Exercise Tips For Older Men

    Old age should not be a deterrent to becoming physically active. We know that even 90-year-old nursing-home residents can achieve dramatic increases in muscle strength and mobility with a supervised weight-training program.

    Fitness, Health, and Exercise Change Across The Lifespan (U.S. Men)

    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.
    • Muscle strength, bone density, body weight & balance decrease.
    • Blood pressure rises.

    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: 10-15 repetitions per exercise

    AT = Aerobic Training: 60-90% of HRMax = Maximum Heart Rate

    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

    Safest and most effective exercise choices AT

    • Running-jogging
    • Bike, row, swim
    • Aerobic dance

    Safest and most effective exercise choices 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

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