Maintaining fitness and good health requires dedication and effort. Although it may be possible to maintain a decent physique in your twenties or early thirties without regular exercise, after the age of 35, adults typically lose around 3% to 5% of muscle mass with each passing decade, a condition known as sarcopenia. Although this phenomenon affects almost everyone to some extent, there are ways for men to slow down its progression and avoid becoming frail and dependent as they age.
How strength training helps men remain healthy
One way is to start today, taking advantage of all opportunities to build muscle and strength. No matter what age you are, there is always room for improvement to maintain muscle mass and stay strong throughout your life.
The best way to tackle this challenge is to make strength training essential to any workout routine. Physical activity guidelines suggest that adults engage in moderate or more intense activities geared toward muscle-strengthening that work all major muscle groups at least two or more days a week.
Examples of muscle-strengthening activities include:
- Lifting weights
- Working with resistance bands
- Climbing stairs
- Walking up hills or hiking
- Dancing
- Working in a garden, digging or shoveling
- Using body weight such as push-ups, pull-ups, and squats
- Yoga and Pilates
Individuals who do strength-training activities will be preserving muscle mass and muscle strength but in addition will be maintaining bone mass and density, and improving heart health. Bottom line, when you have strong muscles, you are better equipped to avoid falling and breaking a bone. And this becomes more critical with aging to maintain muscle mass and strength, balance, and stability.
For men, the optimal approach is to incorporate strength training and mix up their workout routine. This involves including aerobic exercises to boost heart health, immunity, and metabolism. Examples of aerobic activities include walking, hiking, tennis, jogging, swimming, cycling, and dancing, among others. It’s crucial to select activities that you enjoy, so you stay engaged in your fitness regimen for the long haul.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
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