5 daily exercises that will burn more belly fat than a gym workout after 50

Add these 5 expert-approved moves to your workout routine to get rid of that pesky belly fat.

If you ask most personal trainers and coaches what most of their clients complain about after age 50, the answer will probably be belly fat. At this age, you may find that unwanted fat builds up quickly in your abdomen due to several reasons, including slowed metabolism, sarcopenia (muscle loss that begins after age 30), poor sleep patterns, and decreased physical activity. And that’s not even the worst part of the problem. Belly fat is easy to put on, but much harder to get rid of.

To help you, we spoke to Dr. Sadia Saida physician who works with Wellzo and has experience in preventive health, metabolic health, and lifestyle-related diseases, and regularly shares his expertise in fitness, healthy aging, and nutrition.

“After the age of 50, the effects of aging on your body make it harder to burn belly fat,” explains Dr. Saeed. “Age affects the hormones that help you maintain weight, your ability to build and maintain muscle, the rate at which you metabolize food, and how well or poorly your body uses insulin. Fat accumulation in the midsection is the result of many factors. Stress Lack of quality sleep affects the levels of cortisol (a hormone) in your system. Cortisol helps store fat in your belly. Even if you’re in good shape, you’ll start to see a lot of differences as your body ages.”

Try these five daily exercises that will help you burn more belly fat than a gym workout after 50, and you’ll start seeing results in no time.

brisk walk

Lace up your shoes, head outside and enjoy a brisk walk. This low-impact aerobic exercise is incredibly effective for shedding pesky belly fat.

“[Brisk walking] “This is likely the safest and most durable exercise option for many adults over the age of 50. Brisk walking improves heart health by lowering blood pressure, improving circulation, and supporting the burning of calories. As a result, you not only lose weight, but also lose some of your body’s visceral (abdominal) fat,” explains Dr. Saeed.

bodyweight squat

“The muscles involved in a squat (legs and hips/core) are all large muscle groups, and when used to perform a squat, they increase your metabolic rate for calorie burning,” says Dr. Saeed. “This is especially beneficial because we lose muscle mass as we age. Muscle is critical to maintaining a good metabolism and managing fat intake.”

1. Stand tall on the floor with your feet shoulder-width apart.
2. Stretch your arms out in front of you or place your hands on your hips.
3. Get into a squat position by bending your knees and hips.
4. Lower down until your thighs are parallel to the floor.
5. Push through your heels to stand up.

board

“The plank is a low-impact exercise that works your core muscles,” notes Dr. Saeed. “A strong core will help you stand up straight, be more stable, and have better overall balance. Stronger core muscles will also provide more support for your abdominals.”

1. Place your hands under your shoulders.
2. Push in the pads of your fingers and hug the inside of your arms toward your armpits.
3. Walk with your feet hip-width apart.
4. Engage your abdominal muscles, squeeze your butt, and pull your quadriceps upwards.
5. Hold the position for a given time.

climb the stairs

Even something as simple as walking up the stairs can increase your calorie burn while melting away stubborn fat. Try to climb more stairs during the day. In other words, if possible, use the stairs instead of the elevator or escalator.

““Using the stairs regularly is a good way to increase your heart rate while improving lower body strength. Stairs are one of the most efficient ways to burn calories and increase your heart rate,” says Dr. Saeed. It’s also a great opportunity to incorporate physical activity into your busy life. Even short stair climbs throughout the day can prove especially beneficial for people who have trouble finding time for traditional workouts. ”

resistance band exercise

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Pick up your band and get to work. Resistance band exercises like standing band crunches, side plank band rows, and band mountain climbers are beneficial additions to your ab day routine.

“Resistance band workouts are ideal for adults over 50 because they are low-impact and offer a high level of strength-building benefits,” explains Dr. Saeed. “Increasing strength through resistance is beneficial for maintaining lean muscle mass, which maintains good metabolic health and overall body composition. Resistance bands are a very accessible training option for beginners and can be modified to suit different fitness levels.”

Alexa Meraldo