Outdoor Fitness Activities For Women 50+

I think many people have this idea that one of the only ways to get exercise is to go to the gym.  Not true! Here’s the official Oxford definition of exercise (as a noun),

“Activity requiring physical effort, carried out to sustain or improve health and fitness.” 

This means that Exercising comes in many different forms and the outdoors provides a plethora of opportunities. Staying active and fit outdoors is way more exciting and better for you than working out in a gym.  You must know this instinctively since you are researching this topic. 

These fun outdoor exercise ideas will provide you with inspiration and motivation to get you moving in the right direction!   With the sheer amount of different ways to stay active, you have absolutely zero excuses!

And in my opinion, we are NEVER too old to play. Making “exercise” fun is what keeps you motivated. These outdoor activities give you a great variety of different ways to stay fit!

Hit The Trail

Hiking

Being my all time favorite way to stay fit, of course I’d put this first on the list! Yes- hiking IS Exercise!  Hiking is an excellent way to stay in shape, burn calories and keep stress and anxiety at bay. Walking in nature feels like a natural stress buster, reduces anxiety and boosts your mood. For women 50 and over, it offers a gentle yet effective way to keep active without hitting the intensity of more rigorous workouts.

Hiking can open so many new doors;  you get to explore new places and you’ll find a mental clarity you’ve never had before.  Being in nature is absolutely wonderful for your mental health. 

I HIGHLY encourage you to start hiking if you’ve never gone before.  It may seem intimidating at first, but starting with a plan will make it more achievable.

Walking with Weights

Take your walk into the parks and green belts if you can.  Adding the weights gives you the added benefit of cardio and weight training at the same time. Incorporating small weights into your walking routine can add resistance and help tone muscles. Consider using wrist weights or a weighted vest for this purpose.   

Trail Running

Running on dirt paths is easier on your knees that running on concrete or pavement.  The scenery also makes your run more interesting.  When I lived in Boise, ID I absolutely loved running in the foothills!  Invest in a good pair of running shoes for proper support and a hydration pack so you get enough water while running. Gradually increase your mileage and incorporate interval training for variety.

Group Sports & Clubs

If you prefer staying fit with large groups of people, then consider joining a sports league. Maybe there was a group sport you played in High School or College and want to have that experience again. 

Cycling clubs are another fantastic option. Whether you’re into leisurely rides or something more challenging, riding with others can keep the momentum up while exploring new trails or routes together. Many clubs cater specifically to women or older adults, ensuring everyone feels comfortable and welcome.

Community events or group challenges, like charity walks or local park clean-up efforts, offer great ways to stay active and give back simultaneously. They’re also opportunities to meet others who share similar interests, thus expanding your social circle in a positive way.

Starting or joining a women-only outdoor fitness group can be a powerful experience. It creates an inclusive, supportive environment where everyone can work towards their fitness goals together. Encouragement from fellow participants helps break down any barriers, making fitness a fun and rewarding adventure.

There are so many different group sports for Adults now. A great place to begin looking is on the platform MeetUp.com.    Also, with group sports you get that much needed social time!

Volleyball

Many of the parks have nice sand volleyball courts.  Look for local leagues or recreational clubs where you can join teams and play regularly. Consider practicing basic skills like serving, passing, and spiking to improve your game.

Softball League

Joining a softball league is a great way to stay active and socialize with others. Practice throwing, catching, and hitting to improve your skills and contribute to your team’s success.

Winter Sports

Are you snow bunny?  Then plan on hitting those hills more!

Skiing and Snowboarding

I could never learn how to ski, so I took up snowboarding instead.  I have one friend who still skis in her 80’s!!    It’s an amazing feeling to glide down the hill on snow; it’s a major rush.  Take lessons if you’re a beginner to learn proper technique and safety precautions. Always wear appropriate gear such as helmets, goggles, and gloves to stay warm and protected. 

Sledding

The times I’ve gone sledding with my kids when they were younger has been an absolute blast!  You’re burning major calories carrying the sled/tube back up the hill.  Sledding places typically don’t have the lifts that automatically take you back up the hill.  If you’re just starting out, opt for a smaller hill with a gentle slope and minimal obstacles. Make sure your sled is in good condition and avoid sledding on icy or crowded hills to prevent accidents.

Water Sports

If you live in an area with many lakes and/or rivers, then water sports may be a great option for you.  Since I live in the Phoenix area (AZ) during the summer months this is a more comfortable way to get exercise and not risk getting heat stroke. 

Swimming

Swimming is the star of water fitness, providing a mix of cardio, strength, and flexibility training all in one session. If swimming laps isn’t your speed, aqua aerobics classes bring the energy, offering structured workouts that can improve endurance and tone muscles.

Water workouts are great for women over 50, offering an incredible low-impact option that’s easy on the joints while still giving the body a full workout. The buoyancy of water naturally supports and cushions the body, making it a fantastic choice for those with arthritis or knee concerns.

Kayaking

Yes- you are sitting, but you’re still moving your arms.  Probably not burning as many calories here, but you get to be out on the lake.  If you don’t know how to kayak, you can take a beginner’s course to learn basic strokes, techniques, and safety procedures. Invest in a quality kayak and paddle suitable for your skill level and the type of water you’ll be paddling on.

Paddleboarding

Great way to work on your core! Practice maintaining balance and paddling in calm waters before attempting more challenging conditions like waves or currents. Consider taking a yoga or fitness class on a paddleboard for an extra challenge.

Water Skiing

During my College days, this is one of the activities I did the most.  It takes a lot of strength and stamina to water ski.  You need to first pull yourself up out of the water and then have enough endurance to stay on your skis. 

Start with proper instruction from a qualified instructor to learn how to get up on skis and maintain balance. Always wear a life jacket and communicate with the boat driver to ensure a safe and enjoyable experience.

Play @ the Park

Basketball

Most parks nowadays have basketball courts.  Get together with friends to just shoot or take the time to Improve your shooting, dribbling, and defensive skills through regular practice and drills. Joining pickup games at local parks or community centers can also help you refine your skills and meet new people.

Disc Golf

This is just like ball golf- except with discs.  (And no – this game is not just for hippies).  🙂  Explore local disc golf courses to enjoy a fun and interactive game with friends or family. Throwing the discs will help to improve your arm strength and walking 18 rounds gives you great cardio.   Disc golf is actually a ton of fun; you get to walk around in a beautiful park and develop your hand/eye coordination.  I grew up playing disc golf so it’s one of my favorite park activities. 

Urban Outdoor Gyms

The outdoor gyms can have almost the same equipment as an indoor gym.  There is an outdoor gym at Usery Mountain Regional Park in AZ that is in the desert.  This is such a unique setting that is very motivating. In this location, someone could even go for a hike and then lift

One huge advantage of these outdoor fitness parks and gyms is their availability to community members at no cost!  These fit systems appeal to people of all fitness levels- beginners to experienced athletes.

Fitness Trails

A fitness trail is a pathway that is typically in a park or other urban setting that includes different workout stations along the way.  In some cases there are instructions on how to use them. I have two of these in my neighborhood alone! Depending on the Fit Trails in your area, the workouts can differ between each one. For example, at my local park there is a Fit Trail with 4 different stations. These include pull-up bars, an adjustable dip bar, a sit-up bench, and other bars for stretching.

Design your own circuit workout using these stations to target different muscle groups and improve overall fitness.

Tree Exercises

Okay- so these are actual exercises, but I still wanted to include this because incorporating a tree into your outdoor workout routine can be fun!

Using a tree to exercise is truly one of the best ways to get the fullest benefit of exercising outdoors.  Trees release a chemical called phytoncides which boost immunity and fight off disease.  Tree huggers may have a bad rap- but they could care less because they are more at peace and know the truth of how much nature heals. 

Here are three ways in which you can use a tree for exercise:

Tree Sit

This exercise is an updated version of the classic “wall sit”.  This power pose strengthens and tones the quads and works the dep muscles of the core and abdominals. 

To begin, find a tree with a circumference of at least 20 inches and a flat area around the base.  Start with your back against the tree and then slide down the tree until you’re sitting at a 45 degree angle.  Have your arms down by your sides and press your heels firmly  into the ground. Hold for 45-60 seconds. Repeat 2-3 times.

Tree T Extension

There are a number of benefits to this exercise!  The tree extension helps with your posture, core, leg and gluteal toning, and mental focus.   Start with facing the tree, keeping your hips squared with your shoulders. Bend over until your back is parallel to the ground.  Extend your arms to reach the tree and hold onto it while you lift your right leg off the ground. 

Next, lengthen your body out so you create the letter T; keeping your legs, arms and torso straight.  Lift your right leg up and down a few inches to work the glutes. Repeat on the other side.

Root Raise

As you’ve probably guessed from the title, a root raise will use the root from a tree.  This exercise will work your shins, ankles and balance.  Starting from the athletic stance place your heels on the root, with your toes hanging over the side.  Stand tall and keep your hands in your peripheral vision.  Keep your legs almost straight (do not lock your knees), and then lift and lower your toes, using a full range of motion. Try not to hold on to anything for balance. 

Ball Sports

Tennis

Tennis is an excellent way to get cardio and work on hand/eye coordination. Play against one opponent or get a partner to play against another pair.  Improve your serve, forehand, backhand, and volley through practice and drills. Consider taking lessons from a certified instructor to refine your technique and strategy.

Racquetball

Practice your swings, serves, and shots on a racquetball court to improve your skills and agility. Playing regularly with friends or joining a league can also help you stay motivated and engaged.

Pickleball

This activity seems to be all the rage right now. Pickleball combines elements of tennis, badminton, and ping pong and is suitable for players of all ages and skill levels. Learn the rules and basic techniques to enjoy this fun and social sport with friends or family.

Fun Outdoor Exercise Ideas Summary

There are so many options when it comes to staying active and fit.  The plethora of trails gives you the opportunity to hike, walk, or run.  At the park you can use the natural surroundings for exercise equipment or use the outdoor gyms/fitness trails. 

Group sports gives you an option to combine your physical and social time.  Look into Meetup.com or your City Recreational resources for leagues.

Winter sports gets you off the couch and into the crisp freshness to ski, sled or snowboard. Water sports keeps you cool in the summer months and the ball sports will keep your hand/eye coordination and improve your cardio. 

Have other outdoor activities that you enjoy? Please leave a comment below!