Exercising is a key piece of aging healthfully. Yet, longevity experts say it's critical to understand that your body changes as you age, and your workout needs to follow suit.
"While we age, the way our joints and connective tissues work changes, even if our levels of motivation do not," says Dr. Will Haas, MD, the founder and CEO of VYVE Wellness. "What served us well in our thirties can actually overwork our bodies in our fifties if we fail to compensate for those changes."
As we get older, recovery takes longer, muscle protein synthesis slows, and the margin for error between a productive workout and an injury narrows. Movements that once felt effortless may suddenly lead to lingering soreness, joint pain or fatigue that spills into the rest of your day. This doesn’t mean your body is failing you—it’s simply asking for a different strategy.
Experts say the goal of exercise after 50 shifts from chasing performance to protecting mobility, independence and quality of life. That means paying closer attention to form, warm-ups and how your body feels, not just during a workout, but in the hours and days after. It also means understanding that more is not always better, and that rest is no longer optional—it’s part of the training itself.
The most effective long-term exercise routines prioritize consistency, joint health, balance and strength over intensity alone. When workouts are designed to support your body’s changing needs, they don’t just help you live longer—they help you live better, with more energy for everyday activities you love.
It's not about throwing in the towel. Rather, it's about staying off the sidelines so you can move and enjoy life. "Instead of 'working hard' to train, it’s now all about 'working smart' to age well," Dr. Haas says.
As hard as it is to say, it may be smart to stop doing one exercise after 50. Or? Know the do's and don'ts by heart. Here's the exercise longevity experts want everyone over 50 to stop doing incorrectly.
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The #1 Exercise Mistake Longevity Experts Say To Avoid
Longevity experts urge people over 50 to avoid squats with poor form and to be cautious about progressing too quickly, whether by adding hand weights or increasing repetitions.
"Squats are technically demanding," says Dr. Jonathan Shaw, MD, an orthopedic surgeon at Palm Beach Orthopaedic Institute. "The aging joints can be less forgiving of poor mechanics...Movements that were once forgiving can become less tolerant to incorrect form, excessive load or high intensity."
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For one, you may be less mobile in the joints you need to complete a squat with 10/10 form. "When one does not have adequate ankle or hip mobility, it tends to lead to issues of both knees buckling inward and lower back arching," Dr. Haas warns. "A lack of glute and abdominal strength increases pressure on both knees and the lower back, sometimes leading to exacerbations of both arthritic problems and lower back pain. Poor technique...adds up over time."
What's more, Dr. Shaw shares that people in the 50+ crowd are more likely to have:
Osteoarthritis of the knees, hips, shoulders and spineLoss of muscle mass and balanceHeart, lung and kidney issues that can cause fatigue"These conditions change how much load the joints can tolerate and how precise the movement needs to be," he explains.
OK, but are squats really a no-go after you turn 50? No, not necessarily. "It's not the activity that’s the problem," Dr. Shaw says. "It’s how frequently and at what pace individuals perform them. Just as running can remain safe with proper progression and mechanics, squats can be safe when adapted to the aging body."
Related: How Long Should Your Daily Walks Be To Stay Fit After 50?
Doing squats correctly can improve lower-body strength, but correctly is the keyword. To do a squat properly, Dr. Shaw says to:
Stand up straight with your feet shoulder-width apart and the toes slightly turned outward.Brace your core as if you were about to cough slightly.Initiate the movement at the hips, not the knees.Lower your upper body with control, keeping your chest up and spine neutral.Descend only as far as you can maintain good form.Drive through your heels to stand, squeezing the glutes.How low should you go? That varies.
"Depth can be different for everyone," Dr. Shaw says. "As long as it is done in a controlled manner and leaves the individual pain-free."
To avoid pain during and after squats, he advises that you avoid:
Collapsing knees inward by reducing weight if applicable, and slowing down your paceRounding the lower back by focusing on improving hip mobility first, limiting depth and bracing the core.Adding heavy weights too fast by prioritizing consistency over the load.Ignoring pain ("Do not push through any physical activity if you experience pain," he stresses. "Instead, stop immediately and, if pain persists, see your local medical professional.")Related: Over 50? This Is the New Year’s Resolution Longevity Experts Swear By
Expert-Backed Tips for Exercise After 50
The experts Parade spoke with share that stress exercise is always crucial, and especially so after your 50th birthday. "Exercise becomes increasingly important as we age, and the way we train must take into account these biological changes," Dr. Shaw says. "Understanding this allows individuals to stay active longer, rather than being more susceptible to preventable injuries."
Embrace your current body by:
Getting stronger, smartly. With age can come wisdom and strength, including in your approach to exercise. "Emphasizing strength exercises with correct techniques is important as it will help you maintain strong muscles and, as a consequence, healthy joints and metabolism," Dr. Haas says.Modifying how you move. Dr. Shaw says you can modify most movements by tweaking depth, load and support. "However, if pain is present during the movement, then it is important to stop immediately and seek help," Dr. Shaw says.Not skipping recovery. Dr. Haas says it's vital to recover, including logging enough sleep, to ward off chronic inflammation.Remember, it's vital to meet your body where it's at. "Aging tissues tend to need more time to adapt," Dr. Shaw explains. "Progression should be gradual to avoid tendon and joint overload."
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Sources:
Dr. Will Haas, MD, the founder and CEO of VYVE WellnessDr. Jonathan Shaw, MD, an orthopedic surgeon at Palm Beach Orthopaedic InstituteHence then, the article about the one exercise mistake longevity experts are begging people over 50 to stop making was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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