The Best Easy Exercises to Burn Calories for Women Over 50

Last Updated on April 14, 2024 by Candi Randolph

Midlife has so many positives, doesn’t it? We’re old enough to have lived and learned quite a variety of interesting and helpful insights over the years. We may have waved goodbye to our career with a big smile on our faces.

Our pace of life may have slowed way, way down. Our locale could look a whole lot different than it did before, perhaps with palm trees swaying and warm breezes blowing. We might spend some quality time with the grandkids, then hug them goodbye and toddle on to our quiet home.

The Best Easy Exercises to Burn Calories for Women Over 50

Ahhh…the good life.

But one thing is for certain. As women over 50, the changes in our body lead to belly fat and weight gain. That, my friends, is an unavoidable result of aging. So I’ve been learning about some easy exercises to burn 100 calories.

I like the nice, tidy sound of that. And although burning calories isn’t the end-all to staying fit, anything we can do as women over 50 to keep active, even inside our homes, is a plus.

I’ve learned enough about midlife fitness to know that doing nothing, or very little, to stay healthy is a recipe for weight gain, health issues, and possibly even a shortened life. As our metabolism slows we need to find ways to keep it moving, and some simple, even sneaky ways to burn up some extra calories throughout the day can only benefit us.

Be sure to grab the free printable to keep these easy exercises (some are quite surprising ways to burn calories) handy! You’ll find access to it below.

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Best Easy Exercises to Burn Calories

Some surprising things that burn 100 calories

For me, finding new and creative ways to stay active, perhaps gain some aerobic exercise, and be able to do this at home, is a winning combination. I’m still adjusting to a climate that doesn’t allow me to step out the door 365 days per year without anything more than a light jacket.

I also know that I have to switch things up with exercise, because I can get very comfortable doing the same aerobic, strength, and functional fitness exercises, and my body will respond better to variety.

Please take note that I am not a fitness or health professional, and I am providing the following for informational purposes only. Consult with your physician before starting any new exercise program, particularly if you have ongoing health issues.

Let’s look at some of the simple things we can do to burn up about 100 calories. We may not even consider them as exercise, but they do the job for burning up some calories. The exact amount of calories burned will depend on your overall weight, age, and other factors. But I think you’ll get the idea!

And remember, it’s not so much the fact that we’re looking for that magic number of 100 calories. It’s really more about keeping our midlife bodies moving, staying active, strong, and fit.

1 | Walk while talking on the phone

How easy is this, girls? We probably all spend some time chatting on the phone, so instead of lounging around, get up and walk about a little bit. Just 4, 10-minute chat sessions a day can burn up around 100 calories. Let’s explore this a little more.

Say goodbye to the “couch potato” phone call and hello to the “walk and talk”! Ever noticed how some people just can’t seem to sit still when they’re on the phone? Well, there’s actually some science behind that.

Our ancestors were walkers, and that ability turned us into efficient communicators and social beings. Walking while talking on the phone taps into that primal instinct, allowing us to signal over long distances just like our forebears did (Medium). So, not only is the “walk and talk” a way to burn calories, it’s also a nod to our evolutionary roots!

And it’s not just about burning calories. Light physical exercises, like walking while talking, have been linked to lower stress levels, improved mood, and even a lower body mass index (Indian Express). Walking while chatting on the phone can also open up the conversation. We’re often more relaxed and open to tangents, making the conversation more enjoyable and engaging (New York Times).

You may be thinking: “But isn’t using my cell phone while walking bad for me?” Yes, some studies suggest that using your cell phone while walking can reduce the health benefits of walking, especially if it slows down your pace (Patch). But the keyword here is “using.” As long as you’re not engrossed in your screen and maintaining a brisk pace, you should be able to enjoy the benefits of the “walk and talk.”

So ladies, next time your phone rings, don’t just sit there. Get up, get moving, and turn that chat into an opportunity to burn some calories and boost your mood. Who knew something as simple as a phone call could be so beneficial?

2 | Dance

About 30 minutes of casual dancing will work off about 100 calories. You don’t have to go out to a restaurant, club, bar, or take dance lessons, either.

Dance at home, around the living room, the kitchen, wherever you have space. Just have some fun and enjoy it.

Who knew that busting a move could be such a fantastic way to burn calories? And the best part is, you can do it all from the comfort of your own home. No need for fancy dance studios or expensive lessons. Your living room is your stage, your kitchen is your runway, and you are the star!

Dancing is not just about burning calories, it’s a total body workout that engages every muscle group. It doesn’t matter if you’re doing the cha-cha, the twist, or just freestyling to your favorite tunes. According to Woman’s World, all that twisting, turning, and hip shaking is great for your core (Woman’s World). Plus, it’s a low-impact exercise, making it perfect for those of us with joint concerns.

If you want something a bit more structured, try Body Groove. I love these dance workouts, and most of them are no more than 30 minutes. Check them out!

Pin Me, I’m a great reminder!

How to burn up to 100 calories doing everyday activities

3 | Clean the house

While we probably don’t clean every day, every 30 minutes spent on this activity will use about 100 calories. I don’t mind cleaning, and knowing that it’s part of my overall workout goal for the day motivates me that much more. So haul out the vacuum cleaner and multi-task. πŸ™‚

Think about it: you’re on your feet, moving around, scrubbing, sweeping, and bending. All these movements can help burn those pesky calories. According to Healthline, a 150-pound person can burn around 170 calories per hour while cleaning (Healthline). And let’s be honest, who only cleans for an hour?

Ultimately, cleaning the house is not just about making your home sparkle, it’s also an easy and productive way to stay fit.

So, next time you’re dreading that pile of laundry or dusty bookshelf, remember: every scrub, sweep, and bend is helping you towards your fitness goals. Cleaning your house is not just a chore, it’s a calorie-burning, body-moving, dance-party waiting to happen. So, pull on those rubber gloves, grab your mop, and let’s get cleaning!

4 | Shop and try on clothes

And you thought a try-on session at your favorite clothing store was just plain fun. Nope. You can burn up about 100 calories in 30 minutes of shopping and trying on clothes.

Who would’ve thought that those beloved retail therapy sessions could also double as a workout? That’s right, not only does shopping bring us joy and a fresh wardrobe, but it can also help us burn calories.

Think about it: the endless aisles we walk down, the heavy shopping bags we carry, the clothes we pull on and off in the dressing room. It’s all exercise! According to research from Forbes, a woman can burn up to 200 calories during an hour-long shopping trip (Forbes). And let’s be honest, who only shops for an hour?

Now, I know what you’re thinking: “But shopping is so much fun! How can it be a workout?” Well, that’s the beauty of it! You’re so engrossed in finding that perfect dress or those killer heels, you forget you’re moving around and burning calories. Plus, the thrill of finding a great deal can give you an adrenaline rush, making you feel more energetic and active.

And let’s not forget about the dressing room. Trying on clothes is like a mini workout session. The squatting, the stretching, the pulling, and tugging – it all adds up! Plus, it’s a great way to check out how fantastic you look with your new, healthier lifestyle.

So, next time you’re planning a shopping trip, remember it’s not just about updating your wardrobe. It’s about staying active, burning calories, and having fun while doing it.

5 | Work standing up

This is something I’ve been doing for a while now, as I can’t just sit in a chair and work for hours at a time.

Standing and working at the computer (or whatever you’re working on) for 40 minutes will burn up about 100 calories. Cool.

It turns out, our chairs might just be the secret calorie culprits in our lives. Who knew that simply making the switch from sitting to standing could help us in our quest to burn calories?

Now, I know what you’re thinking: “Stand and work? You’ve got to be kidding me!” But hear me out. According to Mayo Clinic, if you weigh around 160 pounds, you can burn up to 146 calories an hour by just standing (Mayo Clinic). And if you’re anything like me, who can’t sit still for too long, this could be your game-changer.

Think about it. Standing engages your core, improves your posture, and keeps your body active. It’s like your very own mini workout session. And the best part? You can do it while answering emails, taking calls, or even while reading this blog post!

But don’t just take my word for it. Try it out for yourself. Start small, maybe 20 minutes at a time, and then gradually increase your standing time. Invest in a standing desk if you can, or get creative with high counters or shelves. Just remember to keep your screen at eye level and your wrists straight to avoid any strain.

So friends, it’s time to take a stand (literally!) against those pesky calories. Next time you’re about to settle into your chair for a long work session, consider standing instead. Your body (and your calorie counter) will thank you. Now isn’t that a stand-up idea? πŸ˜‰

6 | Meal preparation

I look at it this way. I want to eat healthy, clean food, and that takes some prep time, even cooking for one.

So the time I spend chopping, slicing, sauteing, and steaming is not only healthy eating, about 40 minutes of said activity burns about 100 calories.

So, it’s time to embrace the kitchen and let’s make meal prep our new best friend! Who said the road to healthy eating had to be a tedious one? Let’s add a pinch of fun and a dash of calorie burn to this culinary journey.

Think about it: the slicing, dicing, stirring, and whisking – it’s like a mini gym session in your kitchen. And the best part? You get a delicious, healthy meal at the end of it.

But wait, there’s more! The benefits of meal prep go beyond just burning calories. It’s also about taking control of what goes into your body. No hidden sugars, no preservatives, just good old-fashioned wholesome food. Plus, it saves you from those last-minute unhealthy takeout decisions when you’re too tired to cook.

And let’s not forget about the sense of accomplishment that comes with cooking your meals. There’s something incredibly satisfying about creating a meal from scratch, isn’t there?

So, next time you’re dreading the thought of meal prep, remember: it’s not just about the food. It’s about staying active, controlling your diet, and having fun while doing it. So, put on that apron, grab that knife, and let’s get chopping! Who knew the path to health could be so delicious?

7 | Surprising ways to burn calories:

Curious about the calories burned in different types of activities? Use this handy calculator from our friends at to learn more!

8 | Stretch and do some easy yoga

Let’s talk about stretching and yoga. Now, I know what you’re thinking: “Yoga? Isn’t that just for ultra-flexible contortionists?” And to that, I say: not at all! Yoga is for everyone. And the best part? It’s a sneaky way to burn calories while also giving your body some much-needed love and attention.

Let’s break it down. Even if you’re not up for a full-blown, sweat-dripping workout, spending just 20 to 30 minutes doing some easy stretches or yoga poses can torch around 100 calories. According to Harvard Medical School, a 30-minute session of Hatha yoga, a gentle form of yoga, can burn about 149 calories for a 155-pound woman (Harvard Health Publishing).

When I’m tired and feel like there’s not enough steam for a regular workout, I try to at least stretch and tone for about 15 minutes. There is a definite benefit to that!

But it’s not just about burning calories. Stretching and yoga are like a soothing balm for your body. They improve flexibility, reduce stress, enhance balance, and promote better sleep. Plus, they give you a moment of calm in your busy day – a chance to breathe and center yourself.

And let’s be honest, there’s something incredibly satisfying about finally touching your toes or nailing that tricky yoga pose, right? It’s like a small victory, a reminder that you’re stronger and more capable than you think.

9 | Climb stairs

Let’s take a moment to appreciate the humble staircase. It might not look like much, but it’s actually a secret calorie-burning machine. Who needs a fancy gym membership when you’ve got a perfectly good set of stairs at home or in your office building?

Here’s the lowdown: just 15 minutes of stair climbing can burn approximately 110 calories. According to Mayo Clinic, a 160-pound person burns about 102 calories climbing stairs for 10 minutes (Mayo Clinic).

But wait, there’s more! Climbing stairs isn’t just a great way to burn calories. It also strengthens your leg muscles, boosts cardiovascular fitness, and improves bone density. And let’s not forget, it’s an easy way to squeeze in some exercise during your busy day.

Now, I know what you’re thinking: “But I don’t have stairs in my home!” Don’t worry, there are plenty of other places to find stairs. Try the local park, a nearby stadium, or even a tall building in your city. Just remember to stay safe and take it slow if you’re new to stair climbing.

So next time you’re faced with the choice between the elevator and the stairs, why not take the road less traveled (or should I say, the stairs less climbed)? Your body (and your calorie counter) will thank you.

10 | Laugh…

Let’s talk about the funniest way to burn calories. No, I’m not pulling your leg – I’m talking about laughter. That’s right, a good old belly laugh can actually help you burn calories!

So how does this work? Well, according to a study conducted at Vanderbilt University, laughter increases your heart rate, which in turn helps you burn calories. In fact, just about 20 minutes of chuckling throughout the day can torch up to 100 calories (Carespot).

But the benefits of laughter go beyond just calorie burning. It also boosts the immune system, calms your muscles, relaxes your mind, reduces physical pain, and even lowers blood sugar (ACHS).

So, next time you’re feeling down or stressed out, why not pop on a comedy show or call up that friend who always knows how to make you laugh? You’ll be doing your body (and your mind) a world of good.

And let’s be honest here, who wouldn’t want to add “laugh more” to their fitness routine? So let’s get those giggles going and burn some calories the fun way! After all, they do say laughter is the best medicine, and now we know it’s great for our waistlines too!

11 | Spend time in the garden

Have you ever thought about the fitness potential hiding in your own backyard? That’s right, I’m talking about gardening. Who knew that tending to your tulips and pruning your petunias could also be a great way to burn calories?

Gardening is actually a surprisingly good workout. You’re bending, stretching, lifting, digging – it’s like a mini boot camp, but with prettier surroundings!

And there’s more! Gardening isn’t just good for your body, it’s also great for your mind. It’s a fantastic stress reliever, it boosts your mood, and it gets you out in the fresh air and sunshine. Plus, there’s something incredibly satisfying about seeing the fruits (or flowers) of your labor blooming in your garden.

So next time you’re thinking about hitting the gym, why not hit the garden instead? Grab those gardening gloves, pull out the pruning shears, and get to work on your garden and your waistline at the same time. It’s multitasking at its finest!

12 | Fidget…

Yes, you read that correctly. Those little movements you make throughout the day when you’re tapping your pen, bobbing your leg, or twirling your hair? They’re actually helping you burn calories!

It’s a phenomenon known as Non-Exercise Activity Thermogenesis (NEAT), and it refers to the energy expended for everything we do that isn’t sleeping, eating, or sports-like exercise. Fidgeting can help you burn up to an extra 100-150 calories per hour .

So how does this work into our daily routine? Well, think about it. Maybe you’re someone who constantly taps her foot during a long meeting. Or perhaps you’re always twirling your hair when you’re deep in thought. Even shifting in your chair while working at your desk counts!

The beauty of fidgeting is that it doesn’t require any extra time out of your day. It’s something you’re already doing without even realizing it. And while it’s not a substitute for regular exercise, it’s still a great way to sneak some extra calorie burning into your day.

So next time someone tells you to stop fidgeting, just smile and tell them you’re working on your fitness. Who knew being a little restless could have such benefits? So ladies, keep those fingers drumming, those toes tapping, and those legs crossing. Every little bit helps in our quest for health and wellness!

Grab your free printable from the Resource Library for these easy ways to burn calories at home:

How I’ve incorporated easy exercise adjustments into my daily workouts

a walking workout inside your home can be very effective for maintaining a healthy lifestyle!

Recently, I decided that I needed to change up my workouts. I can get pretty comfortable with a workout pattern and just go with it…and go with it…and keep it the same until my body is so used to the exercises it doesn’t really respond to them as it should.

Along with the decision to watch my food intake more closely (why? because I was getting lazy about it) and count calories, I looked for easy exercises to burn calories.

Indoor workouts were the priority with the weather getting cooler every day. I’m not a gym person and prefer to workout at home.

So I ramped up my brisk walking and added variation to it:

  • walking in place/around the house for warmup
  • marching in place
  • marching in place with arms swinging
  • holding light weights while marching in place
  • light weight strength training while marching in place
  • gentle jogging
  • walking in place/around the house for cool down

My goal was to lose 2 to 3 pounds of weight that had accumulated over the last 9 months. No, it’s not a lot of weight, but on me, it was noticeable in my clothes, and I didn’t want to buy new clothes.

So I researched how many calories I would need to consume to lose 2 pounds in a month, a reasonable goal.

Once I had that number, I tracked my food and beverage intake every day along with the varied exercise routine detailed above.

You know what? Those simple adjustments to my walking workout, the marching in place, marching with arms swinging, gentle jogging (that’s my own term for a light jog indoors on carpet or rugs, with minimal jarring to my knees) helped me reach my goal.

I’ve lost those pesky two pounds and am working on one or two more. That’s it. I don’t need to lose any more weight than that. And I really enjoy my ‘new’ indoor walking workout.

My goal is at least 4 miles per day, and I split it up into 1 to 1 1/2 mile increments. When the weather cooperates I walk outside, too.

The changes I made to my workout routine were quite simple, and certainly not difficult to do. But they have made a difference for sure.

I’m all about a healthy lifestyle, enjoying my family and friends, and taking care of myself as I age. These simple, easy exercises to burn calories are just one way to ensure I keep that active lifestyle going, no matter what I do!

How about you? Are you committed to living a healthy lifestyle? I sure hope so! Tell us about it in the comments below.

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4 thoughts on “The Best Easy Exercises to Burn Calories for Women Over 50”

  1. Hi Candi. We’re moving to Chiatura soon and I really appreciate the ideas on some great ideas for exercising at home, since we’ll between gyms, for about two weeks. Those dance exercises might be right up my alley. Thanks for sharing.

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