Best Online Exercise Programs for Women Over 50

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For some of us, going to the gym to work off our middle age flab isn’t always convenient and can be expensive. That’s where online exercise programs come in. You can do them whenever you have the time whether it’s during the day or at night. But not any program will do, especially when you’re a woman over 50.  

The last thing you want to do is hurt yourself because it takes longer to heal now that you’re older.  It’s important to find an exercise routine that emphasizes core strength, balance, and flexibility to prevent falls and other disabling injuries.

This post was originally published on 9/20/2017 and updated on 1/22/2021.

Walking isn’t enough

My favorite exercise is walking because it’s excellent for cardio and heart health. It also gets me out into nature and my dog loves it too.

But I know that walking alone isn’t enough to stay in shape over 50. That’s why I enjoy taking advantage of online exercise programs that are designed for older women.

Local programs that are appropriate for Baby Boomers aren’t always easy to find. Most are geared for young people like Cross Fit, which is insane. You can join a Silver Sneakers program, which is sometimes included in Medicare Advantage Programs, but that may be too tame for you.

Baby Boomers are staying active and even running marathons so it’s important to find something that’s right for you and your individual body. That’s why I put together a list of online exercise programs you can do in the comfort of your home.

The best online exercise programs for women over 50

These are programs online that are appropriate and safe for active Baby Boomer women. If you want to get rid of middle-age spread, flabby arms, and all the bulges you see when you look in the mirror (especially in stores with scary lighting)  what do you have to lose?

1. Debra Atkinson

A while back, on my 2 Boomer Broads podcast, we interviewed Debra Atkinson. She’s the founder of the website Flipping 50.  Debra’s been featured on numerous media outlets like  The Huffington Post, Prevention, Living Better 50, to name a few. She also has an online TV channel called Flipping 50 TV where you can find her workout videos.

Her main focus is strength training and she shows you how to do it in a way that’s safe and effective. She likes to work with a combination of light to heavy weights because each type has its own set of benefits. Do you have an issue with belly fat? Debra’s a fabulous resource to get rid of it forever.

2. Tami Peavy

Another interview we did on our podcast was with Tami Peavy who has a website called PracticalTherapy4u.com. Tami is a well-known physical therapist who has been featured on NBC and The Today Show. Her focus is on posture decline and believes it’s important to strengthen your “muscle of balance.” (otherwise known as your butt) Her exercises are designed to help prevent falls, which can be devastating when you’re over 50.

You will also find tips and exercises for sciatica, injuries, neck pain, plantar fasciitis, and carpal tunnel.

Her DVD’s are available for purchase online here.

3. Lori Michiel Fitness Inc

Lori Michiel has a series of online exercises for seniors to help you stretch, improve your range of motion, strengthen your muscles, and reduce pain. She’s a Brooklyn born Baby Boomer who lives in Los Angeles and works with seniors. She designs individual and group exercise routines for those dealing with Parkinson’s, arthritis, osteoporosis, Alzheimer’s disease, and dementia.

Visit Lori’s website here

Subscribe to her YouTube Channel here.

4. Gentle Yoga for Seniors DVD and Online Videos

Margaret Manning, founder of the website Sixty and Me offers Yoga videos that are geared to women over 60. Yoga instructor Cat Kabira guides you through sessions that only require equipment you can find around your house. Her sessions include Yoga Flows, Gentle Yoga, and Chair Yoga. They are broken up into days to target various parts of your body. Start with the flow to center and relax and then choose a session of either gentle yoga poses or chair yoga.

Find out more about Sixty and Me’s Gentle Yoga Series here

5. Ann Merle – Get rid of stress

Another program you may want to check out will help you exercise the stress out of your life. Please visit AnnMerle’s site here for fabulous “feel better” exercises. You can also view a post she wrote on my site that has some quick and easy exercises for shoulder pain here.

6. Be Healthy Enough

Amy Van Liew has a fabulous website called Be Healthy Enough where she helps women over 50 get moving even as the aches and pains of age start to creep in.  She has a variety of exercise options to choose from including an extensive online platform with over 130 workout videos for us over 50. 

Sign up for her next challenge or get started today with her FREE Fit Over 50 – Beginner 4 Week Program.  It’s an easy to follow program with daily beginner workouts for a whole month; Strength Training, Core Work, Stretching, Low Impact Warm-Up. All laid out in a 4-week plan. 

7. Beachbody

Beachbody sounds like it’s for hard-bodies but don’t let the name fool you because they have a workout for everyone.  On their website, you’ll find 700+ workouts and also Fitness Plus Nutrition Plans. I tried their PiYo workout when I went to the Miraval Resort in Tuscon and it was so much fun! In addition to aerobics, they offer yoga, dance, and low impact. If a quick workout is what you’re looking for they have some that are less than 30 minutes.  It’s also your go-to place for fitness equipment as well.

Find the perfect workout for you on Beachbody today here.

8. Tai Chi

One of the most important types of exercises we can do after the age of 50 is Tai Chi because it focuses on balance and mobility. It’s meditative and practiced regularly by Asian cultures. Discover Tai Chi For Balance and Mobility Scott Cole Wellness Series available on Amazon is gentle and easy to follow. It will teach you how to control your breath and includes stretching and chair exercises. Scott Cole has been featured in over 500 publications and on TV in shows like Regis and Kelly, CNN Headline News, The View, The Doctors, Food Network, and more.

9. Ballet Based Movement

Susan Jacobson and her mother have put together a website for women over 50 that offers simple online ballet-based movement exercises via video that can be done at home. It doesn’t matter what your fitness level is or experience with ballet. She guides her 74-year old mother in a series of videos which has helped her improve her fitness both physically and mentally. I love this! Visit their website here.

10. The Nourished Body

This site is an online platform for those looking for a more intelligent workout with a Pilates and Integrated Movement foundation. From pelvic floor health, chronic pain management to injury recovery and prevention, Melanie McGray, the creator of NBO, will guide you with expert experience into feeling more like yourself with safe and effective exercises. Better function, fluidity, and form.

Each session is geared toward the client’s specific needs and incorporates Melanie’s extensive movement and rehabilitation training background. The beauty of The Nourished Body Online is that all sessions, privates and classes, are LIVE. She is with you every step of the way. It’s having your personal trainer right in the comfort of your own home. Visit their site here.

11. Fabulous 50s

While browsing YouTube looking for exercises I could do with my two 60-something roommates, I stumbled onto Fabulous 50s with Schellea Fowler. I can attest that she is truly Fabulous.

She has an incredible fitness, lifestyle brand that everyone over 50 can enjoy. We have been doing her 30 minute walking workouts in which she incorporates strength training, balance, fat burning and more. Walk for 30 seconds then do an exercise for 30 seconds and repeat for 30 minutes. The time goes fast and she has a soothing and easy to listen to voice.

Here is an example of one of the 30-minute workouts with her we’ve been doing.

I tend to love to dance but my roommates don’t care to as much. They are loving Schellea because they get an overall body workout without trying to figure out complicated dance moves. I always feel great and energized afterward as well.

12. Rebalance and Reboot Your Body

In an article on Today, Miranda Esmonde White, a former ballerina, prescribes “a full-body routine that uses all of a person’s 650 muscles and 360 joints (for women over 40) in one low-impact workout. She demonstrates the moves, which she calls the  Essentrics technique, in her “Classical Stretch” series on PBS.” Order her DVD called Rebalance and Reboot Your Body. It makes total sense to me.

13. Body Groove

I bought a Body Groove Delicious Dance CD and, as far as I’m concerned it’s the most fun workout video I’ve ever tried, That’s because it’s free form, fun, and it doesn’t matter how old you are. Misty Tripoli leads the class and there are no rules. You do it the way you want to and at your own pace. Get your groove on with this wonderful set of dance workouts. Plus, it includes stretch and flex and mind and body. I definitely want more of this!

14. TheOptimal.me – Functional Movement

TheOptimal.me is an extensive online collection of Integrated Movement Routines that help you move more freely with less pain. It was founded by Liz Grantham who is 53 and feeling great today, but six years ago she was not.

She had no energy, pains in her body, and a need to pop ibuprofen every afternoon. Her life as a single mom and business owner left her stressed and sedentary. So, she set out to find holistic ways to feel better. She was told if she didn’t make regular exercise a priority things would only get worse as she aged.  Liz hated the gym and couldn’t find any exercise that she could stick with.

Her journey to wellness led her to functional movement and Integrated Movement Routines (IMRs) with functional movement expert, Jannie Claassen.  Bringing on board chronic pain management physiotherapist, Simone Levy, Liz brought Jannie’s routines online and created TheOptimal.me so that others could benefit from IMRs.

Consider IMRs your anti-aging superpower. Each low-impact class focuses on reducing pain, improving strength, stability and flexibility in your whole body.  The best part is all it takes is just 15 minutes a day!

IMRs are designed to mimic the way you move in daily life, stretching, strengthening and increasing your range of motion.  Doing the routines daily will ensure you develop smooth, controlled, coordinated movement. Go through your day doing what needs to be done at home, and when we are able to leave our homes… at work or in sports with more energy and less pain or fear of injury.  Read more about functional fitness here.

Like the sound of Physical Freedom?

Start with their 21 Day guided course, First Steps to Physical Freedom.  Click on Free Trial (no card required) and select the Survive and Thrive Plan to take advantage of their 30 Day Free Trial Offer which gives you access to the course and so much more! 

Go to www.theoptimal.me

15. Healthwise Exercise TV

Healthwise Exercise TV is a channel for fitness over 50 that gives you access to a variety of exercise modalities. It costs $19.99 per month to join but has programs for functional fitness, circuit training, walking, strength training, yoga as well as for specific conditions like osteoporosis, stress, sleep disorder, painful joints, COPD, and more.

The series has been touted on PBS TV. You can also order programs on DVDs.

Check out their website here.

16. YouTube

Sometimes I just like to browse through YouTube to find exercise videos that are fun to do. If you go to search and look for “exercises for women over 50” you will find a bunch. I sometimes add the phrase “dance” because I love dance movements. It’s kind of a crapshoot, though. Some are good and some are a little goofy but it’s a good way to add variety. It all depends on what you like.

Other fitness resources

• Auro Fitness lets you work out using your phone anytime, anywhere. It’s an app and fitness routines are taught by professional trainers. Sign up for a 14-day free trial to check it out and use the code auro10 for 10% off.
• Look amazing while you exercise in Athleta’s workout clothing. They have something for any way you exercise from hiking to yoga.
• Track your steps – Don’t forget to wear your fitness tracker to count your steps!
• Monitor your vital signs – Check out these fabulous medical wearables here.
• SPRI.com is the leading innovator and manufacturer of industry-leading of at-home exercise equipment. You can find dumbbells, resistance bands, balls, foam rollers, and other home fitness essentials.

Feel motivated to get in shape?  I know I am. What are your favorite online exercise programs? Please leave a comment below.

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