Before you read any further, I want you to consider how do you feel right now?
Do you look in the mirror and say wow! or is it a more resigned feeling that your body has seen better days?
And more worrying is the fact that you are not quite sure whats going on within your body, you read and hear stories of middle-aged men suddenly been told by a doctor that they need to change their lifestyle because of inactivity, being weight and poor diet.
And if they don’t they will die young.
Now, this is not about scare stories, this about YOU – The way you are today, right now. If you do decide that you want to read my article then please have an open mind. It could be the best thing you read today. SO-
Your decision right now on whether you read any further and then decide to do something about your lifestyle will change your life forever. There is no guarantee in life but you can make them better odds.
There is no guarantee in life but you can make them better odds.
If you do decide that you want to read my article then please have an open mind. It could be the best thing you read today. SO-
If I was to offer you a product that can do the following things:
Reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
And it was free, easy to take has an immediate effect and you don’t need a GP to get some – Would you say YES or NO?
SO, what is this free product on offer that can do all the above -EXERCISE.
And before all of you run for the hills saying “I have heard it all before and I am not interested – I am happy with life, so go away”- I would say to you – fine, I am not here to judge anyone.
What people decided to do with their lives is a personal choice.
In the World of Health and Fitness.
Like you, I have heard it all before and I used to come from a position of qualified scepticism.
But, you know what over the years I have had a complete change of heart. Today I have a fitness plan.
You know, as you get older don’t you find time flies by, for some unknown reason life just seems to be getting shorter, and there is still so much that I want to do.
But there are plenty of things you can do that may extend it, and the one that springs to mind is your lifestyle and having a fitness plan.
Again I hear you say heard it all before not really interested- But can I say you should be interested, this is just not about you, think about your partner or children, would they like you to die young? I think not.
Whenever I hear of a new piece of research on health or how to design a fitness or a new diet plan, it’s best to consider what the experts say before proceeding.
One thing that bugs me is that people pay too much attention to the idea that your body changes as you get older.
Yes, as we get older your body does change, that’s just fact, but how it changes and how as middle-aged men we effect those changes is another matter.
The experts out there have us believe that we lose muscle, our metabolism slows, and we generally embrace a slippery slope that leads to eventual death as soon as the clock strikes midnight on our 50th birthday.
It’s like everything you read today, you can believe some of it or none of it.
Let’s take for example muscles lose.
We lose muscle as a natural part of ageing and as we do, our metabolisms slow down which causes weight gain. A decrease in muscle mass also makes us physically and mentally weaker.
We lose muscle mass at about the rate of 8pc over a 10 year period without preventive action – hardly earth shattering!
In terms of metabolism, any slowdown can normally be explained by general inactivity and the loss of muscle it brings about. Lifestyle decisions, in other words. And your diet.
Remeber: Two-thirds of a fitness plan is based on the kitchen and the other third is exercise.
So, chaps you need to get to know your kitchen, take an interest in what your partner cooks and what you eat.
The kitchen is where it all starts. So if you have a poor diet and are putting on weight or want to lose a few pounds, don,t blame your partner, take an interest, find out whats in your diet and make the changes-You maybe surprised with the reaction you get from him or her!
Don’t believe all you read on Testosterone levels
You’ll also hear a lot about how little testosterone you produce in your 30s and 40s compared to your 20s. Don’t believe everything you read on this! This is a great article to read on Testosterone levels.
One fact I strongly recommend you make a note of:
It’s been estimated that almost half of the over-fifties in the UK do little or no exercise. And with the number of people in this age category expected to rise by 37 % to over 27 million by the year 2031, this will soon amount to a huge chunk of the population.
Now I am not painting every middle-aged man with the same brush, but if we are really honest with ourselves- some of us could do with losing a few pounds.
Guys! If you want to lose some weight and at the same time put some extra cash in your pack pocket- READ THIS ARTICLE
So Why Did I Make the Change and Start a Fitness Plan?
Well, I just got fed up with looking the way I did, plus I wanted to be around few more years, you know spend quality time with my family. Also, I read about the health benefits which included, exercise can help with depression and hypertension, which I suffer from and anything I could do to help me I was willing to try.
Nobody forced me to make some simple decisions on my lifestyle it just felt right for me to change and to see if I could gain the benefits of having a fitness plan, and would exercise make any real difference
Being 58 and having a few extra pounds around the middle-15 to be accurate- I thought well if I can lose the weight how would I feel?
So I built into my week time for some regular exercise. Nothing earth-shattering, nothing that any other middle age man can do-it’s just a question of attitude and for you to allocate 3 or 4 hours a week on some simple exercise.
How Did I Achieve My Goal?
Not through exercise alone, or calorie restriction – I did it through understanding the kitchen, on what I eat which meant controlling my intake of carbohydrates, eating more fresh fruit and vegetables and reduced the amount of red meat.
Plus I changed my mindset to look at exercise as a way of getting what I wanted. – To get fit and lose the extra pounds.
George Foreman once said:
“You can do more; you’re better than that. You can dare to dream even bigger…aim higher, do more, be more, earn more, and go further. If nobody else believes you can do it, I believe you can do it, I believe you can. But whatever you do, commit with all your heart & don’t stop until you get where you want to go
Should you be more active, not less, after you hit middle age?
The answer to that question is- YES we should be more active.
But it again comes down one big factor. HOW MUCH DO YOU WANT TO CHANGE YOUR LIFESTYLE?
There is no other bigger question than that.
Ok there may be physical reasons why we cannot become more active, but the biggest reasons are that
- You can’t be bothered
- You are happy with the way you are.
- You don’t want to be told what to do.
We use a thousand and one reasons not to do exercise rather than to find a thousand one reasons to do exercise.
Given the overwhelming evidence, it seems obvious that we should all be physically active. It’s essential if you want to live a healthy and fulfilling life into old age.
It’s medically proven that people who do regular physical activity have:
- Up to a 35% lower risk of coronary heart disease and stroke
- Up to a 50% lower risk of type 2 diabetes
- Up to a 50% lower risk of colon cancer
- A 30% lower risk of early death
- Up to an 83% lower risk of osteoarthritis
- Up to a 68% lower risk of hip fracture
- A 30% lower risk of falls (among older adults)
- Up to a 30% lower risk of depression
- Up to a 30% lower risk of dementia
So Where Do You Start?
Ok, so where do you start?
To stay healthy, you should try to be active daily and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities- So that’s about 20mins a day.
That’s right just 20mins a day.
Break that down in what types of exercise you need to do.
Try a combination of:
- Balancing exercises
- And crucially weight-training exercises.
Related Article: The top five causes of premature death
Do I Need To Join a Gym?
Only if you want to.
There is no hard and fast rule on this, it’s a personal choice.
- Gym membership can vary on cost and also on the level of equipment and instructors
- Gyms can be a bit intimidating especially if you are bit self-conscious.
- It also down to your own personality. You may want to just train on your own or you may want to meet new people.
Joining a gym gives you a reason not to go – it’s costing you money every month.
Also, you have to think were your nearest gym is to you, there is no point having to drive miles to get there, trust me after the first few weeks the novelty will wear off and you find excuses not to go.
If you do decide to your local gym, use it, find a friend to go with, if not buddy up with someone at the gym, find someone you train with, share your goals.
And number one rule – Use the instructors- book an introduction with the gym, tell him OR her to want your goals are. to ask for advice on the best routines and stick to a plan set some realistic targets.
Ask for advice on the best routines and stick to a fitness plan set some realistic targets.
Don’t set to higher challenges- aim to lose a couple of pounds a week.
And wear whatever you feel comfortable with, don’t go for the latest gym gear-Save your cash – it’s not a fashion parade – you there to get fit!
Having said that if you are single and find it difficult to meet the opposite sex, the gym is a great place to make friends and find a new partner, remember they have their goals share them and take an interest – You may never know where it may lead to.
The Alternative-Train Home.
There is a belief that you can’t train at home and have the same results as going to a gym.
Not true. In fact, you more apt to adopt fitness as a lifestyle – consistency is key.
The key thing to remember is that you do something, somewhere, sometime. I
Fitness experts say It doesn’t take much effort or money to design an effective workout program at home.
Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works for all the major muscle groups.
But even with no props or machines, you can build muscles and burn calories.
Tips for Home Exercises
- Challenge yourself and avoid boredom. At home, you won’t have the variety of equipment and classes that are available at a gym. So surf the Internet and browse fitness magazines to check out new workouts and make sure you’re exercising correctly
- Find an exercise partner. You’ll be less likely to find excuses when you’ve arranged to work out with a friend.
- Schedule your workouts. Have a plan. Have a planner and write out your exercise appointments one month in advance.
- Use a diary to track your progress and jot down any breakthroughs you may have.
- When you have a bad day, write that down, too, to help you to find patterns you can break
- Set goals, like training for a race or losing 20 pounds. Goals should be something you can’t-do right now, but you know is within your reach
- The most important thing to remember – make exercise as integral to your life as sleeping and eating. You have to think of it as a lifestyle change. It doesn’t end.
- Get out of the mindset that exercise is something you’re only going to do for a period of time.
Below are five exercises or forms of training that can be incorporated into your health and fitness efforts at home.
The plank is a great exercise for maintaining a strong core, which in turn helps you just about in every functional movement you’ll need in life.
Kettle Bell Complex
Resistance training is very important for maintaining your strength and muscle mass; men tend to overlook, especially as we grow older and the idea of lifting weights seems a waste of time.
Try and complete one kettlebell complex a week, this will help to keep your muscles strong. Resistance training is also great for burning through body fat in a short space of time.
Related Article: Strokes in middle-aged men and exercise
For those unfamiliar, a complex refers to a sequence of exercises performed without rest, typically using the same piece of equipment. So, we’re looking at:
- Single arm swing
- Single arm clean
- Single arm snatch
- Single arm push press
Here’s a middle-aged problem that’s probably universal: stress.
Stress registers in every day of our lives.
A good way to attack stress is by punching a bag. This gives you a short, intense workout that taps into your primal urges to release tension
- Probably the best total body cardio workout for the middle-aged men. The benefits of swimming are: It improves your co-ordination
- Enhances your cardio system,
- Aids fat loss,
- Gives you a top-to-toe stretch while you’re at it
- And it reduces the stress on your joints
- Plus it’s fun!
By now, we all know that yoga is good for us. What many men don’t realise is that it doesn’t take up much time to do.
You don’t need to stretch and meditate for 30 minutes to reap the benefits.
Just try and integrate just 5-10 minutes into your morning routine can have a profound impact on your overall health.
If you are not sure or have an idea as to how to start or you are a complete beginner then try this very simple routine.
- Take a brisk walk.
- Do abdominal exercises and push-ups
- Have a swim
- Spend 10 mins relaxing, meditation or mindfulness thoughts
5 things to Remember for gym or workout at home
Warm up well
It takes longer to get your muscles working properly as you get older because the various systems take a little longer to fire up. So always perform a light five-minute warm up first like a jog.
Mix it up
Don’t keep doing the same thing day in day out. Change your routine regularly. If you lift the same weights or run at the same speed all the time you won’t get any stronger or fitter. Incorporate some interval training, combining high and low intensities, or classes into your fitness programme.
Don’t cut it short
You need to exercise for a minimum of 20 minutes to reap any benefits so aim to work out for around half an hour to 45-minutes each time, to begin with. As you get fitter you can increase this to an hour.
Work your core
As we age our core strength suffers, which can result in bad posture and a sore back, knees and hips. So make sure you incorporate some core-strengthening exercises twice a week.
Keep it steady
If running for the first time, use a metronome and set it to 180 beats per minute. This ensures you take shorter strides and limits impact on joints.
So after reading this article are you now ready to set your fitness plan or are you going to simply say no, can’t be bothered or any one of the thousand excuses that middle-aged men find for not a least finding just 20mins a day? 2o mins to potential extend your life in later years.