Staying fit after forty is a challenge as a man’s metabolism slows down. The days of eating and drinking anything are over because the pounds start to add up quickly. Making smart decisions in your forties is crucial to remain active and healthy in your fifties, sixties, and beyond. Fortunately, there are easy and fun ways to do it. Discover ten common-sense tips for men to stay fit and feel great after forty.
Focus on Fitness and Testosterone
As men age, testosterone production declines, and symptoms of low testosterone start to happen. Diet and exercise help but may not reverse hypogonadism (low testosterone), which leads to requiring Testosterone Replacement Therapy (TRH). Many men get information from Rise Men’s Health and schedule consultations to learn more about how exercise and TRH can reduce their waistlines and help them lead healthier lives at forty and beyond. Tools, such as phentermine, can be used to kick off weight loss and offer a variety of options for maintenance when men reach their goals.
Focus on Three Basics of Fitness
As men age, it becomes increasingly important to focus on three basic aspects of maintaining fitness: bending, building, and breathing. Ease of movement is crucial as men lose muscle mass and bone density with age. Building muscle when it is lost helps men stay stronger and healthier over time. Finally, the body needs oxygen to sustain its organs and life itself. Fitness routines should focus on bending the body, building muscle, and breathing comfortably for the best possible results.
The food we put into our bodies is our fuel for living. As men age, excessive eating and drinking take a toll on the body. The right foods can make men look and feel younger. Cell health and regeneration are at the forefront over 40 to support the natural cycle of healing and promote anti-aging in the years ahead. Creatine can improve TRT results, but food and exercise are key components for remaining youthful and vibrant. Moderation and balance become more important. Reducing alcohol intake and eating more fruits and vegetables makes a difference.
Fatigue occurs naturally with age as men lose stamina and strength. Fortunately, there are ways to combat fatigue and feel energized all day. Exercise sends oxygen throughout the body, rejuvenating the cells and giving men more energy for everything they want to do. Building muscle also helps increase stamina, and weight lifting is necessary for men to remain strong. Lift lighter weights in the beginning and slowly add weight to get stronger. Avoid overdoing, which can damage muscles and bones and put men in bed rather than exercising.
A balanced diet is a foundation for improved fitness. The urge to eat junk food gets strong, but it leads to weight gain and poor health. Being overweight can cause heart disease, diabetes, and other chronic conditions. Choose whole grains, lean meat, low-fat dairy, non-fatty fish, and fresh vegetables and fruits. Shop the perimeter and center of the food market to find the freshest foods rather than eating from cans and boxes. Simple changes go a long way when it comes to establishing healthy habits for longer life.
Breathing matters during workouts and every day living. Meditation helps men focus on their breathing and get in touch with how oxygen energizes the body. During workouts, breathing is essential to support endurance. As men age, it helps to take breaks between bending, breathing, and building muscle. Warm up for a few minutes before working out, then do cool-down exercises for five minutes afterward. Maintaining a even pace helps avoid injuries and issues with age.
Working out should be functional and fun. If workouts are boring, men tend to avoid doing them. Mix it up to keep the routine enjoyable and adventurous. Join a local gym and take fitness classes between weight lifting and jogging the treadmill. Try sports from your youth, such as baseball, basketball, and football. Dare to do something different, such as kayaking or mountain climbing. Set goals, then work to exceed them. Make workouts a reward rather than a task to stay with them.
Meal planning is a way to avoid grabbing food on the go. Fast food is filled with fats and preservatives, making it a poor choice for men over 40. Planning and cooking ahead ensure there are always fast, healthy meals when men get hungry. Clean out the cabinets of fattening foods such as potato chips, frozen pizza, and canned pasta. Fill the refrigerator with fresh foods, such as apples and carrots, that are easy to grab on the way out the door.
Stress builds cortisol and adds to belly fat, which increases the risk of heart disease and stroke in men over 40. Reducing stress promotes weight loss and optimum overall health while reducing health risks such as obesity and high blood pressure. Take time out for hobbies, relationships, and relaxation. Deep breathing exercises are an excellent way to reduce stress. Regular workouts are another great way to reduce stress and produce dopamine in the body for feelings of happiness and well-being.
Stay in Check
Once men achieve fitness over 40, it’s crucial to keep their weight in check. Weigh in every couple of weeks to check for weight gain. Continue to make healthy eating and living choices, including a balanced diet and daily exercise. Schedule annual physical exams to stay in the best health. Take care of health issues as they arise to reduce their impact on the body. A little maintenance goes a long way.
Facing 40 doesn’t have to be stressful. Healthy living supports youthful looks and energy for many years to come. Start living well today to reap the benefits tomorrow and into the future. Be aware of the concerns men face as they age and address health issues immediately. Maintain a balanced diet, exercise daily, and reduce stress to live the best possible life. With these ten tips in mind, men can enjoy their forties and look forward to their fifties with confidence.