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How to Get Fit at 50 for Men

by
author image James Neel
James Neel is a writer, entrepreneur, fitness enthusiast and certified personal trainer. He has worked in the fitness industry for many years and has a passion for sharing his knowledge with others. His college education consists of degrees in business and kinesiology.
How to Get Fit at 50 for Men
Couple stretching together Photo Credit Catherine Yeulet/iStock/Getty Images

For a lot of men, becoming fit at the age of 50 is quite a feat. There is nothing more impressive than a physical fit elder. Although it may be difficult, it is possible with motivation and hard work. There are some lifestyle changes you will need to make in order to achieve your goals.

Step 1

How to Get Fit at 50 for Men
Man eating yogurt Photo Credit Jupiterimages/Comstock/Getty Images

A balanced diet is a must to become fit. Since age is associated with several health concerns, monitor the amount of fat you consume, as this will affect your heart.

Step 2

How to Get Fit at 50 for Men
Man cutting carrots Photo Credit Thomas Northcut/Digital Vision/Getty Images

Eat a balanced diet consisting of fruits and vegetables, whole grains, lean protein and diary. Healthy eating is essential to get into shape at any age, it can help reduce high blood pressure, lower high cholesterol and manage diabetes as you age. (See reference 4)

Step 3

How to Get Fit at 50 for Men
Bowl of oatmeal Photo Credit Lilyana Vynogradova/iStock/Getty Images

Eat as much fiber-rich, unprocessed foods as you can as this is very healthy for your digestive system and overall health. They help rid your body of fats and carcinogens. (See reference 4)

Step 4

How to Get Fit at 50 for Men
Assorted vitamins Photo Credit manu10319/iStock/Getty Images

Although they are not necessary, health supplements can be very beneficial. Vitamins A, C and E are great for your prostate. Vitamin B is for boosting your energy, while also helping your body to process nutrients more effectively. Calcium can help maintain bone density and structure. A multivitamin is a great start for a supplement. (See reference 5)

Step 1

How to Get Fit at 50 for Men
Coulpe Kayaking Photo Credit Kraig Scarbinsky/Digital Vision/Getty Images

Whether it be tennis, basketball or another sport, find a physical activity you enjoy doing. This will make sticking with exercise much easier. Activities such as kayaking and swimming may be easier on your joints. Activities such as flag football and ultimate Frisbee may be more sociable.

Step 2

How to Get Fit at 50 for Men
Man streching Photo Credit Catherine Yeulet/iStock/Getty Images

Engage in stretching before and after your workout. Stretching will increase mobility, help prevent injuries and help your muscles recover. Perform dynamic stretches before your workout to warm up. Dynamic stretches are generally done while moving, held for two seconds and repeated 10-15 times. Effective dynamic stretches include leg swings and arm circles. Perform static stretches after your workout as a cool down. Static stretches are generally done while remaining stationary and held for 20-30 seconds. An effective static stretch for your lower body are quad pulls. An effective static stretch for your upper body is the bowing stretch.

Step 3

How to Get Fit at 50 for Men
Man on bicycle Photo Credit Mike Watson Images/moodboard/Getty Images

Perform cardiovascular exercise after warming up and before weight training. This will prepare your body for weight training by increasing your heart rate and body temperature. Cardio is very effective at burning calories and body fat. It will also help you maintain healthy lungs and a healthy heart. This may consist of running, cycling or using a stair machine. Perform 30 minutes of cardio per day at least four times per week.

Step 4

How to Get Fit at 50 for Men
Man lifting weights Photo Credit Francesco Ridolfi/iStock/Getty Images

Perform weight training after cardio. Weight training is very effective at burning calories and body fat and increasing strength and muscle mass. Perform compound exercises, such as bench presses, squats and deadlifts. They are generally more effective because they incorporate multiple muscle groups at once. Weight train three to four times per week for optimal results. (See reference 3)

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GOAL
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  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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