October 31, 2025, 8:58 pm | Read time: 4 minutes
At 50, it’s okay to slow down a bit–but not when it comes to endurance training. To stay fit and healthy, cardio is essential. Whether you prefer running, swimming, or cycling, FITBOOK author Nina Ponath explains how you can train your endurance in the second half of life.
The aging body reacts more quickly to long evenings on the couch and excuses than it used to, and the cardiovascular system becomes lazy. Those who shorten their running routes instead of maintaining them reduce their endurance, increase the risk of diseases, and miss the chance for an active, vital “second half” of life. Instead of slowing down after age 50, endurance training should remain an integral part of your lifestyle.
The Heartbeat Counts: Why Endurance Sports Are Important at Any Age
As life becomes more challenging, the temptation to reduce or stop training increases with age. However, the World Health Organization’s recommendation applies at any age: We should train endurance for at least 150 minutes per week at moderate intensity or 75 minutes at high intensity. This also applies to men over 50.
In fact, training becomes even more important as we age, because the body’s performance begins to decline slowly from the age of 30. The maximum achievable heart rate decreases by about one beat per minute per year, causing the body to lose about five to ten percent of its blood circulation capacity over a decade.
As physical capacities decline, the risk of cardiovascular diseases, high blood pressure, and diabetes increases–common lifestyle diseases that can significantly limit or even shorten life in old age.
Regular cardio exercise can counteract this. Endurance sports increase the body’s blood flow, improve oxygen supply to organs and the brain, and alleviate fatigue and shortness of breath in everyday life. The benefits of endurance training extend far beyond the training session itself.
Choosing the Right Sport: Joy Instead of Compulsion
Before lacing up your sports shoes, make sure to get a medical check-up to rule out any pre-existing conditions. Once you have the green light from your doctor, you can start. The question then is: Which endurance sport is the best?
Prof. Dr. med. Axel Pressler, a sports cardiologist from Munich, explained to FITBOOK: “There aren’t that many endurance sports.” Running is the simplest, as you can start right from home. Cycling or swimming are easier on the joints. However, according to the doctor, the most important thing is: “The sport must be enjoyable, and the hurdle should not be too high.” The best sport is ultimately the one you do regularly.
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Dosage is Key: From Tiptoeing to High-Intensity Interval
Especially when starting or restarting endurance training, dosage is crucial to avoid frustration and injuries. Prof. Pressler warns against overexertion: “I advise setting small, easily achievable goals. Success then inspires.”
For beginners, the expert recommends a very cautious approach to running or walking. “Start with ten minutes of walking, then incorporate short tiptoe sessions.” Repeat these sessions three to four times a week. The duration should gradually increase to 45 to 60 minutes, keeping the pulse low initially.
To monitor intensity, Prof. Pressler provides a guideline, which should always be viewed individually: “At 120 to 140, you’re generally safe.” Once this basic endurance is built and you can handle the sessions easily, you can slowly incorporate faster intervals to further increase performance.
Endurance training, even after turning 50, is the most effective anti-aging medicine you can prescribe for yourself. It not only helps keep weight in check, which is facilitated by a declining metabolism, but also offers many other benefits:
- Increased flexibility and mobility
- Calmer, more restful sleep
- Improved brain function and reduced stiffness
- Overall improvement in quality of life
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The Most Important Muscle and Its Companions
In addition to endurance training, strength training is also important to protect the body from muscle loss. “Ideally, three endurance sessions a week and two strength training sessions,” says Axel Pressler, “but if I had to choose, endurance sports are more important. The heart is the most important muscle.”
Training at 50–Now is the Time
As you age, you lose endurance more quickly. If you take a break longer than two weeks, start slowly. You won’t be able to pick up where you left off. But that’s no reason not to do it. Invest in your health and keep moving. Talk to your doctor, choose a sport you enjoy, and set small, achievable goals. You’re never too old for a fit and healthy body.