The 8 Best Exercises for Men to Stay Fit After 50

Before starting any new exercise routine, it is advisable to consult a certified fitness or medical professional. They will determine which movements are suitable for your age and current stage of life. It is important to remember that exercise should not cause any pain. If you ever experience pain, it is crucial to stop immediately and reassess with a professional.

1. Squats

I suggest incorporating squats into the workout routine for all clients who are able to do them. It is not necessary to use a barbell squat specifically; instead, opt for a squat variation that is manageable yet provides a challenge. This may involve box squats using only your body weight, incorporating a kettlebell for goblet squats, or increasing intensity with barbell squats.

No matter which squat variation you select, ensure that your knees are aligned with your toes, prevent your torso from leaning forward, and strive to achieve parallel thighs to the floor.

2. Pull-ups

To maintain overall fitness and day-to-day strength, it is crucial to keep your upper body strong and sustain the range of motion in your shoulders. You have the option to select between overhand, neutral, or reverse grip pull-ups. In case you are unable to do pull-ups with your body weight, you may opt for negative pull-ups, where you jump to the top of the bar and gradually lower yourself down.

3. Pushups

Pushups have several advantages as an exercise. Firstly, they effectively target and engage the chest and shoulder muscles in a coordinated and functional manner. Additionally, the necessity of maintaining core stability during pushups prevents the hips from drooping, thus providing the additional benefit of core training within the same exercise.

To make pushups less challenging, one can modify them by placing hands on a higher surface. On the other hand, the level of difficulty can be enhanced by raising feet or bringing hands closer.

4. Deadlift

When it comes to staying fit, including a variation of a deadlift is necessary. Popular options include standard barbell deadlifts and Romanian deadlifts. Additionally, you can utilize dumbbells or kettlebells as your resistance.

To execute a typical deadlift, start by flexing your knees and hips and positioning your chest at a 40 to 45-degree angle in relation to the floor. Apply force through both feet to raise the load until your hips and knees are fully extended.

To perform Romanian deadlifts, start by slightly bending the knees and then proceed to hinge forward at the waist to reach the barbell. Unlike standard deadlifts that place more emphasis on the quads, Romanian deadlift variations target the hamstrings and glutes.

5. Overhead Press

In order to maintain upper body strength and mobility, it is important to incorporate overhead pressing into your routine. Being able to reach overhead and apply force is necessary for various tasks like reaching for tools or screwing in lightbulbs.

The overhead press can be performed using barbells, dumbbells, or kettlebells. When performing the press, ensure that your shoulders do not shrug and always fully extend your arms to lockout.

6. Rows

Rows are exercises that target the major muscle groups in your upper back and biceps by involving horizontal pulling. The bent-over single-arm dumbbell row is my preferred rowing exercise, but you can also perform it with a kettlebell. Moreover, you can accomplish hitting both sides simultaneously by doing bent-over barbell rows.

No matter which type of rowing exercise you choose, make sure to keep your shoulders from shrugging and concentrate on bringing your shoulder blades together firmly when completing the rowing motion.

7. Lunges

Lunges are considered as a highly effective functional workout for the lower body. They imitate the normal walking motion and contribute to enhancing balance, coordination, athleticism, as well as strength and muscle development. Personally, I favor dumbbell lunges where dumbbells are held by your side. Alternatively, you may also execute kettlebell lunges or place a barbell on your upper back.

To perform a lunge, start by taking a deep forward step, then bend your front leg and lower your back knee towards the ground. If you are lunging in place, push through the floor to step back to the starting position. If you are doing walking lunges, use the opposite leg for your next step.

8. Standing Rotations

As you age, it is crucial to include some kind of rotational core exercise in order to maintain a strong core and ensure the health of your spine. Personally, I prefer standing cable rotations as long as the necessary equipment is accessible. Nonetheless, other excellent alternatives include Russian twists, medicine ball twists, or resistance band rotations.

Regardless of the twist variation you select, it is important to avoid rounding your spine while rotating. To start, ensure that your spine is in a neutral position, and then proceed to rotate by engaging your hips and torso. Remember to repeat the rotation on both sides.

How much activity do older adults need?

It is recommended by the Physical Activity Guidelines for Americans that you aim for at least 150 minutes (2½ hours) of moderate-intensity aerobic exercise per week, such as brisk walking or fast dancing. It is best to be active for at least three days a week, but any amount of activity is better than none at all. Additionally, it is advised to engage in muscle-strengthening activities such as lifting weights or doing situps at least two days a week. The guidelines also suggest combining multiple components of exercise for your weekly physical activity, including balance training, aerobic exercise, and muscle-strengthening activities. If you prefer vigorous-intensity aerobic activity like running, aim for at least 75 minutes per week.

How older adults can get started with exercise

When you start exercising, it is important to keep in mind a few things. Exercise and physical activity are beneficial for both your mental and physical well-being, and they aid in maintaining your independence as you grow older.

Start slowly when beginning exercise

To ensure success and safety when starting a physical activity routine, it is important to gradually increase the intensity based on your current fitness level. Excessive exercising can result in injury, potentially leading to giving up. Adopting a steady and gradual progress is the most effective strategy.

In order to ensure safety and minimize the chances of getting injured, it is important to take precautionary measures.

• Begin your exercise program slowly with low-intensity exercises.
• Warm up before exercising and cool down afterward.
• Pay attention to your surroundings when exercising outdoors.
• Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
• Wear appropriate fitness clothes and shoes for your activity.
• If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.

Make sure to assess your current fitness level in all four types of exercise: endurance, balance, flexibility, and strength. Even if you are fit for running, not incorporating stretching means you are not optimizing the advantages of your workout. Record your outcomes for monitoring your advancements as you continue exercising.

Keep track of how these test exercises feel when thinking step by step. If the exercises were challenging, adjust them to your comfort level and gradually increase intensity. If they felt easy, it indicates that your fitness level is higher, enabling you to set more ambitious goals and push yourself further.

Four questions to ask your doctor about exercise

Are you thinking about incorporating exercise into your daily routine or substantially boosting your level of physical activity? Engage in a conversation with your doctor regarding the exercises and physical activities that would be most suitable for you. Utilize your appointment as an opportunity to inquire:

1. What types of exercise would work for me? Your medical history and current activity level will help your doctor recommend exercises that are doable and safe. Your doctor can also help you come up with a plan to gradually increase the intensity or duration of your physical activity. This information might be part of an exercise prescription, which indicates how you should exercise and for how long. You can “fill” this prescription by yourself or coordinate with a personal trainer or exercise medicine specialist.
2. Are there any exercises or activities I should avoid? Your doctor can make recommendations based on your health history, keeping in mind any recent surgeries or ongoing health conditions such as arthritis, diabetes, or heart disease. This would be a great time to check with your doctor about any unexplained symptoms you’ve been experiencing, such as chest pain or pressure, joint pain, dizziness, or shortness of breath. Your doctor may recommend postponing exercise until the problem is diagnosed and treated.
3. How does my health condition affect my ability to exercise? Some health conditions can affect your exercise routine. For example, people with arthritis may need to avoid some types of activity, especially when joints are swollen or inflamed. Those with diabetes may need to adjust their daily schedule, meal plan, or medications when planning their activities. Your doctor can talk with you about any adjustments you need to make to ensure that you get the most out of your new exercise routine.
4. Is my preventive care up to date? Your doctor can tell you if there are any tests you might need. For example, women over age 65 should be checked regularly for osteoporosis.

How to set fitness goals

Having a clear objective often serves as a source of motivation for individuals to make progress on a project. Goals prove to be most beneficial when they are precise, attainable, and personally significant. It is crucial to consistently assess your goals as you make advancements or when your priorities alter.

Write down your short-term fitness goals

To make physical activity a regular part of your daily life, it is helpful to set short-term goals. These goals should include considerations of what resources or actions are necessary to engage in physical activity. For instance, you may need to purchase suitable walking shoes or complete an Activity Log to effectively incorporate physical activity into your busy schedule. It is important to ensure that your short-term goals effectively contribute to your physical activeness. Here are a few illustrations of short-term goals:

• Today, I will decide to be more active.
• Tomorrow, I will find out about exercise classes in my area.
• By the end of this week, I will talk with my friend about exercising with me a couple of times a week.
• In the next two weeks, I will make sure I have the shoes and comfortable clothes I need to start walking for exercise.