Keeping fit in your 50s and beyond

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Updated 15 October 2024

by Co-op team

Person stretching their leg with an exercise band

When it comes to staying fit, age is just a number for the likes of Fauja Singh and Julia ‘Hurricane’ Hawkins. Singh retired from marathon running at the age of 101, while 105-year-old Hawkins is still breaking world records with her sprinting.

Even if you’re only half their age, there’s plenty you can do to improve your fitness without having to break any records.

Government guidelines recommend at least 150 minutes of moderate-intensity activity a week, such as brisk walking, swimming or cycling, or 75 minutes of vigorous-intensity activity like running or playing sport.

Benefits of getting fit at 50-plus

There are plenty of reasons why it’s good to clock up those active minutes. It’s great for your physical health, reducing the risk of serious conditions such as heart disease, diabetes and some cancers.

Your bones and joints will also thank you. From the age of 30, we start losing muscle mass and bone density, but some weight-bearing exercises such as dancing, aerobics or resistance work can help to slow and even stop this process. This keeps conditions like osteoporosis at bay and reduces the risk of falls.

Getting fit is great for your mental health too. Undertake any type of aerobic exercise and your brain will release feel-good chemicals like endorphins and serotonin. Plus, as many fitness activities involve other people, you’ll get the benefits of an active social life.

How to get fit in your 50s

Finding an activity you enjoy is key and there are loads to try. Local newspapers, leisure centres and community noticeboards will have details of what’s on in your area. Here are some ideas to inspire you.

Adrenaline junkies

If you fancy something energetic, then running, cycling and triathlons are a good option. Going out for a run or bike ride with friends, joining a club or getting involved with parkrun are great ways to get started.

Parkrun organises free 5k runs every Saturday morning, in more than 750 locations in the UK, plus even more around the world.

Gym bunnies

Joining a gym or leisure centre is a good way to try out activities, with everything from badminton to boot camps on offer. Group fitness classes suit many people, with a regular diary date helping to make exercise a habit.

Bodybuilders

You might also want to try your hand at weightlifting. This is becoming increasingly popular among older people as it builds muscle, making it easier to perform everyday activities.

The benefits could be even greater too, with a 2019 study from the Exercise Medicine Clinic in Brazil finding that older people who lift weights live longer. However, the scientists do warn that lifting extra heavy weights can reverse the trend.

Everyday exercisers

Exercise doesn’t even have to be super energetic to feel the benefits. Going for a brisk walk or taking part in activities such as dancing and walking football will all get the heart pumping and give you that post-exercise glow.

You might even want to add in some more relaxing activities such as Pilates, yoga or tai chi. These are good for your mental wellbeing but also increase strength and mobility.

Starting your programme

Before you start a new exercise programme, it’s sensible to speak to your GP. They’ll be able to tell you which activities are suitable and may even recommend some you hadn’t considered.

If you have a medical condition like diabetes or high blood pressure, they might prescribe an exercise referral scheme. These are subsidised programmes where an instructor works with you to improve your fitness.

Whatever you do and however you do it, you’re never too old to start enjoying the health benefits of getting fit.

As well as getting a regular fitness routine, you might also want to consider taking out life insurance. An over-50s life insurance policy is a simple way to leave your loved ones a lump sum.

To find out more or get a quote, visit our life insurance page.

Exclusive offers for Co-op Members

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£140 welcome gift

Life insurance

Members get a welcome gift worth £140 when they take out a new life insurance policy. Members also get 5% off the cost of their life cover for the duration of the policy.

You will receive your gift after 6 months of regular payments. Offer ends 30 November. Terms and conditions apply.

Get a life insurance quote
A grandmother sat with her family on the sofa.
£140 welcome gift

Over 50 life insurance

Members get a welcome gift worth £140 when they take out a new over 50 life insurance policy. Members also get an extra 1% added to their over 50 payout.

You will receive your gift after 6 months of regular payments. Offer ends 30 November. Terms and conditions apply.

Get an over 50 life insurance quote
Welcome gift terms and conditions

The offer

If you are a new life or over 50 life insurance customer through Co-op, you will get a welcome gift. 

Your policy needs to run for at least 6 months, and your payments must be up to date. 

This offer is for new customers only. 

You cannot get this offer if you already have a life or over 50 life insurance policy of the same type, or if you cancelled one in the last 18 months.

What you’ll get

  • £100 welcome gift for all new customers, or 
  • £140 welcome gift for matched Co-op Members who buy during our exclusive member offer events. This replaces the £100 gift.

Exclusive member offer events dates:

  • 1 October to 30 November 2025 
  • 31 December 2025 to 28 February 2026
  • 1 September 2026 to 30 November 2026

Your welcome gift options

If you buy over 50 life insurance through Co-op, you can pick one of these:

  • Amazon.co.uk Gift Card (restrictions apply, see amazon.co.uk/gc-legal)
  • Argos eGift Card
  • Cheque

If you buy life insurance through Co-op, you can pick one of these:

  • Amazon.co.uk Gift Card (restrictions apply, see amazon.co.uk/gc-legal)
  • Love2shop eGift Card
  • Cheque 

Promoter

The promoter is Co-op Insurance, a trading name of Co-op Insurance services Limited; registered in England and Wales with registration number 4390. Registered office: 1 Angel Square, Manchester, M60 0AG. Co-op Insurance Services Limited is authorised and regulated by the Financial Conduct Authority under register number 779364 

This promotion is provided and managed on the Promoter’s behalf by The Marketing Lounge Partnership Limited ('MLP'), (Company number 06467245) of The Cow Shed, Walnut Tree Farm, Lower Stretton, Cheshire, United Kingdom, WA4 4PG 

Member data matching criteria

To establish you as a Co-op Member, the information on the purchase date of your new life insurance policy direct with Co-op, must match the information on your Co-op membership account. It is your responsibility to ensure that these records match and are up to date. We accept no responsibility or liability for the non-application of the offer where inaccurate or incorrect information is provided. The matching process uses the following data: 

  • your date of birth, and
  • your surname and
  • your first initial of your first name 

You can become a Co-op Member before or on the same day that you buy your new policy.  A £1 membership joining fee and Membership terms and conditions apply.

Notification and application of the offer

  • There is no requirement to enter a promotional code when purchasing a life insurance policy. 
  • Only one welcome gift per eligible policy bought, which will be subject to their own terms and conditions. You will be given access to their website with all the relevant details once you become eligible and are offered the option to choose your gift. 
  • Eligible policies bought in conjunction with other Co-op Insurance member discounts or exclusive offers will still be eligible for this Offer. 

How to redeem

  • If you're eligible, you'll receive a 'How to claim' email within 15 days after your policy has been active for 6 months. It will include details about the offer, how to choose and claim it, and the terms and conditions. We will send it by email or letter, depending on the information you provided when you took out your policy. 
  • You will have 30 days from the date you receive the message to choose which offer you would like. If you haven’t made your choice within the first 15 days, we will send a reminder message by email or letter to let you know you have 15 days left. 
  • If you are eligible for the welcome gift, the message will direct you to a website run by MLP, where you can choose your offer. 
  • After you’ve made your choice, if you choose a gift card, you will see a page with your digital gift card and details on how to use it, including expiry information. If you choose the cheque option, it will be sent to you by post. Cheques are usually delivered within 15 working days. Sometimes due to postal delays this can take longer.

Additional terms

  • The Offer has no cash value and cannot be exchanged for cash, or an alternative choice. 
  • The terms and conditions of this Offer do not alter or vary the terms and conditions of any eligible policy bought. 
  • Any applications for an eligible policy are subject to normal terms and conditions including underwriting criteria. 
  • Fraud and abuse relating to the Offer may result in the forfeiture of the welcome gift and termination of your insurance policy. 
  • The sourcing and delivery of the offer will be fulfilled by The Marketing Lounge Partnership Limited (MLP) of The Cow Shed, Walnut Tree Farm, Lower Stretton, Cheshire WA4 4PG on behalf of Co-op Insurance. MLP are, as defined in the General Data Protection Regulation ((EU) 2016/679), the Data Processor and Co-op Insurance will be required to pass some of your personal information to The Marketing Lounge Partnership to fulfil the Offer. By accepting the Offer, you agree to give consent for this information to be shared. 

You must notify us if there are any issues with receiving your offer within 12 months of your policy start date. Where you fail to contact us within this time, we may in our absolute discretion refuse to fulfil the offer without liability to you.

Exclusions

  • This Offer is for new life or over 50 life insurance customers bought through Co-op only. 
  • Policies bought via price comparison websites or cashback sites are not eligible for this offer. 
  • Temporary Co-op Membership cardholders are excluded from the £140 offer 
  • If your policy is cancelled within 6 months of the policy start date, for any reason, you will not be eligible to receive the Offer. 
  • The underwriter reserves the right to decline any application for any insurance policy at its absolute discretion and is not obliged to disclose any reason for rejection. 

Cancellation or withdrawal

Co-op Insurance reserves the right to withdraw, modify or end this Offer, without notice, in whole or in part in the event that it is necessary to do so, or if the uptake of the Offer exceeds expectations. 

Changes to these terms and conditions

  • We reserve the right to amend these terms and conditions at any time. Revised terms and conditions will be available at coop.co.uk/life-offer. It is your responsibility to keep up to date with any such changes. 
  • If any paragraph in these terms and conditions is found by any court or administrative body of competent jurisdiction to be invalid or unenforceable, such invalidity or unenforceability shall not affect the other paragraphs of these terms and conditions, which shall remain in full force and effect. 

Relevant law

  • These terms and conditions shall be governed by and construed in accordance with the laws of England and Wales. 
  • The Courts of England and Wales shall have exclusive jurisdiction in connection with these terms and conditions.