From Pilates and Zumba to golf and rebounding, these expert-recommended classes can improve bone health, boost confidence and help you stay active for years to come
Group fitness classes offer a perfect blend of exercise, social interaction and support. Although “social sport” may be trending at the moment with the buzz around padel that has proven such a hit with older people, group exercise classes have been super popular for a long time.
In fact, a 2025 survey conducted by the UK’s largest healthcare charity, Nuffield Health revealed that one in four (25%) of people surveyed are now part of a fitness community, such as a run club, CrossFit group, or leisure centre-based programme. Whilst the survey doesn’t specify certain age-groups, its findings are a good reflection on the overall benefits of group exercise that “prove that it’s not just the act of exercising – it’s the environment that matters.”
According to the charity, the findings indicate that “working out as part of a community – with shared accountability – helps people feel more connected, consistent, confident, and supported in staying active, while also delivering stronger and more lasting outcomes.”
So, what are the best exercise classes for you to do if you are aged over 50? Below are some of our suggestions:
GOLF
The health benefits of golf for older women are vast. As well as exercise, you get the mental stimulation, social interaction and the positive boost from being outside.
As a golf coach and the founder of Canada’s Smashing Golf club https://www.smashinggolf.com, Fareen Samji regularly works with women in their fifties who want to remain fit and play the game.
“I highly recommend this sport to women aged 50 and up because it’s a relatively moderate physical activity that they can enjoy. The sport involves a lot of walking and swinging which keep the limbs and core engaged,” she explained.
“Analysing how to take the shot is a good mental exercise as well. Furthermore, the golf course’s serenity helps both experienced and inexperienced players to reduce stress. For women over 50, golf also fosters a community for women and for the young at heart. To avoid injury, I always remind my students to do some stretches before going to the course. And to never forget to apply sunscreen!”
ZUMBA
Zumba has been around since the 1990’s but the global craze really took off a decade later, with the high-energy dance class providing a perfect space for older women.
“For women over 50, Zumba is great as it incorporates a strength based dance class which is really important to help protect your bones,” explained personal trainer Adam Dobrez, who owns the USA-based www.redfoxgym.com
“In my job I work closely with older adults on mobility, strength and long term health through sustainable fitness goals and Zumba ticks the box. As well as helping you to burn calories, it also works your bones, brain, muscles and balance all at the same time.
“Preserving bone density is extremely important as we age and weight bearing activities are especially helpful. Dance provides mechanical loading while forcing you to shift your weight, change directions and stabilize your body. That all helps with balance and coordination which are your strongest defences against falls and fractures.
“There are also great cognitive benefits that are just as important as the physical benefits. Remembering movement patterns and learning new choreography keeps the brain active and engaged.
“Zumba also has the social interaction aspect which means it is fun and if you are enjoying yourself, you are bound to keep coming back for more. The goal is not to stay fit, but rather to stay capable. The right exercise classes should help you climb the stairs confidently, carry groceries, react fast if you lose your balance and continue doing the things you love for years to come.”
PILATES
From building core strength to helping improve your posture, pilates is by far one of the most popular and effective exercise classes for women over 50.
As a pilates teacher for over two decades, 63-year-old Portia Page, www.portiapage.com believes it is the perfect exercise to stay young and maintain a vibrant, healthy body.
“Its focus on core strength, flexibility, and balanced muscle development helps to improve posture and alignment, reducing the risk of injury and promoting ease in all movement,” she explained. “By engaging the deep abdominal muscles, pilates can also create a long, lean muscle tone, giving the appearance of a more youthful physique.
“Pilates emphasizes controlled, intentional movements which can improve balance and coordination – crucial elements for maintaining an active lifestyle as we age.
“Furthermore, the mind-body connection inherent in pilates promotes mental clarity and relaxation, reducing stress and enhancing overall well-being. With its countless benefits, pilates is a timeless exercise that can keep us feeling youthful, strong, and vibrant for years to come. I know for me it has been a key component and reason that I’ve been able to feel young through the decades.
REBOUNDER CLASS
One of the most enjoyable exercise classes out there, rebounding involves you following a series of moves on a mini-trampoline that has you jumping, bouncing and dancing mid-air.
It is one class celebrity trainer Lauren Kleban, founder of the LA-based studio www.lekfit.com, can’t speak highly enough of.
“I always recommend women over 50 to explore rebounder classes – they are low-impact on the joints, improve circulation and lymphatic flow, and support pelvic floor health. Rebounding is one of the most superior forms of cardio you can do as you’re building balance and coordination to ward off potential injuries, improving mood (who can be angry jumping on a rebounder), and it also supports muscle toning as you work almost every part of the body as you jump and land. “Rebounding does this without the risks and wear and tear on the body of other cardio tools”.
