Bring Sexy Back: Exercise Tips For Older Men

Acting your age isn’t always easy. For men who have always been interested in fitness, reaching middle age can be a little rough, both physically and mentally. You may be upset that you can’t run as far, or at least as easily, as you used to. Maybe you’re having some trouble keeping up with the younger guys on the basketball court.

But this is no time to give up. Given the tremendous physical and psychological benefits of exercise, everyone should be doing it, no matter what their age.

So, you have to always keep exercising. The trick is to learn how to adapt your workout routine as you get older. Here’s how:

Age-Appropriate Exercises For Men

There are some changes you can make in your exercise routine to combat age-related declines in health and fitness.

Regular exercise is preventive medicine for the aging process.

Old age should not be a deterrent to becoming physically active. We know that even 90-year-old nursing-home residents can achieve dramatic increases in muscle strength and mobility with a supervised weight-training program.

Fitness, Health, and Exercise Change Across The Lifespan (U.S. Men)

From our partner

Do you still have gout symptoms even though you're taking medication? You’re not alone. The Kadence study is a clinical research study for adults with uncontrolled gout. Learn More

Typical Fitness Changes Cardiovascular fitness begins to decline at about age 30.

• Flexibility decreases.
• Abdominal fat increases.
• Bad cholesterol (LDL) rises.
• Blood sugar rises (pre-diabetic state).
• Muscle mass & strength decrease.
• Blood vessels stiffen.
• Muscle strength, bone density, body weight & balance decrease.
• Blood pressure rises.

Aerobic exercise combats “creeping obesity,” and diabetes and cardiovascular disease.

• Stretching slows loss of flexibility.
• Strength training slows loss of muscle.
• Aerobic exercise keeps blood vessels healthy.
• Strength training delays frailty and enhances ability to remain physically active.
• Exercise Intensity Modifications

ST = Strength Training: 10-15 repetitions per exercise

AT = Aerobic Training: 60-90% of HRMax = Maximum Heart Rate

Safety Modifications

• Slower training progression
• Longer recovery between sessions
• Machine weights, stretch bands, or light dumbbells for strength training
• Avoid high-impact activities.
• ST: 10-15 repetitions per exercise
• AT: 50-75% of HRMax

Safest and most effective exercise choices AT

• Running-jogging
• Bike, row, swim
• Aerobic dance

Safest and most effective exercise choices ST

• Free weights
• Standard push-ups
• Abdominal curls

Sports

• Basketball, soccer
• Racquet Sports

AT

From our partner

People 16+ years old struggling with lupus: Find out if the PHOENYCS FLY Study may be for you. Study-related care provided at no cost.

• Running-jogging
• Bike, row, swim

ST

• Free weights
• Knee push-ups
• Abdominal curls
• Back extensions

Sports

• Golf, Tennis, bowl

AT

• Fitness, Walking, Hiking
• Bike, water exercises

ST

• Machine weights, dumbbells, ankle weights, stretch bands
• Wall push-ups, chair rises

Balance/mobility training

• Stair ascent/descent
• Single leg balance with chair
• Tai Chi, Yoga

AT

• Fitness, Walking, Hiking
• Bike, water exercises

ST

• Machine weights, dumbbells, ankle weights, stretch bands
• Wall push-ups, chair rises