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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 7th, 2023

For business executives, being fit over 50 isn’t just about looking good; it is an essential part of the job.

According to the Center for Creative Leadership, senior executives who are visibly out of shape are perceived as being less effective in both performance and interpersonal relationships. A few extra pounds around the midsection are equated with poor leadership ability and reduced stamina in the workplace.

Take charge of your health, and commit to being fit over 50. Learn how successful executives over 50 stay at the top of their game.

Executive Summary:

fit over 50

1. Get With the Group

A great way to structure your workout schedule to include strength training and cardiovascular exercise would be to join a group fitness class. Group classes provide the camaraderie of others in your age group with the added bonus of motivation, accountability, and fun.

Don’t forget to integrate yoga, Pilates or another format of flexibility and balance training into your schedule. Try a desk exercise bike or an elliptical under desk machine.  Not only do these activities keep your muscles long, lean and limber, but they also empower the rest of your workouts.

Additionally, relaxing forms of exercises that are made of fluid, low-impact movements are great for the joints. They promote the production of the so-called “happy hormones” serotonin and dopamine, which combat the effects of cortisol caused by your high-stress lifestyle.

Find a senior league to help you work up a sweat. Consider slower-paced games, such as golf, water aerobics, or badminton. The goal is fitness and fun.

– Working out with others provides both motivation and accountability.

– A class with members in your age range will offer age-appropriate exercises with supervised modifications.

– Group classes take all of the guesswork out of your workout; show up, sweat and enjoy the music.

2. Enlist the Help of a Personal Trainer

If you prefer sweating alone, hire a personal trainer to help you design an appropriate fitness plan. This will ensure that you avoid injury and achieve maximum results. You don’t have to worry if your technique is off or if you are overtraining or undertraining certain muscle groups.

Additionally, financial investment keeps you accountable. No one likes to lose money; it’s a built-in guarantee that you will show up for your sessions. A personal trainer can offer nutrition coaching and assistance in creating healthy eating habits to support your goal of being fit over 50.

You can also invest in a book to get fit.

Take a look at our must-read books to take your fitness to the new level.

3. Fuel Your Day the Right Way

A healthy diet gives you the energy you need to tackle your day with vigor and be productive at the workplace. There’s nothing worse than nodding off during the most important meeting of your day because your blood sugar is dropping, and your energy levels have plummeted. Keep a stash of healthy snacks readily available in your desk to avoid a drop in your blood sugar midday.

Give your food choices as much attention as you give your job.

Focus on well-sourced protein and a rich variety of colorful produce. Stay away from processed and refined foods that lead to inflammation, which is the underlying cause of many chronic concerns in your 50s. Fill up on fiber from vegetables, fruits, sprouted grains, beans, seeds, and nuts.

Take your own food to work whenever possible to resist the lure of the vending machines. Here you have some great recipes ideas for busy working days.

4. A Little Friendly Competition

As an executive, you know that a little push might be all you need to get going in the right direction. Recruit your coworkers to form a team or individually sign up for a race.

Don’t limit yourself to running. Consider swimming, biking, rowing, or even forming a relay team for a triathlon.

5. Make Time to Relax and Unwind

Surprisingly, working in a high-pressure job with your brain fully engaged is actually better for your mental and physical health than you might imagine. However, this holds true only if you are managing your stress levels properly.

Spend time with people who uplift and encourage you rather than negative folks who bring you down. Consider joining a sports club to cultivate new friendships and challenges your current level of fitness.

If you’re not sure what you’d enjoy, check out your community center for a sampling of classes directed at your age group and fitness level.

Leave a comment to inspire other readers to step up, take charge and be fit over 50.


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