Skip to main content

3 Ways to Stay Fit After 50

by UPMC Susquehanna


Sleep enough

Insomnia is the most common sleep problem in adults older than 50. Insomnia makes it difficult to fall asleep and stay asleep. Although medicines are not a cure for insomnia, talk with your doctor about over-the-counter sleep aids or prescriptions that can help you develop a healthy sleep routine. Older adults should get seven to nine hours a night. If sleep is a problem for you, try to follow a regular sleep schedule and avoid napping in the late afternoon or evening.


Physical activity can lower your risk for heart disease, stroke, and diabetes, and improve your brain’s health. Balance exercises are particularly important. They help you prevent falls and injuries and live on your own longer. Experts recommend doing moderate aerobic activity for two hours and 30 minutes each week and balance activities three or more days a week. For balance, practice standing on one foot at a time or stand up from a sitting position without using your hands.

Eat well

Nutritious eating can also help you maintain a healthy weight and reduce your risk for chronic diseases, such as heart disease and cancer. If you develop dental problems, try eating softer foods, such as soups, canned tuna, or cooked vegetables.