Age-Appropriate Exercises for Men

Chrome 2001
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Aetna Intelihealth InteliHealth Aetna Intelihealth Aetna Intelihealth
 
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Harvard Medical School
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Chrome 2001
Chrome 2001
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Age-Appropriate Exercises for Men

Men's Health
9105
Physical Fitness
Age-Appropriate Exercises for Men
Age-Appropriate Exercises for Men
htmMenFitChart
A guide to help men adapt their exercise and workout routines as they mature.
350957
InteliHealth
2011-08-25
t
InteliHealth Content
2014-08-25

InteliHealth Content

Exercise and Aging2

In This Article

10 Manly Tips
for an Aging Workout

Age-Appropriate Exercises for Men

You are never too old to become more physically active. Even 90-year-olds can increase muscle strength and mobility with a supervised weight-training program.

Use the chart below to see how regular exercise can prevent age-related declines in fitness and overall health.

Illustration Of Jogging-Walking Man 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


 

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exercise,men,aerobic,fitness,aging,abdominal,muscle,ankle,cardiovascular
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Last updated June 13, 2014


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