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Top Exercises for Men Growing Older

If you are a man fighting against father time then I applaud you. I will hopefully be the same one day. As a personal trainer and fitness coach, I work with men who are in their 50's, 60's, 70's and even 80's every week. As men grow older, maintaining a regular fitness routine becomes increasingly important. Exercise not only helps to slow down the effects of aging but also keeps you physically fit, mentally sharp, and emotionally balanced. However, it's crucial for you to choose exercises that suit your age and health conditions. I have put together some of my favourites fitness exercises that can help you stay active, healthy, and full of vitality.

1. Walking:

Just a simple act of regular walking can have huge benefits. Walking is a low-impact exercise that enhances cardiovascular health, strengthens muscles and bones, and boosts mental well-being. Aim for at least 30 minutes of brisk walking each day to maintain a healthy weight and reduce the risk of chronic diseases like heart disease, diabetes, and stroke. You may not be climbing the Himalayas but there is no harm imagining you are. Grab the dog or even a neighbour's dog if you need help getting motivated. It should go without saying that when I say grab the neighbour's dog I mean ask them first. "Finn told me to" might not work as well as you would hope.


2. Strength Training:

Engaging in strength training exercises can help maintain muscle mass, increase bone density, and prevent age-related muscle loss (sarcopenia). Simple exercises like bicep curls, lunges, squats, and push-ups with resistance bands, light weights, or body weights can work wonders. Start with lighter weights and gradually increase the intensity to avoid injury. A body in motion tends to stay in motion. Sound familiar? Get after it even if it means a few reps each day to get started. Consistent habits create results.



3. Yoga and Stretching:

Yoga and stretching exercises are excellent for improving flexibility, balance, and posture. They can also help reduce joint stiffness and pain associated with conditions like arthritis. Yoga poses that focus on gentle stretches, deep breathing, and relaxation, such as mountain pose, tree pose, and child's pose, are ideal. Flexibility and mobility help prevent injury. More importantly, less pain means you are not as grumpy. I get it. You are misunderstood. You are not grumpy you are just giving feedback. Trust me. It's a hard sell even for me. Give the stretching a try.


4. Swimming:

Swimming is a low-impact, joint-friendly exercise that is perfect for seniors. It helps improve cardiovascular health, builds strength, and increases flexibility. Swimming and water aerobics provide resistance and support, making it easier on joints while still allowing for a well-rounded workout. Plus, its fun. There's nothing wrong with splashing around a little to keep everyone out of your lane. Let your inner child come out again.

5. Cycling:

Cycling is an excellent cardiovascular exercise that is gentle on the joints. It not only strengthens leg muscles but also improves cardiovascular health and enhances balance. It is advisable to use a stationary bike or opt for cycling outdoors on level ground for safety. If you are daring and want to take to the open road with cycling then I would recommend you reach out to a local cycling club. They are everywhere and even in remote places you would have never thought.


6. Tai Chi / Qi Gong:

Tai Chi is an ancient Chinese martial art form that focuses on slow, continuous movements, deep breathing, and meditation. Tai Chi improves balance, flexibility, strength, and reduces stress. It also helps in maintaining joint health and preventing falls, which can be a significant concern as you get older. Not to mention, you looking pretty zen cool when you get your photo taken in some pose on a mountain top.


7. Chair Exercises:

For gents with limited mobility or those experiencing health issues that restrict standing exercises, chair exercises can be a great alternative. Gentle movements like seated leg lifts, arm curls, toe taps, and neck stretches can be done comfortably while seated, improving circulation, flexibility, and muscle strength. Even when you think you have no options there is always a way to raise your energy. Remember, movement is not just about the body. It's about keeping the mind and spirit at its best.


Always remember to consult with a doctor or a certified fitness professional before starting any new exercise program, especially for you men with underlying health conditions. (You know who you are.) It is important to start gradually and listen to your body. Challenge yourself but remain within your capabilities. By incorporating one or more of these exercises into a regular routine, you can optimize your health and enjoy a high quality of life. If you don't use it you will inevitably loose it.

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