Men over 50 don’t have to let health problems, old injuries or aging keep them from being healthy. Doctors recommend regular exercise to help men over 50 reduce their risk of serious diseases such as heart disease, diabetes and Alzheimer’s. Weight training can also strengthen bones, prevent osteoporosis, and prevent muscle mass from deteriorating. By becoming smart and active, men over 50 can improve their health and continue living the way they want as they age.
Studies show that the best thing men over 50 can do to prolong their health and longevity is to exercise regularly. Making exercise a daily part of a healthy lifestyle can offset the problems that come with aging, such as slow metabolism, cognitive decline, low energy levels, and stress. Combining cardiovascular exercise and strength training is a powerful way for men over 50 to combat the effects of aging on the body.
Combating age-related cognitive decline can make it possible for men over 50 to live longer and live independently as long as they want. Since there is no cure for diseases that involve cognitive impairment such as Parkinson’s or Alzheimer’s, doing everything possible to prevent them, including exercising regularly, should be a priority for all men over 50.
Men over 50 often have a few things holding them back when it comes to exercising. A lifetime of playing sports, exercising, and working hard can leave men with sore or damaged joints, old sprains and injuries, and pain throughout the body. Men struggling with pain or medical conditions should adapt their exercise to ensure they don’t do more harm than good.
Men just beginning their fitness journey should start with light exercise for short periods of time and increase the intensity and duration of their workouts as they become more comfortable exercising. It is a very smart idea to work with a professional trainer at first. A trained trainer can create a personalized training program for men over 50 that combines cardio and other types of exercise to help them achieve their fitness goals.
When men over 50 begin a new exercise regimen, they should always consult a health care professional and professional trainer first. It is important for a doctor to make sure you are healthy enough to start a regular exercise routine. It’s a good idea to work with a trainer so you can get professional advice on which exercises will help you achieve your fitness goals.
Men should also try some functional fitness exercises. Functional fitness uses exercises that mimic everyday movements to improve a man’s ability to do the things he needs to do every day. As men age, functional fitness can help them improve their balance and stability while helping them prevent falls.
The best exercises men can do for greater longevity are:
It is a myth that cardiovascular exercise has to be intense or difficult to be effective. Even light cardiovascular exercise can reduce the risk of heart disease, diabetes, and other illnesses. For men over 50 with joint problems or old injuries that make cardiovascular exercise difficult, low-impact cardio exercises such as walking, cycling, or swimming are great for improving health.
The best thing men can do to keep their bones and muscles strong is strength training. Regularly performing strength training that uses a combination of body weight, dumbbells, and resistance bands can significantly improve a man’s bone density and strength. Exercises like deadlifts, squats, pull-ups, and cleans will help men stay strong as they age. Men over 50 who have an exercise routine that incorporates cardiovascular and strength training can increase their metabolism and energy levels.
Many men over 50 don’t think about improving their flexibility and balance through exercise as they age. Improving flexibility and balance helps men maintain their mobility as they age. And it can significantly decrease the risk of falls as men age. Men should stretch before doing cardio exercises. You may also want to try exercises like yoga or Tai Chi, which are great for isolating and gently stretching different muscle groups.
HIIT training is often considered the most effective cardiovascular exercise. It can be a challenge, but there are great health benefits for the men who follow him. HIIT stands for high intensity interval training. It is a type of cardiovascular exercise that involves starting with gentle movement, then speeding up that movement to increase your heart rate for a set period of time, and then reducing the intensity again. That cycle is repeated several times as recommended by a trainer or instructor.
HIIT training is a fantastic way to burn calories and improve heart health without putting a lot of stress or impact on your joints. HIIT training can be done even by men who are just starting their sports career, although they should talk to their doctor first.
Don’t forget the core! Core strength is essential for men over 50. A strong core is necessary for freedom of movement as men age. Having good core strength can prevent back pain, help maintain mobility, and improve overall stability.
Core strengthening exercises like planks, bridges, and rotational movements should be part of any man’s workout, especially if he’s over 50.
There are many men who start strong with an exercise routine but abandon it after a few days or a week. It can take a lot of energy and effort to commit to exercising regularly. The results are worth it, but developing a sustainable exercise routine can be difficult.
A great way for men over 50 to make exercise a daily habit is to exercise at the same time every day. Or maybe they need to split the workout into a morning workout and an afternoon workout. But exercising at the same time every day makes it easier for men to incorporate exercise into their daily routine.
Exercising daily and using a combination of cardiovascular exercises, flexibility exercises and strength training is the best way for men over 50 to stay healthy, happy and strong as they age.
*The information provided in the article is for informational purposes only and should not replace medical advice. Readers should always consult their healthcare providers before beginning any new exercise program.
- Fiatarone, MA, O’Neill, EF, Ryan, ND, Clements, KM, Solares, GR, Nelson, ME, Roberts, SB, Kehayias, JJ, Lipsitz, LA, & Evans, WJ (1994). Physical training and nutritional supplementation for physical frailty in very elderly people. New England Journal of Medicine330(25), 1769-1775. https://doi.org/10.1056/nejm199406233302501
- The definitive guide to training and staying in shape at age 50 or older – (Men’s health)
- Exercising when you’re over 50: best practices and routines – (Australian seniors)