How To Get Fit For Men Over 45

Loss of muscle and bone and a decrease in your metabolic rate are all part of the aging process. Fortunately, men over 45 can get fit, slowing this process down. To get fit, it is imperative you make a few lifestyle changes through diet, exercise and stress reduction. Getting fit decreases your risk of developing cancer, heart disease, diabetes and stroke. It also keeps you mobile and independent as you get older, improving your overall quality of life.

Step 1

Eat a well-balanced diet. Consume foods that carry essential vitamins, minerals and other nutrients. Fresh fruits and vegetables, lean meats such as chicken and fish, and whole grains such as oatmeal and beans are all good choices. Drink 8 to 10 glasses of water a day. These foods and drinks are low in fat and help keep you from packing on unhealthy calories and accumulating excess fat. Avoid junk food and drinks such as chips, cookies, doughnuts, juice, soda and alcohol.

Step 2

Engage in cardiovascular exercise to increase the strength of your heart and lungs. The American College of Sports Medicine recommends that adults under age 65 perform moderate-intensity exercise for 30 minutes five days a week or high intensity exercise for 20 minutes three days a week. Swimming, running and cycling are all effective exercises that give you a good sweat.

Step 3

Lift weights two to three days per week to increase your muscular strength. Pick 8 to 12 exercises, doing two to three sets of 10 to 12 repetitions of each exercise. Squats, lunges, pushups, bicep curls, tricep dips and situps are all good choices. Maintain good form throughout each exercise to ensure you are getting the most out of your workout and decrease your risk for developing an injury. If you are unsure of how to properly execute an exercise, ask a trained fitness professional for assistance.

Step 4

Reduce your stress, which can cause health problems, such as heart disease, lack of sleep, unhealthy eating and fat accumulation around your waistline. Take a walk or join a yoga class to decrease stress levels.

Tips and Warnings

If you are just beginning an exercise program, gradually increase the frequency and duration of your workouts. Allow at least one day of rest between strength training workouts to let your muscles recover. Stretch after each workout to improve your flexibility and range of motion, and to decrease your risk for injuries.
Consult a physician before starting an exercise program.