Four easy exercises that can help you reduce waist fat after age 50

Reducing belly fat after age 50 can seem like a daunting task, especially when your metabolism slows and hormone levels change. However, several medical studies and health experts agree that maintaining an exercise routine tailored to this stage of life can make a significant difference.

According to the Mayo Clinic, visceral fat—which accumulates in the abdomen and surrounds internal organs—"is more dangerous than subcutaneous fat because it's linked to a higher risk of cardiovascular disease, type 2 diabetes, and certain types of cancer." Fortunately, you don't need strenuous routines to combat it: the key is consistency and choosing exercises appropriate for your age.

We bring you four simple exercises that can help you reduce waist fat after age 50:

The Cleveland Clinic emphasizes that regular brisk walking is one of the most effective exercises for reducing abdominal fat. "Walking 30 minutes a day can help reduce abdominal fat and improve insulin sensitivity," the institution states in a guide on cardiovascular health for older adults.

Plus, walking protects your joints, improves your mood, and is low-impact, making it a safe option for people over 50.

Lifting light weights or doing bodyweight exercises, such as squats or adapted push-ups, helps combat age-related muscle loss, which in turn improves metabolism.

According to MedlinePlus, "Strength training helps reduce body fat, including abdominal fat, by increasing muscle mass and, therefore, the number of calories your body burns at rest."

You don't need to lift heavy weights: two or three 20- to 30-minute sessions a week, focusing on the major muscle groups, are sufficient.

Strengthening your core is not only helpful for reducing localized fat, but also for improving posture and preventing falls. Exercises like the plank—even the knee-deep plank—help activate your core without impacting your joints.

“Core stability is essential for preventing injuries and facilitating other functional movements,” explains the Mayo Clinic, which recommends including this type of exercise two or three times a week.

For those in good physical condition looking for a greater challenge without going to extremes, LIIT (Low-Intensity Interval Training) can be an alternative to high-intensity interval training (HIIT). It involves alternating short periods of moderate effort with rest or light activity.

The Cleveland Clinic notes that “interval training, even at moderate intensity, has been shown to be effective in reducing abdominal fat and improving metabolic health, especially in older adults.”

Walking up hills, climbing stairs, or riding a stationary bike at varying paces are easy ways to practice LIIT.

Although there's no magic exercise that will eliminate belly fat, experts agree that a combination of regular physical activity, a healthy diet, and adequate sleep is the most effective formula. As the Mayo Clinic concludes, "Consistently maintaining an active lifestyle can help you control your weight and reduce your risk of chronic diseases, even after age 50."

Before starting any exercise routine, it's essential to consult with a doctor, especially if you have preexisting health conditions.

Environment and Health Journalist