Fitness for men is often confused with bulking up, piling on the muscles, or developing the fabled six-pack! We’ve decided to go with a more holistic approach to men’s fitness. Thanks to the prevalent food habits and an increasingly sedentary lifestyle, obesity is on the rise. According to America’s CDC, three out of every four men are either overweight or obese, and 50 percent of men don’t engage in vigorous leisure-time physical activity for more than 10 minutes. This is a pretty grim situation. Even if you’re a super busy man, you can get fit, stay healthy, and get into fantastic shape. Read on for more information on men’s health and fitness tips for men.
Fitness tips for men over 30
Your 30s are when you need to start taking more care of your health. In your 20s, your metabolism is still great, and your body pretty much takes care of itself. Fast forward to 30s, and you’re losing muscle mass and bone density. This is because of lowered levels of key hormones. If you’re someone who is not physically active, you will probably lose even up to 5% of muscle mass each decade after your 30s. Here are the facts – you’re getting older, your body’s starting to feel it, but at the same time, demands on your time and responsibilities are increasing both in the workplace and at home. If you want to look and feel great, you need to start taking health and fitness seriously, right now. Here are some fitness tips for men over 30:
- Tailor your schedule to include regular exercise routines making sure not to miss them.
- Reduce unhealthy foods that can increase the risk of heart disease or hypertension at a later stage.
- Introduce flexibility and balance training if you haven’t already, as it will help in boosting your circulatory and nervous systems.
- Cardio is more important than ever, considering that your body has a few miles on it now!
- You will need to start weight management workouts that focus less on building muscle, but more on burning those calories, and staying toned.
Fitness tips for men over 40
This is when most men start gaining more weight. Unfortunately, this also when you begin to lose muscle, so all that that extra weight is all fat. It’s this extra fat that contributes to a rise in LDL, the bad cholesterol, and a fall in HDL, the good cholesterol. This is when type 2 diabetes and hypertension make their presence known. This does not mean you cannot men cannot be fit and healthy after 40. Here are some fitness tips for men over 40:
- Ensure that you wake up early to squeeze in an hour or two for exercise before your busy day begins.
- Stretch those muscles to keep them flexible and resilient to prevent sustaining damaging injuries.
- Get regular checkups (at least once or twice a year) even if you have no health complaints.
- Focus on medium-weight, medium-rep exercises to avoid soreness and injuries (longer healing time now that you’re older)
- Be extra careful of what goes into your body – avoid unhealthy junk food and opt for more nutritious whole foods.
Fitness tips for men over 50
Now is when aging makes its presence more evident with your hair turning grey, and those laugh lines turning into fine lines. Even so, you can still age gracefully by taking good care of your body with regular exercise routines, nutrient-rich food. Here are some fitness tips for men over 50:
- Cut back on your carbs and fats – increase protein and veggie intake, avoid red meat, go vegan if you can.
- Drop those vices! Your body, especially your liver, is now finding way harder to cope with binge drinking, so reduce your alcohol intake, and as for cigarettes – why are you even smoking still?
- Start a routine of regular walking, jogging, or swimming, whichever works best for you, and do it regularly.
- Make sure to get 7-8 hours of sleep – this is when your body repairs itself, so give your body more time to heal.
- Regular health screenings are a must post 50 so that diseases do not catch you unawares.
Follow these fitness tips for men to lead a productive and healthy life well into old age. Remember, do not hesitate to contact your healthcare provider if you are feeling poorly at any age!