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Fitness for Older Men: Exercise Tips for Men Over 40

As men get older, staying fit and healthy becomes more important than ever. Exercise can help maintain muscle mass, improve bone density, reduce the risk of chronic diseases, and increase overall well-being. It matters for other reasons too. However, as the body ages, it becomes more vulnerable to injury and it takes longer to recover. When thinking of fitness for older men, take extra precautions and make appropriate adjustments to your exercise routine. Here are some exercise tips for men over 40 to stay fit and healthy.

Warm up before exercising

As you get older, your joints become stiffer and less flexible. The cornerstone of fitness for older men is preparing your body. You need lower intensity movement to reach your full range of motion and maximum output – you can’t just jump into your workout like when you were 20 years old. A proper warm-up can help increase blood flow to the muscles, making them more pliable and reducing the risk of injury, as well as improve performance.

A good warm-up should include light cardio such as rowing, biking, or jogging for 5-10 minutes. For strength training, you can simply perform your next exercise with lower weights, slowly increasing into your working sets. For instance, if you normally bench press 185 for 3 sets of 10, you can start with a set of just the bar for 10 reps, then a set at 135 for 10 reps, then moving into your working sets.

Skipping the warm-up puts you at greater risk for straining/cramping muscles, spraining joints, and other injuries.

Focus on strength training

Strength training can help increase muscle mass and improve bone density, which are essential for maintaining overall health as men age and improving fitness for older men. Relative muscle mass is also associated with better aging outcomes. It’s easier to maintain metabolic health with more muscle mass, and you’re less likely to sustain injuries due to falling or losing balance. Building your muscle mass starts now, so it’s easier to develop and maintain as you hit your 40s, 50s, and beyond.

You should focus on compound exercises that work multiple muscle groups such as squats, deadlifts, and bench presses. You can modify these exercises to be more joint friendly as well. For instance, dumbbell bench press is easier on your shoulders than barbell bench press. Machine bench press is even easier, and it is totally fine for building muscle if free weights bother your joints. The same goes for squatting (you can use leg press, lunges, or split squats as alternatives) and deadlifts (dumbbell deadlifts, kettlebell swings, and back extensions build the same muscles).

If you have been lifting for awhile, don’t let your ego guide your workouts! Use moderate weights and perform 8-12 repetitions per set to build muscle while avoiding injury. You should still work your last set 1-2 reps from failure (meaning you couldn’t perform another rep if someone put a gun to your head), but don’t risk injuring yourself by moving heavy weights to failure. You can still gain the same benefits from the 8-12 rep range as you can from the 4-6 rep range, plus it’s much safer.

It’s important to also focus on your posterior chain and posture (check out this workout to improve/maintain posture). A good posture signals healthy muscle balance.

Older man fitness
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Incorporate cardiovascular exercise

Cardiovascular exercise is important for improving heart health and reducing the risk of chronic diseases such as heart disease, diabetes, and obesity. Men over 40 should aim for at least 30 minutes of moderate-intensity aerobic exercise such as brisk walking, jogging, cycling, rowing, or swimming, a few times per week.

Don’t overthink your cardio. Keep a couple sessions easy (brisk walk, easy bike ride) and 1-2 sessions more intense (intervals or a hard run/swim/bike/etc…) if you like harder cardio. An easy walk every day provides great mental and physical benefits, and almost everyone can make this work.

If a certain form of cardio is causing joint pain (like knee pain from running), you can gain the same benefits from a lower impact exercise. Rowing, biking, swimming, and even the elliptical machine are all great alternatives to improve and maintain fitness for older men.

Pay attention to form

As men age, their balance and coordination may decline, increasing the risk of falls and injuries. Paying attention to proper form during exercises can help reduce the risk of injury and maximize the benefits of exercise. Use a mirror to check your posture and alignment, and seek advice from a fitness professional if necessary.

Rest and recover

Recovery time is longer for older men, so it’s essential to allow time for rest and recovery. Rest days are necessary to allow the body to repair and rebuild muscle tissue. Listen to your body, and don’t push yourself too hard. If you experience pain or discomfort, stop exercising and seek medical advice if necessary.

For intense exercise, you only need 2-3 hard sessions per week to improve fitness. That could mean 2 resistance training days and 1 more intense cardio workout, with 2 lighter workouts (like yoga, a brisk hike, or a light jog) spread out in-between.

Incorporate flexibility exercises

Flexibility exercises such as yoga or stretching can help maintain range of motion, reduce stiffness, and improve balance and coordination. Incorporate stretching exercises at the end of your workout when your muscles are warm, and hold each stretch for 10-30 seconds.

Eat a healthy diet

Exercise alone is not enough to stay fit and healthy. A healthy and balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains is essential for optimal health. Avoid processed foods, sugary drinks, and excessive alcohol consumption, which can increase the risk of chronic diseases. Here is a great meal planning resource for busy men.

By following these exercise tips for men over 40, you can stay fit and healthy well into your golden years. Remember to warm up properly, focus on strength training, incorporate cardiovascular exercise, pay attention to form, rest and recover, incorporate flexibility exercises, and eat a healthy diet. With the right mindset, dedication, and consistency, you can maintain a healthy and active lifestyle throughout your life.

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