20 fitness tips for older men - Exercise Right (2023)

04 Dec 20 fitness tips for older men

Posted at 10:58hin Men's HealthbyExercise Right

Research shows that extra kilos mean a shorter life for men. It’s time to start turning back the clock and here are some tips!

1. First, have a chat with your GP

As we get older, it’s always a good idea to check in with our General Practitioners (GPs) for regular health check-ups. GPs can check your blood pressure, cholesterol and heart health and also measure your waistline to ensure you’re in a healthy condition before kick starting any new fitness programs.

2. Cut down on alcohol

As you get older, different health issues may develop as you age that alcohol can affect in different ways. Cutting back on alcohol consumption means you’re at less risk of developing long-term health problems such as cancer, heart disease or liver cirrhosis (scarring). You might even lose weight, have more energy and feel better.

(Video) Seated Exercises for Older Adults

3. Motivate yourself

Need a reason to stay fit? How about a longer life? For men, fitness level can predict length of life even better than body mass index (BMI) can, according to a study of more than 14,000 men. As a man’s fitness improved, his risk of death from all causes dropped 15 percent and his risk of death from heart disease was reduced by 19 percent.

4. Try and stick to the exercise guidelines

It’s recommended that older adults do at least 30 minutes of moderate intensity physical activity on most, preferably all, days. If 30 minutes seems too much to you, don’t worry, as some activity, however light, is better for your health than none at all. This could be walking around the block, doing some gardening, or even playing some backyard cricket.

5. Don’t be afraid to ask for help

Not too sure where to start when it comes to exercising? No worries! Speak to an Accredited Exercise Physiologist. Basically, an exercise physiologist specialises in designing and delivering safe and effective exercise programs for all populations. Having a chat with one before undertaking any exercise is a smart move.

6. Put the pedal to the metal

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, sweat and experience increased body temperature, which will improve your overall fitness level.

7. Take the stairs

Stair climbing burns more calories than a traditional walk and increases your chance to achieve weight loss. It can help to improve your energy, increase the function of your immune system and lower your risk for diabetes, high blood pressure, osteoporosis and heart disease.

(Video) 3 BEST Exercises To Lose Belly Fat After 50 (MUST WATCH!)

8. Keep the weights on

No equipment, no worries. Bodyweight exercises like squats, push-ups, or step ups will help to increase muscle tone, maintain sound strength, build bone density, maintain a healthy weight, optimize metabolic function, and reduce the risk of injury, falls and fatigue. It is recommended a minimum of two sessions per week be conducted to achieve the benefits of this training.

9. Resistance is key

Resistance training is one of the most effective ways to maintain muscle mass as we age. There’s a wide range of benefits of engaging in resistance training, and we listed 22 of them here.

10. Keep it social

A social exercise group class may not immediately ease your arthritis or make your shoulder range amazing but if you have a good time doing it, you’ll feel better. Feeling better means you’ll be more likely to go back again to help kick start those health benefits. Even exercising with a buddy can help keep you accountable ensuring you both get your body moving and heart pumping.

20 fitness tips for older men - Exercise Right (1)

11. Just keep swimming

Hydrotherapy is a type of exercise therapy done in a heated pool. It has a wide range of benefits and is used to target andtreat a variety of conditions. The use of gentle, controlled movements in warm water (heated up to 31-35 degrees) allows people to steadily progress their range of movement. It’s also a safe, comfortable and often enjoyable environment.

(Video) 10 Minute Home Workout For Seniors | The Body Coach TV

12. Don’t neglect the core

Core strength is more than just working on the six-pack. These muscles support the spine through flexion, extension and rotation, and incorporate the pelvic floor. Learning how to properly engage and activate these muscles daily will help to prevent injury during daily activity, prevent incontinence, boost sexual health, and improve pelvic stability.

13. Don’t forget nutrition

Good nutrition plays a key role in healthy ageing and quality of life, especially when there are many physiological changes associated with the ageing process. When it comes to providing adequate nutrition, making every mouthful count is key, and speaking with an Accredited Practising Dietitian can sometimes be the best option if you have any concerns.

14. Aim for the green

Did you know that simply by playing golf you can extend your life by 5 years in comparison to non-golfers? The research is piling up on the wide range of health benefits you receive from playing golf including improved longevity and cardiovascular fitness, reduced risk of chronic conditions, positive mental health and boosted strength and balance.

15. Stretch in front of the TV

Can’t make it to a gym class or out for a run? Stretch in between your favourite tv show or footy game. Resistance stretching (also known as power band stretching) allows you to increase your range of motion and keeps your body moving correctly.

16. Hold one-ear and stand on one leg

Balance exercises are so important for older men over the age of 55 to help enhance proprioception awareness, coordination, maintain muscle activity and tone, and prevent against falls and the resulting injuries.

(Video) 100lb Swimming WEIGHT LOSS!

17. Try new things

There is no one perfect workout or exercise; everyone is different. There’s a wide selection of exercise or physical activity you can undertake from swimming, dancing, cycling, walking the dog, the list goes on! Creating an exercise habit is difficult, but finding one you enjoy can make it easier to come back to – and more likely you’ll stick to your program.

18. Don’t worry about running giving you bad knees

The reality is that running is hard on your body but that’s why it can impact our health in such profound, positive way. Our body adapts and evolves to physical stress if it is dosed out appropriately and investing some money in the right pair of shoes helps too.

19. Listen to your heart (rate)

Exercise is a great way to keep your heart happy and healthy and it’s a good idea to pay attention to your heart rate during exercise. For adults, moderate intensity exercise is about 50%-65% of your age-predicted heart rate maximum. Your maximum age-predicted heart rate is calculated as follows: Age-predicted HR max = 220 – age. For example, if you’re 50 years old, your maximum HR would be approximately 170 (220 – 50).

20. Remember to take time to recover

Your body won’t recover quite as quickly as it once did when you were younger, so it’s important to take it easy and to allow yourself some recovery time. Whenever we exercise, the body undergoes change to adapt to the stress that we place on it. The by-product of these adaptations can include muscle soreness and fatigue and reduced muscle strength and power. Resting your body is essential by getting plenty of sleep and staying hydrated.

If you need help to start exercising, to just want to learn how to exercise right for your need, talk to your local accredited exercise professional.

(Video) 6 BEST Exercises For Men Over 50 (MUST WATCH!)

To find one near you, click here.

FAQs

What is the best exercise for older men? ›

9 Best Exercises for Seniors
  • Stay strong, be safe, and maintain your independence by integrating these top fitness options into your training plan. No matter your age, the best exercise for you is the one you enjoy the most. ...
  • Swimming. ...
  • Yoga. ...
  • Pilates. ...
  • Bodyweight Training. ...
  • Resistance Band Workouts. ...
  • Walking. ...
  • Cycling.
25 Oct 2021

What exercise should a 70 year old man do? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.

What is a good workout for a 65 year old man? ›

If you're an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.

What is an old man's strength? ›

Old man strength is the ability of older men to retain the strength that they enjoyed during their younger years. The phrase is commonly associated with everyday tasks like lifting furniture, carrying heavy loads, or destroying their sons in arm-wrestling competitions.

Can a 70 year old male build muscle? ›

Seniors Can Still Bulk Up On Muscle By Pressing Iron Our muscle mass decreases at surprising rates as we get older. But researchers found that people older than 50 can not only maintain but actually increase their muscle mass by lifting weights.

Can a 75 year old man still build muscle? ›

“Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

What age is considered old for a man? ›

In America, one researcher found that you are considered old at 70 to 71 years of age for men and 73 to 73 for women.

How can I rebuild my muscles at 70? ›

Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.

What exercises should be avoided after 60? ›

Crunches/sit-ups

Crunches are a very common exercise, but also one seniors should avoid. The back becomes very fragile as years pass, and crunches become increasingly risky, especially if performed incorrectly. They can inflict painful injuries on your back muscles and joints.

Can a man still build muscle at 60? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

What exercise is best for over 60? ›

Examples of muscle-strengthening activities include:
  • carrying heavy shopping bags.
  • yoga.
  • pilates.
  • tai chi.
  • lifting weights.
  • working with resistance bands.
  • doing exercises that use your own body weight, such as push-ups and sit-ups.
  • heavy gardening, such as digging and shovelling.

How far should a 65 year old male walk each day? ›

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.

What type of exercise is ideal for older adults? ›

Best Aerobic Exercises for Seniors

Older adults should do at least 2.5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing and nature walks.

How much exercise is too much for a 70 year old man? ›

Recent studies have revealed that there is such a thing as too much exercise: individuals who exercise vigorously more than 7.5 hours per week are at a higher risk for developing Coronary Artery Calcification, heart damage, and rhythm disorders.

At what age do men start losing strength? ›

After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures.

Are old men stronger? ›

There's some real science behind why men tend to get “stronger” as they get older. Contrary to popular belief, this power increase has nothing to do with muscles (muscular density actually deteriorates with age). In reality, achieving OMS is all about developing the nervous system.

Why do men get stronger with age? ›

Reports of increases in the production of adrenaline-related hormones with ageing have been thought to explain the apparent ability of older men to perform freak feats of strength.

What foods build muscle? ›

Muscle building foods for gaining lean muscle
  • Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
  • Salmon. Salmon is a great choice for muscle building and overall health. ...
  • Chicken breast. ...
  • Greek yogurt. ...
  • Tuna. ...
  • Lean beef. ...
  • Shrimp. ...
  • Soybeans.

What foods build muscle in seniors? ›

10 Power Foods that Help Seniors Build Strong Muscles
  • Meat: Rich in protein, animal meat is an ideal dietary option for seniors. ...
  • Fatty Fish: In case one is a non-vegetarian, seniors also have the option of consuming fatty fish, which features a significant amount of protein. ...
  • Tofu: ...
  • Eggs: ...
  • Milk: ...
  • Cheese: ...
  • Beans: ...
  • Nuts:
2 May 2022

How many steps should a 70 year old man take daily? ›

Many experts agree that the recommended steps per day for seniors is 7,000-10,000.

Can an 80 year old get stronger? ›

It's often thought that older adults must tolerate the strength and muscle loss that come with age. But analyses of current research reveal that not only can we fight the battle of strength and muscle loss as we age, we can even build muscle and strength well into our golden years.

Can elderly regain leg strength? ›

"Older people can definitely regain good leg strength if they do regular strengthening exercises and increase the intensity of their exercises in a slow and safe way.

How can older people strengthen their legs? ›

12 Leg Strengthening Exercises for Seniors
  1. Calf Raises. Calf raises are one of the best leg strengthening exercises for seniors. ...
  2. Lunges. Lunges are a great lower body exercise for seniors. ...
  3. Half Squats. ...
  4. Knee Extensions. ...
  5. Ankle Circles. ...
  6. Step Up. ...
  7. Walking Heel to Toe. ...
  8. Single-Leg Stance.

What age is over age? ›

Historically, the United Nations has defined an "older" person as anyone 60 years or older, regardless of that person's individual history or where in the world they live. "Everyone became old at 60," Petrow writes.

Is 73 old for a man? ›

Typically, the elderly has been defined as the chronological age of 65 or older. People from 65 to 74 years old are usually considered early elderly, while those over 75 years old are referred to as late elderly.

What is the maximum age for a man to live? ›

A theoretical study suggested the maximum human lifespan to be around 125 years using a modified stretched exponential function for human survival curves.

What is the fastest way to regain lost muscle? ›

Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile as you age.

Why am I losing muscle in my legs? ›

Muscle atrophy can occur due to malnutrition, age, genetics, a lack of physical activity or certain medical conditions. Disuse (physiologic) atrophy occurs when you don't use your muscles enough. Neurogenic atrophy occurs due to nerve problems or diseases.

Can seniors regain lost muscle? ›

Exercising & Strength Training

Regular exercise and strength training is the first and most effective way to regain and maintain lost muscle mass. We recommend speaking to a fitness professional and your doctor to discuss which types of exercises may be best suited for your needs.

What exercises burn belly fat for seniors? ›

Jogging : Both walking and jogging are the most effective belly fat burning exercises. If your muscle strength and endurance permit, you should consider jogging along with or instead of walking. Relatively shorter, slower jogs burn more calories than walking and have a significant impact on your health and weight.

How much protein do I need to build muscle at age 60? ›

But research indicates that protein requirements increase with age. Recommendations for how much protein is enough for older people vary, but current studies suggest that most people over age 65 should take in about 1 g to 1.2 g of protein/kg of body weight per day to both gain and maintain muscle mass and function.

What is the best way for seniors to build muscle? ›

Exercise alongside a healthy balance of nutrients, activity, and rest is crucial to increase the physical strength of seniors, maintain a healthy fitness routine, and maintain muscle growth. Walking with free weights or dumbbells and bike riding for seniors are all excellent choices.

How can I strengthen my legs at home? ›

10 Home leg Workouts to add to your Exercise Regime
  1. Squat. A good old squat is the go-to stretch to really get those thighs and glutes working hard. ...
  2. Lunge. Ever tied your shoelace? ...
  3. Single-Leg Calf Raises. ...
  4. Pistol Squats. ...
  5. Squat Jumps. ...
  6. High Knee toe Taps. ...
  7. Wall Sits. ...
  8. Leg Raises.

How do I get back in shape at 60? ›

Switch back and forth between aerobic and strength exercises, working up to at least 30 minutes of exercise, five days each week. Find activities you enjoy. In general, find something new that you enjoy or activities you enjoyed in the past, and get moving. You might try walking, bicycling, sports, dancing or pilates.

Can you transform your body at 60? ›

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

What is the best exercise that you can recommend to a 65 year old male with a weak heart? ›

For people in the 60- to 80-year-old age group, Dr. Baggish recommends an 80–20 split between moderate aerobic activity and resistance exercise. Moderate aerobic exercise can be anything from brisk walking to cycling, dance, or a Zumba class.

Can a 60 year old man still build muscle? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

Which drink is best for heart? ›

When it comes to heart-healthy drinks, there's none better than water. Our bodies need it. In fact, we're mostly made up of water, including our major organs, such as the heart. Most of the chemical reactions that happen in our cells need water, and it helps our blood carry nutrients around the body.

What is the best exercise to strengthen your heart? ›

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

How do I make my heart muscles stronger? ›

7 powerful ways you can strengthen your heart
  1. Get moving. Your heart is a muscle and, as with any muscle, exercise is what strengthens it. ...
  2. Quit smoking. Quitting smoking is tough. ...
  3. Lose weight. ...
  4. Eat heart-healthy foods. ...
  5. Don't forget the chocolate. ...
  6. Don't overeat. ...
  7. Don't stress. ...
  8. Related Stories.
9 Feb 2017

What is the best activity for at older? ›

9 Best Types of Fun Activities for Older Adults
  1. Active Games and Sports. ...
  2. Dancing, Karaoke, and Other Performance Arts. ...
  3. Parties and Other Social Gatherings. ...
  4. Traditional Games and Puzzles. ...
  5. Animal Interactions. ...
  6. Gardening, Bird-watching, and Other Outdoor Pastimes. ...
  7. Arts and Crafts. ...
  8. Active Learning.
22 Apr 2022

How do you get rid of stubborn belly fat after 60? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

What exercises flatten your stomach? ›

8 exercises to help achieve a flat stomach
  • Results timeline.
  • Plank.
  • Side planks.
  • Toe reaches.
  • Leg raises.
  • Roll ups.
  • Bicycle crunches.
  • Boat pose.

How does a 60 year old man get rid of belly fat? ›

Increase Your Cardio

Moreover, cardiovascular exercise leads to increased muscle mass and reduced waist circumference, belly fat, and overall body fat. If you're trying to lose weight, aim for 150 to 300 minutes of moderate to vigorous exercise per week. This equates to around 20 to 40 minutes of exercise per day.

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