Now is the time to get in shape. And I'm not just talking about the kind of shape that allows you to fit into your old jeans - I'm talking about the kind of shape that makes you feel strong, healthy, and confident.
Just because you're over 40 doesn't mean you have to start slacking off your exercise routine. In fact, exercise is more important than ever now. Testosterone levels decline naturally around this age, leading to muscle weakness and decreased energy levels.
Hitting the 40s isn't easy; in addition to all other things, you'll be dealing with the inevitable but much-dreaded onset of muscle degeneration. It'll be so hard to do the hardcore exercises that you won't blink an eye for before.
But this doesn't mean you can, very conveniently, find a permanent spot on a sofa in your living room. You have serious business (exercise) to tend to. Plenty of exercises are suitable for men over 40, and they are waiting for you.
Low-impact cardio exercises such as walking, biking, and swimming are all great options. Strength training is also important for maintaining muscle mass, but older men may want to focus on lifting lighter weights with more reps or bodyweight exercises. Whatever exercise you choose, stay safe and listen to your body - after all, you're not getting any younger!
So, as I said before, If you're over 40, it's more important than ever to start exercising regularly. But what kind of exercises should you be doing? This article discusses 10 exercises that are perfect for guys over 40.
Related Article: Exercises to Stay Safely and Effectively in Your 40s, 50s, and Beyond
10 Best Exercises for Men Over 40
For men over 40, exercise is not about becoming Arnold Schwarzenegger. It's about looking and feeling your best to live a long, healthy life. It's also about staying strong and independent as you age. But with so many options, it can be tough to know where to start. Here are 10 exercises that are perfect for men over 40:
1. Squats
Squats are a great way to build lower body strength and improve your fitness level. Plus, they can be done just about anywhere - no gym required! They strengthen your posterior chain muscles (pretty much all the muscles in the lower body) without straining the joints.
Squats should be your favorite because they are awesome, with or without weights. If you want to up your muscle game a notch, choose dumbbells or kettlebells; they are better than barbells in joint safety and engage more stabilizing muscles.
Related Article: 6 Best Leg Exercises That Will Get You in Shape Fast
2. Push-Ups
Push-ups are yet another great choice for building strength and improving fitness. They are perfect for building upper body strength and are far better than bench presses or machine presses. Push-ups protect your joints from unnecessary stress and abrasion, making them ideal for older adults.
You don't have to feel old already because 40 isn't that ancient, but you'll inevitably face quite a few physiological and physical changes. So, it makes sense to reconsider and rearrange your workout routine accordingly.
3. Pull-Ups
Pull-ups are a bit more challenging than squats or push-ups, but they're still a great exercise for guys over 40. They'll help you build upper body strength and improve your fitness level.
You can do them with very little equipment. Grab a Pull-Up bar that can be attached to a door frame if you have space issues, or go for a wall-mounted model if you have a gym space. Hit your reps whenever you have a few minutes to spare and stay in shape.
Pull-ups are not for everyone; many people find them too demanding. You can go for lat pull-downs if you are one of them. They work the same muscles but easily and more conveniently.
Related Article: 6 Days Pull-Up Workout Plan to Get the Results You Want
4. Dumbbell Shoulder Press
On point, if you want to sculpt your shoulders and avoid the saggy look, don't use a barbell after the 40s. Dumbbells engage the muscles the same way, perhaps even better, and safeguard your shoulder joints that are becoming fragile with age.
It'd be so tempting to load a barbell for old times' sake, but assess your position and see if your body can take it in the long run. Once in a blue moon won't kill, though!
5. Running
One exercise for everyone, young and old alike: that's running or walking. You want to stay fit? Get on your feet! It's that simple. Running or walking is basic and yet the most essential of all exercises.
Even if you are doing strength training for hours in gyms, you'd want to go for a stroll because of all the amazing benefits of walking or running. It's a great way to improve your cardiovascular health and get in shape. Plus, it's relatively easy to do and requires no special equipment.
6. Biking
Biking is another great cardio workout that can be easily done outdoors or at the gym. It's also a low-impact activity, which means it doesn't come with collateral problems (joint pain and inflammation); it's ideal for guys over 40 who might be concerned about joint pain.
7. Swimming
Swimming is an excellent exercise for older men for many reasons. It’s extremely low impact and easy on the joints. Moreover, it's an excellent cardio workout that can help improve heart health.
8. Bench Dips
If you want to build your triceps and give in to aging, bench dips are a great option. They are easy to do, don't put a lot of strain on your shoulder joints, require no equipment, and are very easy to perform.
The best part is that they build your triceps like any fancy machine-supported or weighted exercise. Just perform them with the correct technique so you are engaging the right muscles; a surefire way to build massive triceps without equipment.
9. Golf
Moving towards the 40s can be boring for some pals; they may be so busy building a life for themselves and their families that they lose their friends. While the family is the priority, having friends, some me time, and healthy hobbies help you have a wholesome experience.
Golf is a great place to start if you want to engage in a sport or exercise that means social interaction. It's perfect for older adults because it's not a fast-paced sport, and men over the 40s can easily meet the activity requirements without burnout.
And, because it's played outdoors, it's a great way to get some fresh air and vitamin D.
10. Yoga
When you think of yoga, you might imagine young women in Lycra contorting their bodies into impossible shapes. But yoga is not just for the young and flexible. It is an excellent exercise for adult men, especially those over 40.
Yoga is easy on the joints and can help you stay in shape and maintain a healthy weight. It is also an excellent way to reduce stress and anxiety, which are often part and parcel of adult life. Plus, you do not need fancy equipment for yoga; just a yoga mat would do.
So if you are looking for a form of exercise suitable for men over 40, yoga could be the perfect option.
FAQs
1. How much exercise should a 40-year-old man do?
Adults should aim for 30 minutes of moderately strenuous activity each day, or about 200 minutes each week. For men and women over 65, this drops to around 150 minutes per week.
2. How can a man get in shape after 40?
Best way to get into shape:
If you're just starting to get into fitness, you should aim for a moderate aerobic activity for 30 minutes every day and full body resistance training three days a week. Lastly, you should also do balance/stability exercises at least twice a week.
3. How often should men over 40 weight train?
Weight train three or a maximum of four times a week:
If you want to see the outcomes you're going for, keep your training down to three to four days per week. Remember that muscle grows while you're resting, not while working out.
Conclusion
So there you have it - 10 perfect exercises for guys over 40! Remember to focus on quality over quantity when working out, and always listen to your body if something doesn't feel right. Regular exercise will make you feel fit, strong, and healthy in no time!
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