Exercise is important at all stages of life, especially for men after the age of 50. As they say, “use or lose it.” Muscle mass and strength start to decline rapidly during late middle-age without regular training. Plus, exercise is essential for maintaining a healthy heart. For a well-rounded workout, you need exercises that improve aerobic fitness as well as ones that increase flexibility, build strength and improve balance. Need some inspiration? Here are some fitness options for men who want to stay active after the age of 50.
1. Swimming
Swimming is a good all-around exercise that has the advantage of being easy on the joints. Men who swim for twenty minutes or more at a time enjoy the benefits of a cardiovascular workout while building muscle endurance at the same time. Swimming works every muscle and is the ideal choice for men who have arthritis or orthopedic issues. Plus, swimming is a good stress reliever. Who doesn’t enjoy being weightless in a pool of water?
2. Resistance Training
Resistance training is important for maintaining strength and lean body mass. As muscle mass declines with age, it increases the risk for weight gain since muscle is metabolically-active tissue. Building strength is also important for reducing the risk of falls later in life. One study showed that older people who strength and balance train have a lower risk of falling. Resistance training doesn’t require a trip to the gym. You can get a good strength workout using dumbbells, resistance bands or your own body weight. Remember push-ups from gym class?
3. Yoga
Yoga is not only a good stress-reliever – it builds core strength and improves balance. Balance problems become more common with age, leading to falls. Spending time doing “down dog” and other yoga poses improves balance and flexibility at the same time – not to mention how it relaxes the mind. Yoga isn’t just for women these days. It’s for everybody.
4. Tai Chi
Tai chi has multiple benefits for men over the age of 50. Not only does it develop strength and flexibility, it has psychological benefits as well. Research shows that tai chi improves symptoms of depression in older people and gives them a greater sense of well-being. Sounds like a good reason to sign up for a tai chi class, doesn’t it?
5. Golf
Golf may not build muscle strength or have cardiovascular benefits the same way working out at the gym does, but it’s a good way to socialize with other likeminded people and relieve stress at the same time. Of course, if you take the game too seriously, all bets are off. Lighten up and enjoy being out in the open air – and for more health benefits – skip the golf cart.
6. Walking
Walking is a good form of cardiovascular exercise if you pick up the pace. It’s also a workout you can do anywhere. No equipment required. Instead of walking on a treadmill, why not take a brisk walk through your neighborhood or head for a local fitness trail? Another alternative is to hike. Hiking is a good way to build lower body strength and endurance as you climb up steep elevations while enjoying the fresh morning air.
Most gyms have an elliptical machine or you can splurge and buy one to use at home. Either way you can get a heart-pumping aerobic workout without the stress running places on your joints. With an elliptical machine, you control the resistance so you can make your workout more challenging as your fitness level improves. Take a spin first thing in the morning to get your heart pumping and the blood flowing.
8. Body Weight Exercises
Who says you need equipment to get a good workout? Men over 50 can get a good workout using only an exercise mat. Pick 3 exercises and do them in sequence without stopping to rest. Good choices are push-ups, jumping jacks, jogging in place, squats or lunges. Repeat the sequence of exercises for a total of 20 minutes. This type of circuit training gets your heart rate up and builds strength and muscle endurance – no gym required.
The Bottom Line?
There are lots of ways for men to get a great workout regardless of age. Pick one you enjoy and make it a regular part of routine.
References:
Medline Plus. Balance, Strength Training Reduce Falls for Elderly, Study Finds
UCLA Newsroom. Tai chi beats back depression in the elderly, study shows
