Revealed: 5 best workouts for middle-aged men
If you’re in your 40s and 50s, you might want to update your fitness routine. Sirin Abu Zene, Dubai health blogger, has some very good tips.
It’s a fact that as we grow older, our bodies tend to get weaker. In your 40s and 50s, for example, you become more prone to injury, fatigue and illness. You no longer aim for a rock-hard, muscular beach body, but focus on maintenance and health instead. But in order to do that, you need a little change in your fitness habits – and that includes changing your workouts.\n\nSo to keep your fit and healthy as you enter your golden years a bit further down the road, here are 5 workouts I recommend. Yoga: This might not be the first option that pops in your head, but if your body has taken a beating in the past years, yoga could be the perfect low impact exercise for you. Slowly but surely, yoga is becoming more accepted in men’s fitness circles. And when combined with a running or weight-training programs, it can provide real health benefits such as improved circulation and respiration. So you might want to give it a shot at the very least. Hiking: If you live in an area where hiking spots are available, start taking advantage of the outdoor sport. It’s a great way to enjoy the outdoors – alone or with family – and is a great cardio workout that can lower risk of heart disease and improve blood pressure. Just make sure the weather is right and not too hot, so maybe wait until a month or two after summer if you’re living in a hot region. Strength training: Once you hit 30, you start to lose around 3 to 8 per cent of muscle mass. Strength and resistance training can help you keep your muscle mass. It can also help reduce stress and prevent injury. It’s especially beneficial because injuries take longer to heal as you get older. Don’t be intimidated by the title – strength training can comprise a simple weight lifting routine and body weight exercises. Cardio: Because metabolism slows down as we age, one of the biggest challenges middle-aged men face is maintaining a healthy weight and preventing chronic illnesses like heart disease and cancer. One way to fight back is to add a cardio routine to your weekly exercise program. Walking and jogging are great example because they don’t put extra strain on joints, which weaken as you get older. Foam rolling: Flexibility is especially important in your 40s and 50s because it helps reduce injuries and improve balance (to prevent injuries). Foam rolling helps with both. It increase flexibility and helps your muscle tissue get rid of knots and tangles that constrict blood flow. It’s particularly useful for soothing back pain, tight hamstrings, and shoulder tension.