The Ultimate Thanksgiving Workout Plan for Women Over 50

The Ultimate Thanksgiving Workout Plan for Women Over 50

Picture of Schellea


thanksgiving workout plan

With Thanksgiving around the corner, you might be worried about the extra pounds that come with the delicious turkey, stuffing, and pies. This is where a customized Thanksgiving workout plan comes into play. 

It’s not just about burning those extra calories but also about boosting your mood, enhancing your energy levels, and improving your overall health.

Thus, I have designed a Thanksgiving workout plan that incorporates a variety of exercises from my YouTube channel to improve strength, flexibility, and cardiovascular health.

A Thanksgiving workout plan—why bother? The benefits are many. First, it balances calorie intake and expenditure, preventing weight gain. Second, it boosts cardiovascular health, lowering heart disease risk. Third, Thanksgiving workouts improve mental health.

Regular exercise boosts mood with endorphins. This can reduce holiday stress and blues. Follow this workout plan to stay in shape this holiday season.

Step 1. Warm-up (5 minutes)

Warm-up exercises are essential for Thanksgiving workouts, especially for women over 50. A good warm-up prepares the body for exercise. It gradually increases blood flow, heart rate, and flexibility, promoting improved muscle function and reducing the risk of injury during the main workout. 

Additionally, warm-ups enhance joint lubrication, mental preparation, and the efficiency of energy systems, contributing to a more effective and enjoyable exercise routine. 

For women over 50, where maintaining flexibility and preventing injuries are paramount, dedicating time to a thoughtful warm-up is a proactive step towards a healthier and safer Thanksgiving workout.

5-Minute Warm-Up for Home Workouts

The warm-up routine sets the tone for a fulfilling workout session. This warm-up exercise features 10 diverse exercises, each lasting 30 seconds. This routine is unique because no exercise is repeated, warming up every muscle group. 

Step 2. Strength Training (25 minutes)

Strength training is good for Thanksgiving workouts, especially for women over 50. As we age, maintaining muscle mass becomes increasingly important for overall health, mobility, and injury prevention. For a well-rounded fitness routine, I’m including three strength training routines that target key areas.

10 Minutes to Tone Your Arm Workout With Weights 

This exercise routine targets specific muscle groups crucial for daily activities and aesthetics. This routine engages the biceps, triceps, and shoulders, areas often prone to weakness as individuals age. 

Strengthening these upper-body muscles not only enhances functional abilities but also contributes to a toned and defined appearance. Weights also increase resistance, which helps women over 50 fight age-related muscle and bone loss.

10 Minute Standing Abs Workout With Weights

Core strength is essential to fitness, and this routine targets it. It works the abdominal muscles with weights. Strengthening the core not only improves balance and stability but also supports good posture and spinal health. 

This targeted abs workout can help women over 50 lose the “muffin top” due to changes in metabolism and body composition. 

Standing exercises improve functional fitness, making them a useful addition to a Thanksgiving workout plan for strength and vitality.

5-Minute Plank Challenge

The 5-Minute Plank Challenge is a quick and effective Thanksgiving strength training workout for women over 50. The full-body workout of planking engages multiple muscle groups. 

Planking on the forearms and toes works the abs, obliques, and lower back. This improves posture, stability, and strength and endurance by engaging the shoulders, arms, and legs. 

The challenge builds mental and physical strength for a quick Thanksgiving workout. Set shorter durations if needed and increase as strength improves.

Step 3. Cardiovascular Exercise (15 minutes)

A 15-minute walking workout with dumbbells is a great Thanksgiving workout for women over 50. Cardiovascular exercise improves heart health, circulation, and fitness. 

As we age, maintaining heart health becomes increasingly crucial, and aerobic activities like walking are low-impact yet effective ways to achieve this.

15-Minute Walking Workout With Dumbbells

The routine adds upper- and lower-body intensity. This dual focus increases heart rate, muscle tone, and calorie burn. 

Cardiovascular exercise helps women over 50 manage their weight, reduces the risk of chronic diseases, and improves stamina and endurance. 

This workout combines brisk walking with dumbbell resistance to improve cardiovascular health and functional fitness quickly and easily. 

The workout is effective and joint-friendly for all fitness levels, making it a thoughtful Thanksgiving addition.

Step 4. Flexibility and Cool Down (10 minutes)

Adding flexibility and cool-down exercises, such as the 10-minute full-body stretch routine, into your Thanksgiving workout plan holds essential benefits for individuals of all ages, particularly for women over 50. 

These exercises play a crucial role in improving overall flexibility, joint mobility, and muscle elasticity. As we age, maintaining and enhancing flexibility becomes increasingly important for supporting joint health, preventing injuries, and promoting an active lifestyle.

10 Minute Full Body Stretch | Daily Routine for Flexibility & Mobility

The full-body stretch routine offers a comprehensive approach to flexibility and cool-down, addressing various muscle groups. Stretching aids in muscle recovery by reducing muscle tension and soreness, contributing to enhanced post-workout comfort.

For women over 50, adding these exercises to the Thanksgiving workout plan is particularly advantageous in promoting joint lubrication, reducing the risk of stiffness, and supporting functional movements in daily life. 

Furthermore, a well-rounded cool-down routine promotes relaxation and mental well-being, serving as a mindful conclusion to the workout session. Including flexibility and cool-down exercises, such as this routine, is a thoughtful way to nurture both the body and mind during the Thanksgiving fitness regimen.

Thanksgiving Challenge

thanksgiving workout plan

Encourage yourself to stay active during the Thanksgiving holiday. This could be a daily challenge or a one-time event.

  • Turkey Trot: Organize a family or neighborhood walk or run on Thanksgiving morning.
  • Squats for Seconds: For every 30 seconds spent in a seated position (watching TV, eating, etc.), challenge yourself to do 10 bodyweight squats.
  • Gratitude Yoga: Add a short yoga session focusing on gratitude and mindfulness into your Thanksgiving morning routine.

Remember to listen to your body, stay hydrated, and enjoy the festivities in a healthy and balanced way.

Tips for Staying Motivated During the Thanksgiving Workout Plan

Staying motivated during your Thanksgiving workout plan can be challenging, especially with the holiday festivities and temptations. Here are some tips to help you stay on track:

Set small, achievable goals. Instead of setting lofty goals, aim for small, achievable ones. This will make your journey more manageable and less overwhelming.

Make it fun. Indulge in activities that you enjoy in your workout plan. This will make your workouts more enjoyable and less of a chore.

Get a workout buddy. Having a workout buddy can make your workouts more fun and motivating. Plus, you’ll have someone to hold you accountable.

Celebrate your successes. Every time you achieve a goal, no matter how small, celebrate it. This will boost your motivation and keep you going.

Nutrition Tips for Women Over 50 During Thanksgiving

thanksgiving workout plan

While a good workout plan is important, it’s equally important to watch what you eat. Here are some nutrition tips for women over 50 during Thanksgiving:

Eat a balanced diet. Make sure your diet is rich in fruits, vegetables, lean proteins, and whole grains. These foods are packed with essential nutrients that your body needs.

Stay hydrated. Drink plenty of water throughout the day. It helps in maintaining your body’s fluid balance and aids in digestion.

Watch your portion sizes. It’s easy to overeat during Thanksgiving. So, be mindful of your portion sizes. Use smaller plates and bowls to control your portions.

Limit your alcohol intake. Alcohol is high in calories and low in nutrients. Plus, it can dehydrate you. So, limit your alcohol intake.

Closing Thoughts

A Thanksgiving workout plan for women over 50 is not only about keeping those extra pounds at bay but also about improving your overall health. 

Remember, it’s never too late to start a fitness journey.

So, see this Thanksgiving as an opportunity to kickstart your fitness journey and to celebrate your health.

Happy Thanksgiving!

♡ Love ♡,


PS: Please always consult with a healthcare professional before starting a new exercise program.

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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