As they age, many men start to notice changes in their bodies: slower metabolism, less energy, stubborn weight gain and muscle loss. Whether it’s the demands of work and family or simply the passage of time, fitness often takes a back seat. No matter your age, it’s never too late to prioritize your health and build strength in a sustainable, effective way.
Fitness Goals That Work With Your Body
After age 40, your body operates differently than it did in your 20s. What once felt effortless now requires more thoughtful planning. High-impact routines may no longer deliver the same results and could even lead to burnout or injury if not adjusted.
The key is to build a well-rounded fitness plan that supports your current needs and long-term goals, including:
- Strength training to preserve muscle and metabolism
- Cardiovascular exercise for heart health and endurance
- Flexibility and mobility work to prevent joint issues
- Recovery time to allow proper adaptation and healing
How Much Movement You Really Need
After age 30, men typically begin losing 3-5 percent of muscle mass per decade, and many will lose nearly 30 percent over their lifetime. That’s why sticking with a routine of strength, cardio, flexibility and rest is your best defense against age-related muscle loss.
Health authorities like the American Heart Association suggest adults aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly, plus strength training two or more days per week. That’s roughly 30 minutes most days of the week, plus focused resistance work. This mix supports cardiovascular health, muscle mass and long-term wellness.
How to Start (And Stick With It)
If it’s been a while since you worked out, ease back in by starting with 20-30 minutes of moderate activity, like brisk walking or cycling, three to five times weekly. Add resistance training twice weekly and focus on major muscle groups using bands, weights or bodyweight exercises.
To build consistency:
- Break it up throughout the day: Even two 10-minute sessions count
- Find support: Partner with a friend, class or app to stay motivated
- Sneak in extra movement: Take the stairs, stretch during work breaks or walk a lap after dinner
These simple steps help you build momentum, stay energized and turn workouts into a habit you’ll stick with.
Don’t Skip the Other Half of the Equation
Real results come from pairing exercise with healthy nutrition, stress control and quality sleep. Fill your plate with lean proteins, whole grains, fruits and vegetables. Find ways to manage stress, like family time or hobbies, and aim for restorative sleep each night.
Talk to Your Primary Care Provider First
Before beginning a new fitness program, especially if it’s been a while or you have chronic conditions, check in with your primary care provider. They can assess your baseline health and recommend an exercise plan that fits your needs safely.
Schedule an appointment with a WMCHealth primary care provider to get your fitness journey started on the right track. Call 914.592.2400 or visit our website.