Low-impact exercise to stay fab over 50

How to exercise without putting strain on your joints.

Forget getting old. Forget giving up. We know how to look after ourselves better than ever before and, as a result, many of us report feeling fabulous in our 50s. But no matter how good we look there are certain aspects of the ageing process our bodies just can’t hide. One of which is aching joints.

Joint pain is actually one of the first and most common menopause symptoms. It’s also one of the least well known. It can be particularly draining as it reduces both flexibility and mobility. Not ideal for keeping fit and active!

The reason achy joints occur is because our oestrogen levels – the group of hormones that promote the development and maintenance of female characteristics and reduce inflammation – decline during the menopause.

So, how do we keep looking and feeling fabulous at 50 and beyond without putting unnecessary stress on our joints?  Allow us to introduce you to the wonderful world of low-impact exercise, the smartest way to keep fit.

Here’s our no-fuss guide to some easy, but seriously effective, low-impact exercises you could incorporate into your daily routine:

Wall push-ups

Work your biceps and triceps – no dumbbells required! This simple exercise is brilliant for keeping your upper body strong and toned.

Stand up straight in front of a wall with your arms stretched out straight and your palms flat against the surface. This is the distance you need to stand from the wall.

Keeping your body upright, bend your elbows to lean into the wall. When your face is close to the wall, straighten your arms again to slowly push your body away.

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Repeat 10-15 times. Rest. Repeat again.

Chair squats

Ok so this one’s really easy, but we promise, it does work.  The chair squat – a movement we actually use more often than we think every day – is a great way to keep your legs strong and toned.

Simply stand in front of a chair facing ahead, with your feet hip-width apart. Keeping your shoulders and chest upright, bend your knees to lower yourself on to the chair.  Once seated, push yourself back up to return to the standing position.

Repeat 10-15 times. Rest. Repeat again.

Toe stand lift

This one is a double whammy, strengthening your legs and improving your balance too. It’s particularly good for keeping your calves toned.

Stand behind a chair, feet shoulder-width apart, holding on to the back for balance.

Slowly stand on your tiptoes, as high as you can possibly go.

Hold for approximately five seconds and lower yourself gently to your heels.

Repeat 10-15 times. Rest. Repeat again.

For more simple and effective low-impact exercises, take a look at the useful roundup Pernaton has put together here.

One of the best things about low-impact exercise is that it that they’re not only great for keeping fit, they can also be used restoratively to relieve any aches.

Here are some of our top tips for using low impact exercise to relieve muscle pain:

Use your bodyweight

Simple exercises like planks, squats, lunges and push-ups are a great, equipment-free way to stretch out fatigued muscles.


Not only is swimming great for strengthening your core, the buoyancy of the water also means it’s a great way of fitting in some low-impact cardio and getting your muscles working.

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Don’t forget to stretch, stretch, stretch!

Stretching through exercises such as yoga or Pilates increases blood flow to the muscles, relieving stiffness, lengthening the muscles and improving your flexibility. Simply practice a sequence of gentle and precise movements, and you will notice your pain begin to ease.

In addition to the above, why not try a daily application of Pernaton Gel, with added menthol and other essential oils?  It’s proven to aid connective tissue and joint care, helping keep you pain free while you’re keeping active.

Do you have any tips for staying fit and fabulous in your 50s? We’d love to hear your wisdom. Let us know in the comments below.

About Pernaton

Pernaton is a product made from natural extracts from the coastal waters of New Zealand Green Lipped Mussel. The natural product is available in two care gels for daily external application. Pernaton Gel is formulated to help relieve the aches and pains of everyday life and Pernaton Gel Forte can provide relief and alleviate muscle aches and pains gained from sporting activity. Both are suitable for those with medical conditions which result in sore or aching muscles and joints. Visit their website for more information.