Home / treatment / Age-Appropriate Exercises For Men

Age-Appropriate Exercises For Men

Age-Appropriate Exercises For Men

There are some changes you can make in your exercise routine to combat age-related declines in health and fitness, says David Proctor, Ph.D., an assistant professor of kinesiology at Penn State University and a fellow of the American College of Sports Medicine.

 

Regular exercise is “preventive medicine for the aging process,” Proctor says.

“Old age should not be a deterrent to becoming physically active. We know that even 90-year-old nursing-home residents can achieve dramatic increases in muscle strength and mobility with a supervised weight-training program.”

Proctor charts fitness and health changes across the lifespan of a typical American male. He also provides exercise-intensity recommendations for four age groups, including activities to maximize your health, as well as safe and effective exercises and equipment.

 
 Fitness, Health, and Exercise Change
Across The Lifespan (U.S. Men)
Age 18 – 30 30 – 50 50 – 70 70+ 
Typical Fitness Changes Cardiovascular fitness begins to decline at about age 30.

 Flexibility decreases.

Abdominal fat increases.

Bad cholesterol (LDL) rises.

Blood sugar rises (pre-diabetic state).

 Muscle mass & strength decrease.

Blood vessels stiffen and blood pressure rises.

 Muscle strength, bone density, body weight & balance decrease.

 

 
How exercise can slow the loss of fitness with aging Aerobic exercise plus strength training promote overall fitness & healthy body weight.

 Aerobic exercise combats “creeping obesity,” and diabetes and cardiovascular disease.

Stretching slows loss of flexibility.

 Strength training slows loss of muscle.

Aerobic exercise keeps blood vessels healthy.

 Strength training delays frailty and enhances ability to remain physically active.

 
Exercise Intensity Modifications
ST = Strength Training

AT = Aerobic Training

HRMax = Maximum Heart Rate = 220 – age (in years)

Example: HRMax in 160 in 60 year old man; aerobic training is at 80-120 (50-75% of HRMax)
 ST: 10-15 repetitions per exercise

AT: 60-90% of HRMax

 ST: 10-15 repetitions per exercise

AT: 50-75% of HRMax

 ST: 10-15 repetitions per exercise

AT: 50-75% of HRMax

Safety Modifications

Slower training progression

Longer recovery between sessions

Machine weights, stretch bands, or light dumbbells for strength training

Avoid high-impact activities.

 ST: 10-15 repetitions per exercise

AT: 50-75% of HRMax

Safety Modifications

Slower training progression

Longer recovery between sessions

Machine weights, stretch bands, or light dumbbells for strength training

Avoid high-impact activities.

 
Suggestions for safe and effective exercise AT
Running-jogging

Bike, row, swim

Aerobic dance

ST

Free weights

Standard push-ups

Abdominal curls

 

 

Sports

Basketball, soccer

Racquet Sports

 AT
Running-jogging

Bike, row, swim

 

ST

Free weights

Knee push-ups

Abdominal curls

Back extensions

 

Sports

Golf, Tennis, bowl

 AT
Fitness, Walking, Hiking

Bike, water exercises

ST

Machine weights, dumbbells, ankle weights, stretch bands

Wall push-ups, chair rises

Balance/mobility training

Stair ascent/descent

Single leg balance with chair

Tai Chi, Yoga

 AT
Fitness, Walking, Hiking

Bike, water exercises

ST

Machine weights, dumbbells, ankle weights, stretch bands

Wall push-ups, chair rises

Balance/mobility training

Stair ascent/descent

Single leg balance with chair

Tai Chi, Yoga

 

Check Also

Osteoporosis

Osteoporosis: How to prevent osteoporosis?

Osteoporosis is a disease in which tissue congestion and subsequent bone strength decreases and the …