Exercise For Men 55 Or Over

Because of its ability to counter the effects of aging, exercise is often compared to a fountain of youth. Beginning around age 40, men's blood vessels begin to harden, muscle mass tends to decrease and weight gain becomes more common. This loss of muscle and increase in weight continues as you age into your 50s and beyond. Regular aerobic exercise, strength training and stretching exercises are recommended for men age 55 and older to minimize the effects of aging and help you stay healthier for longer.

Aerobic Exercise

Regular aerobic exercise helps control your blood pressure, cholesterol, blood sugar and can reduce age-related memory loss. It helps your heart and lungs work more efficiently and reduces your risk for developing chronic disease. The American College of Sports Medicine recommends that healthy men older than age 55 participate in at least 30 minutes of moderate-intensity aerobic exercise on five days each week. Healthy men should exceed this recommendation for even greater health benefits, especially as you age. Choose aerobic exercises that you enjoy to increase your chances of sticking with your workout plan.

Strength Training

The Centers for Disease Control and Prevention reports that strength training slows your loss of muscle mass as you age and boosts your metabolism. It also strengthens your bones, relieves some symptoms of arthritis and improves your mood. Men between age 55 and 65 should participate in muscle-strengthening exercises for your major muscle groups at least two times each week. As you age past 65, increasing your strength training to three times each week may provide greater health benefits and help you maintain your functional health. Strength training can include lifting weights, using resistance bands or doing exercises that use your body weight as resistance.

Stretching

Men 55 years and older should include stretching exercises to improve range of motion and physical function. Stretching your major muscle tendon groups at least two times each week can prevent the loss of range of motion and flexibility associated with aging. Do your stretching exercises when your muscles are warm, which can be during your warmup or cool-down phase of your exercise. Continuing your stretching exercises past age 55 may also contribute to improved coordination and balance.

Considerations

Many men older than age 55 experience health problems that may make exercise more challenging. Check with your doctor before starting a new exercise program if you have been sedentary for some time or if you have a chronic condition that may make exercise unsafe for you. The Harvard Medical School reports that men at any age can benefit from beginning an exercise program and choosing a variety of exercises can keep your workouts fresh and fun.