As my 53rd birthday approaches, I am proud to say that I am doing just as well as I did when I turned 23. I am fortunate to have a body that likes to move and have not suffered any major injuries.
Even though my memory fails at times (#ADHD issues), my cognitive abilities are still going strong and I love how I feel in my 50s. In this blog post I would like to share my personal journey towards greater fitness and health as I enter my 50s and hopefully inspire you to make your own fitness and health a top priority.
At 53, my fitness and health goals have changed
In the past my focus has always been on aesthetics. Wanting to look my best isn’t a bad thing, and I still enjoy looking good, but my focus has expanded to wanting to feel good. I’m no longer crazy about my diet to maintain my body fat percentage, but have shifted my priorities to what feels good, what’s easy and enjoyable, and what I can easily maintain.
Being fit at 53 has less to do with aesthetics and more to do with success
From a fitness perspective, my focus has shifted from body sculpting to increasing my range of motion and flexibility, as these are the things that will benefit me in the long run. As a childless woman in her 50s, I need to ensure that I am as independent, strong, fit and healthy as possible so that the quality of my life is as diverse as the quantity of my life.
I still focus on strength training, but have focused on low-impact, high-rep movements like barre workouts, Pilates, yoga, and yoga sculpture. My priority is how my joints and body feel immediately after exercise, not how many calories I burned.
I also changed my expectations for how I push myself. I’m no longer pushing my body to extremes, but instead focusing on invigorating workouts that leave me feeling better afterwards than before.
Being fit at 53 is important both mentally and physically
My fitness journey has been all about how my body looks and feels, but in the last few years I’ve started to really understand how it impacts my mental health. I’ve mentioned before that my consistent fitness routine was the only thing that kept my undiagnosed ADHD under control.
When I hit menopause and my estrogen levels dropped, exercise was no longer enough to maintain my mental health. After being diagnosed, I now prioritize my brain health and emotional well-being because it has everything to do with my quality of life.
I prioritize my mental health by getting outside and walking every day, getting some sunshine and fresh air, and listening to uplifting podcasts or music. I also sleep like a BOSS. When I don’t sleep well at night it affects my mood and ability to exercise and I tend to eat like crap.
I’m not obsessed with macros and calories (because I already know them)
My priority with food and nutrition is to enjoy life, keep it simple and not obsess about counting anything. However, this is a result of understanding what portion sizes and macro breakdowns work for my body, so I already have a knowledge base to work from.
If you’re unfamiliar with macros and aren’t sure how large your portions should be, then you might be interested in the Macros Made Simple program. It’s a simple breakdown of how to understand what your body needs in terms of calories.
I’m not suggesting that you should focus on counting calories or macros, but a basic understanding of what and how much you should eat can go a long way toward achieving lasting results.
How I eat these days
My nutritional approach is simple and sustainable, with an emphasis on vegetables and proteins in meals. While I allow myself treats like wine or a bar, I try to limit my consumption of high-sugar or processed foods, and I NEVER have things like chips in the house (because I will 100% eat them all).
Getting fit over 50 is all about small steps and lasting changes
If you want to improve your health and fitness in your 50s and beyond, I encourage you to focus on small steps and sustainable changes. Whether it’s going for a daily walk, trying a new workout routine, or making small diet changes, every little bit counts.
The one thing that never works in my opinion is big, dramatic changes. These grand gestures never last because they are far too difficult to sustain. And when we invest a lot of money in diet programs or fitness gurus, we feel even worse when they don’t work because we’ve wasted money and proven we can’t stick with it – I speak from experience here.
I’m not saying it’s wrong to invest in your fitness journey. Just make sure it’s not something that’s too hard or too far out of your comfort zone. I’ve been using Beachbody workouts and supplements for years because they fit my lifestyle. It’s easy to do and I find the workouts and trainers motivating. Most of all, I love online workouts because I don’t want to go to the gym. I would never bring myself to go there.
This will help you stay motivated to get fit even after 50
If you want to motivate yourself in a really fun way, look for examples of what’s possible at any age. I love following fitness influencers who are 20 or 30 years older than me and look great and vibrant in their 70s and 80s. I find this so inspiring!
Another important thing to keep in mind is that your fitness program shouldn’t feel like drudgery, and if it hurts or feels terrible, then you’re doing it wrong. Find something you enjoy. If Zumba excites you, start there. If you prefer pickleball or power walking with friends, that’s great! You’ll likely find that the workout you start with will expand into other fitness activities as your confidence increases as your strength and endurance improve.
10 Tips to Get Fit (or Stay Fit) After 50
- Focus on feeling good both mentally and physically, not just aesthetics or weight loss.
- Expand fitness priorities to include mobility, flexibility and low-impact exercise that feels good.
- Prioritize mental health by incorporating daily nature walks and finding uplifting podcasts to listen to.
- Change exercise expectations to focus on sustainability and feeling better afterwards rather than pushing yourself to the limit and causing joint pain.
- Avoid obsessively thinking about food and instead focus on enjoying life and finding balance.
- Be inspired by people who are older and still living quality lives.
- Focus on the long-term benefits for maintaining your health and fitness, not just the aesthetics.
- Prioritize conscious movement every day, even if it’s just 25-30 minutes.
- Find simple, sustainable eating habits that work for you.
- Take small steps to improve your health and fitness and don’t be afraid to ask for support from friends or online resources that resonate with you.
Caren is a certified yoga teacher, fitness trainer and ADHD coach. As founder of The Fit Habit, she shares ADHD-friendly self-care, nutrition and fitness inspiration, as well as practical ways to promote mind and body wellness.