Aging is a natural process and therefore, exercising regularly and eating a balanced diet to sustain good health is essential. It is a universal fact that aging takes a toll on your fitness and well-being. However, increasing age doesn’t always lead to an unhealthy future. Men above 50 can be fit, healthy, and active and lead wholesome lives if they put in extra effort and make right choices. Taking care of your sleep cycle, maintaining the appropriate weight, and getting your health screenings regularly, keep you strong and promise a bright future. If you are crossing 50 and want to stay fit and strong, you should consider maintaining a healthy lifestyle.
Six Useful Tips for Men to Live a Healthy Life After 50
The health tips explained below will help you maintain a balanced healthy lifestyle after crossing 50:
One of the most crucial steps in maintaining health after 50 is consistency with your daily activity. Men over 50 exercise occasionally or have long periods of inactivity following small bouts of being active. It is advisable to draft an exercise regimen that you can incorporate into your daily lifestyle to sustain bone and muscle health and ensure your cardiovascular system remains in good condition.
Not exercising on a regular basis causes several minor and major health problems. You can perform any physical activity, such as walking, jogging, house cleaning, or yard work, to achieve this goal. Any physical activity which gets your heart rate above 100 beats per minute is highly beneficial
Engaging in mild aerobic exercises to elevate your heart rate slightly above average is preferable to maintain optimum cardiac functionality. According to the national guidelines, you should clock in 150 minutes of aerobic activity per week, which is only 22 minutes of exercise, daily to stay active and energetic as a man above 50.
Weight training strengthens skeletal muscle and bones. It is very beneficial for men after they turn 50 to engage in some resistance training. However, you should seek your doctor’s approval before starting any new exercise regimen because the right amount of resistance training truly matters. Start training with bodyweight exercises and then proceed to minimal weights using dumbbells, barbells, and kettlebells.
Reduce Sodium Intake
Consuming excess salt has detrimental effects on your health, especially if you are a man above 50. Persistently high intake of sodium causes raised blood pressure, leading to cardiovascular disease and stroke. Too much sodium also puts unnecessary strain on the blood vessels and kidneys to effectively filter and remove it from the body. To prevent these adverse health effects, you can modify your diet. Choose to eat more leafy green vegetables, fresh fruits, and whole foods rich in antioxidants and potassium. Try alternative spices such as salsas and garlic to flavor your food instead of seasoning it with salt. Also, avoid fast, processed, and canned food since it contains excess salt.
Reduce Sugar Intake
Eating foods rich in processed sugars can cause health problems for everyone, but men over 50 are most vulnerable to obesity, diabetes, and heart disease, compared to younger men. Having excess sugar only raises these risks, aggravating your health problems. Almost all packaged foods, such as juices, cereals, and granola bars, which seem healthy, are full of sugars. The best strategy is to be aware of these food items and instead opt for fruits and grains that contain natural sugars.
Maintain a Healthy Weight
With growing age, it becomes more difficult to shed extra pounds and maintain a healthy weight. Men are more likely to gain weight around the midsection in the form of visceral fat compared to women with age. The fat surrounding the abdominal viscera is detrimental to health because it raises the chances of suffering from a heart attack, type 2 diabetes, and other health issues.
Hence, one of the most crucial tips to stay fit and healthy after 50 is to focus on holding the appropriate weight. Doing so will make it easier for you to lead an active life and avoid common health issues.
The best step you can take for your health after crossing 50 is to finally quit smoking because cigarettes contains carcinogenic compounds that can cause irreversible damage to the body. The risk of developing fatal lung damage increases with age because the body’s defense system starts weakening. Hence, the longer you smoke, the greater the harm to your health. Some tips that can help you quit smoking include identifying situations that urge you to light a cigarette so that you can avoid them. Furthermore, try to be more receptive to methods aside from using sheer willpower. You should also join a strong support group to help you battle withdrawal symptoms.
One of the most effective strategies for men to maintain good health after 50 is to frequently opt for preventative exams and health screenings. Doing so will enable them to detect health problems in their nascent stages and treat them before they become significant problems. Since prevention is better than cure, especially at a more advanced age, you should consider being proactive about your wellness and health and schedule a colonoscopy, heart scan, and lung scan at least once a year.
Some of the important screening tests you should go for after your physician’s approval are:
High levels of cholesterol circulating in the body result in fat deposition around abdominal viscera and blood vessels, increasing the risk of stroke and heart attack. A blood test determines the amount of cholesterol in the body, so healthy people over 20 should have a cholesterol test within four to six years. Older people, especially men with heart disease, should get their cholesterol levels checked more frequently.
Prostate Specific Antigen
All men above 50 should consult their doctor about the test’s risks and benefits and schedule one if necessary. A simple PSA (prostate-specific antigen) test is highly effective in determining prostate cancer in its early stages.
If you are looking for ways to stay energetic and young even after crossing 50 but need help knowing where to start, you can use the tips above to guide you on your health journey.
These tips may help you live a healthy life and enjoy it to the fullest by making a few changes to your daily routine and opting for healthier options concerning your diet.