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 programs that emphasize your core strength, balance, and flexibility to prevent falls and other disabling injuries. This post was originally published on 9/20/17 and updated on 1/16/20.
Walking isn’t enough
My favorite exercise is walking because it’s excellent for cardio and heart health. The best part of my day is in the early morning. I walk my small dogs and then take off for an hour of power walking.
I love my neighborhood because everything I need is within walking distance. I barely ever use my car, which is quite an accomplishment in Los Angeles. But I know that walking alone isn’t enough to stay in shape. That’s why I take advantage of online exercise programs.
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. 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 that are appropriate and safe for active Baby Boomers. 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.
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 programs with some dealing with Parkinson’s, arthritis, osteoporosis, Alzheimer’s disease, and dementia.
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.
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 exercises for shoulder pain here.
6. Be Healthy Enough
Amy Van Liew has a fabulous website called Be Healthy Enough where she teaches fitness for women over 50. She has a variety of packages that include online 5 minutes per day training, personal training, corrective exercise and pain elimination. You’ll find great tips for healthy living, recipes, and product recommendations. Check out her YouTube channel here. If you happen to be in the San Diego area, she teaches in-person classes. Try out her FREE 5 Minute Workout Series.
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 ya 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.
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 offer 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. Annora Brennan
Annora was my trainer when I was taking classes at Defy Aging in Woodland Hills before I moved farther away to Burbank. Even though she’s only in her late twenties, she has been extensively trained in teaching exercise for people over 40. I can personally guarantee that she’s amazing. She offers 5 free exercise sessions on her website that don’t require any equipment. She is a graduate student USC Leonard Davis School of Gerontology and her certifications include FAI Functional Aging Specialist, ISSA Certified Fitness Trainer, and Specialist in Fitness Nutrition, NASM Corrective Exercise Specialist, AFAA Group Ex, CPR & AED. Visit Annora Brennan’s website here
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.” She has a DVD you can order called Rebalance and Reboot Your Body. It makes total sense to me.
13. Body Groove
I bought a Body Groove Delicious Dance CD and am loving it. It’s very free form and fun. 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 our 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 our 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.
Other online exercise resources
- Look amazing while you exercise in Athleta 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.
Feel motivated to get in shape? I know I am. What are your favorite online exercise programs? Please leave a comment below.