born Cherilyn Sarkisian, Cher faced financial hardships during childhood and struggled with undiagnosed dyslexia. She left school at age 16 and moved to Los Angeles, where she began her entertainment career.
Cher’s Rise to Fame
Cher found success with Sonny Bono as part of Sonny and Cher. Their 1965 hit “I Got You Babe” launched their careers, and she later became a solo star with number one hits including “Gypsys, Tramps & Thieves,” “Half-Breed,” and “Dark Lady,” as per the Britannica report.
Cher’s Acting Career
Cher earned critical acclaim for films including Silkwood and won the Academy Award for Best Actress for Moonstruck (1987). She also starred in Mask, The Witches of Eastwick, Burlesque, and Mamma Mia! Here We Go Again.
Cher’s Legacy
Cher made a successful music comeback with Believe, winning a Grammy Award for the hit song. She later received Kennedy Center Honors in 2018, was inducted into the Rock and Roll Hall of Fame in 2024, and published Cher: The Memoir, Part One the same year, as per the Britannica report.
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