Low-impact workouts, such as walking or swimming, are great options for women over 50; they’re safe, accessible, and easy on the joints. But Harvard researchers suggest there’s another exercise that delivers even greater benefits, and it might surprise you.
The exercise in question is burpees. According to Harvard, this full-body movement checks several important boxes. It’s intense but efficient, requires no equipment, and helps build strength, endurance, and coordination. Here, we’ll explore why burpees stand out, especially in this age group, and how to do them correctly and safely.
Burpees: the top exercise for ladies over 50
Burpees aren’t a favorite for most people, but that’s exactly why they work. They’re challenging and push your body to engage multiple muscle groups at once. Harvard points out that burpees build strength using only your body weight. They improve cardiovascular fitness, burn calories quickly, and help prevent muscle loss, which can be a common concern after menopause.
Women over 50 often deal with slower metabolism, muscle loss, and a higher risk of osteoporosis, and burpees address all of that. Because they involve both impact and weight-bearing movement, they support bone density. And since the motion is dynamic, they also improve balance, helping lower the chance of falls.
Another reason Harvard highlights burpees is because they support consistency. You can do them at home, in short sessions, and with no equipment. That means fewer barriers to sticking with a routine. While the movement is high intensity, you can scale it to match your ability and build up over time.
How to do burpees correctly and safely
Burpees are demanding, but when done properly, they’re safe and scalable. Keep in mind that form matters more than speed. Start slowly, focus on each movement, and only increase intensity when you feel comfortable. Here’s how to do a basic burpee:
- Start by standing with your feet hip-width apart and your arms at your sides.
- Lower into a squat by bending your knees and pushing your hips back.
- Place your hands on the floor in front of you.
- Jump or step your feet back to a plank position. Keep your core tight and back straight.
- Lower your chest toward the floor, either with a full push-up or just dropping your body gently if needed.
- Press up, jump, or step your feet back toward your hands.
- Return to standing and finish with a small jump, lifting your arms overhead.
If you need a lower-impact version, skip the push-up or the final jump. You can also use a bench or sturdy chair to reduce strain on your knees or wrists. Remember that what matters most is consistency, not perfection.
We know that burpees may not sound like the most inviting exercise, but they offer a serious return on effort. For women over 50, that means stronger bones, better balance, improved cardiovascular health, and a convenient workout you can do anywhere. As always, check in with a doctor before starting something new, but don’t rule out burpees just because they’re hard. Sometimes, hard is exactly what works.