Men, stay fit and healthy beyond your 50s

These recommendations should help to keep you fit and active in middle age.

15:34 09 December 2022

You may have met some men in their 40s who are either starting to show signs of obesity or who have already crossed the line. It's also possible you've noticed that these same men, who were once very fit and healthy, now seem tired and worn out as they head toward 50. Either way, it's a trend that needs to be addressed: men in their 50s should stay healthy and fit. Aging is a natural process, but you shouldn't let it go to your waist.

These recommendations should help to keep you fit and active in middle age.

1) Lift weights

Middle age is a time when many men start to focus on lifting light weights or moving from the treadmill to the stationary bike and from the elliptical trainer to the recumbent bike. Still, weight training should remain a staple, and many experts recommend that men 20 years past their high school or college days should continue lifting weights at least twice a week. Your metabolism will thank you for doing so.

2) Eat better

Eating right in middle age is not always easy, but it's a goal worth aiming for. The truth is a diet rich in produce, lean meats, and whole grains is a diet that will give you the energy you need to keep up with life and stay in better shape. Waking up early? You'll need energy bars or whole grains to get moving on time. Getting ready for your afternoon workout? Pack a sandwich of lean protein, whole-grain bread, or brown rice with some fruit.

3) Don't sacrifice intimacy

Middle age is a time of many changes, but one that shouldn't be ignored: your sex life. Few things are more important to many men than keeping their sexual vitality in middle age. The truth is that without healthy sexual intimacy, you'll be left feeling frustrated and disappointed later on. So don't ignore it if you are experiencing erectile dysfunction. Today there are several options to alleviate your symptoms and get you back into the bedroom. Visit chemistclick.co.uk to see your options.

4) Get enough sleep

A good night's sleep helps to keep your body functioning optimally. When you get enough rest, you can navigate life more effectively, which will help you stay fit and healthy into your 50s. Your muscles need the rest, but so do your nerves and brain that work so hard to keep you moving forward.

5) Don't let your dreams fade

Don't let the hustle and bustle of your daily life take over your plans for the future. Middle-aged men tend to take their long-term plans for granted, but if you're feeling tired, stressed out, and worn down, it's time to reassess your goals. Don't let them slip away – they are worth fighting for.

6) Ask for help

Don't be afraid to ask for help when you need it most. Most middle-aged men are not dealing with the same issues as they did in their 20s or 30s. If you find yourself struggling with stress management or working on getting fit again, don't hesitate to ask your doctor or a mental health professional for assistance. They'll be more than happy to help you get your life back on track.

7) Meditate

Having a quiet place to go will help you stay fit and healthy into your 50s. Meditation is a very low-cost alternative to drugs or medication, and it has been proven to reduce stress, improve concentration and focus, and reduce the symptoms of depression. Don't wait until it's too late – get started today.

8) Take time for yourself

It would help if you had time for health. So whether you spend part of your weekend at a spa or in the garden, give yourself a break from the hustle and bustle of life that can steal your energy and make you feel stressed out. Don't let life pass you by – take a timeout so you can be well-prepared for what is right in front of you.

9) Create an exercise program you enjoy

It's important to have an exercise program that works for you, not against you. Many men in their 50s feel restricted by the same workout program they've been doing since their 20s. If you don't enjoy your workout, it won't be easy to stick with it. Work with a trainer, or consult your doctor or mental health professional to devise a workout plan that gets you results and makes your workouts pleasurable. For example, adding a brisk daily walk can help you stay fit and healthy into your 50s.

10) Stay in touch with old friends

Home alone in the evening? Often, men get into a routine where they stay away from the friends and family that make the days brighter. It helps to keep in touch with these people, even when busy. By staying connected with your old friends, you'll encourage new relationships and friendships, which will help you make new connections.

11) Enjoy your life

Life is too short to sweat the small stuff. So get out there and live it. Whether it's rock climbing, sailing, or volunteering in your community, take time to enjoy the good things in life. If you're not careful, you'll wake up one day and realize most of your life has passed you by.

12) Don't forget about sex

Did we mention that you shouldn't forget about sex? While the hormone levels might not be as high as when you were young, the need for intimacy doesn't fade with age.

13) Meet new people

You'll likely meet lots of attractive women in your 50s. Don't pass them by – get to know these women as you age and they'll become your friends.

14) Take on a new hobby

If you're unsure what to do, why not try something new? It might change your life and give you a focus outside work or school. Find a new hobby that interests you and engage with others who share the same interest. For example, bicycling has become part of many men's 50s fitness regimes.

The important thing isn't to avoid these obstacles but to prepare for them and have a plan in place should you face them. If something is getting in the way of your physical fitness goals or your mental health, don't let it stop you from achieving your goals.