As we get older, health becomes a priority. This is especially true for men over 50, who can become more susceptible to age-related illnesses or other health issues. While older age is often associated with retirement and relaxation, there should be emphasis on maintaining your health to keep your body in prime shape for many years to come. Check out some of these strategies for men over 50 to stay healthy, targeting muscular strength, metabolism, chronic diseases, and more.
1. Schedule Regular Health Screenings
One of the most important routines for men over 50 to adapt is going to the doctor for mandatory health screenings and regular checkups. Health experts and doctors agree that early detection through screenings is key to preventing or managing health conditions. These are some of the checkups you should add to your list:
- Blood Pressure Checks: Regular monitoring can identify potential heart issues early or warrant a blood pressure medication.
- Cholesterol Levels: Keeping your good and bad cholesterol levels where they need to be can help reduce heart disease risk.
- Diabetes Screening: Early detection of pre-diabetes or diagnosed diabetes can help avoid complications associated with diabetes, and proper management of your sugar levels in the future.
- Cancer Screenings: Prostate and colorectal cancer risk increase with age, so getting these screenings is especially important.
2. Stay Active with Regular Exercise
Along with health checkups, maintaining your health through physical activity is also important for men over 50. While age can bring decreased muscle mass and energy levels, you can counteract them with a consistent exercise routine that works for your body. Try out some of these options:
- Cardiovascular Workouts: Some great cardio workouts include brisk walks, swimming, or cycling, improving both heart health and overall endurance.
- Strength Training: Weightlifting or completing body weight exercises can preserve or grow muscle mass and maintain your functional fitness.
- Weekly Activity Goals: Try to get at least 150 minutes of moderate-intensity activity weekly to put your strongest foot forward.
3. Prioritize Quality Sleep
Sleep is important for people of any age, but especially those who are older, like men over 50. Sleep quality tends to lessen with age, increasing the risks of insomnia and disrupted sleep in older individuals. By getting those full nights of sleep, your body can restore itself. Try these tactics to have a more restful sleep:
- Regular Exercise: Exercise allows the body to expend energy, so by the end of the day, you’re tired and can fall asleep faster.
- Avoid Stimulants: Try to stay away from caffeine and other stimulants before bed, which can negatively impact falling and staying asleep.
- Establish a Bedtime Routine: Keeping to a normal routine helps with your circadian rhythm. This may include reducing screen time before bed, creating a cozy environment, or picking a solid time to go to bed each night.
4. Make Smart Dietary Choices
Fueling your body with the right nutrients and food groups is a great way to stay on top of your health. Metabolism levels slow with age, so men over 50 should adapt their diet to their new levels. These are some key changes to make to your diet:
- Reduce Sodium Intake: Keeping sodium levels in the right spot is crucial for maintaining your blood pressure, so low-sodium options might be the best choice.
- Flavor Enhancers: Instead of using salt and increasing your sodium intake, try replacing it with garlic powder, onion powder, and citrus to keep the taste without the extra salt.
- Increase Dietary Fiber: Try to include around 28 grams of fiber daily to support your digestive system and regulate blood sugar levels.
Final Thoughts
While getting older isn’t always bad, men over 50 do need to pay attention to their changing health needs. From exercising, workouts, and even sleep, finding the best balance of all of these can help improve quality of life. Getting older doesn’t have to mean suffering from pain, no sleep, and illness. Minimize your health risks today with some of these strategies, and your body will thank you.