Exercise and Fitness

More Active Lifestyle for Males

As we age, our bodies change, men's health needs change. Our metabolism slows down, hormonal levels shift and we don't heal as quickly as we once did (have you noticed?).

As we age, our bodies change, men's health needs change. Our metabolism slows down, hormonal levels shift and we don't heal as quickly as we once did (have you noticed?).

One thing doesn't change - our need for movement and exercise.
The benefits of exercise are not just aesthetic. A toned body is beautiful, but a body that receives regular exercise and the proper supplements stays well longer, avoids many common health problems (like heart disease, diabetes, osteoporosis and depression), and lets us enjoy life more.

If you play golf, swim or go to aerobics, you want to continue these activities for many years to come. Those who've let themselves 'slip' and added a few extra pounds, or who've lost their lean muscle tone can equally benefit from an active lifestyle.

Our bodies need to move to stay healthy and remain youthful at any age. If moving your joints causes you pain, you might benefit from natural glucosamine sulfate and MSM to reduce the pain and stiffness of osteoarthritis, and keep your soft tissues (tendons, ligaments and cartilage) supple. Unlike drugs that just mask pain, these help to heal any damage to a joint's cartilage.

Youthful Movement

Because of the negative mental association many of us have with the term 'exercise' (also known as 'torture'), let's officially rename it Youthful Movement!

No desire to go to the gym or 'pump iron?' No problem! There are many exercises that you can do at home daily to stay fit and active. Some exercises are more efficient, giving maximum benefits in the least time. We'll start with the most basic youthful movement that can make a real difference, is adaptable to every level of athletic ability, and safe for all ages. Walking.

Walking

What could be simpler? If you're out of shape, your walks should start at a slow pace. Gradually work up to a fast clip, arms swinging, until you're mildly short of breath. Increase the distance on your daily walks as time and your stamina permit.

Walking gives positive stress to the heart, lungs, brain and long bones of the body. It helps to prevent osteoporosis while improving cardio-vascular function, an important issue in men's health. This youthful movement burns 500 calories an hour, so taking a brisk half-hour walk daily can also aid weight management by burning off unwanted pounds.

When you first start your daily walks, you can get relief from sore muscles with a calcium/magnesium supplement just before bed. Walking (or any other youthful movement) breaks down muscular tissue, which heals again while you sleep. Magnesium helps the tissues to rebuild, and calcium aids in the absorption of the magnesium.

We know that men's health depends upon physical movement to stay youthful, avoid fatigue, heart disease, osteoporosis and depression. These seven additional youthful movements, coupled with an anti-aging diet and the right supplements, can increase vitality, mobility and longevity.
Squats

To supplement walking, or if weather keeps you inside, squats are an excellent fitness builder. Find a sturdy dining room chair. Stand with feet shoulder width apart. Extend your derrière as though you're going to sit down. The moment your buttocks touch the chair edge, stand back up. Easy, right? Now do it 20-50 times!

When you've built up your strength, do them with a 5- or 10-pound weight in each hand. No weights handy? Fill plastic gallon milk jugs with water. Hold one in each hand as you squat. Use good form -- head up, back straight, low back arched with buttocks out to avoid straining your lower back.

Kick Backs

With that chair still handy from your squats, stand behind it, holding the top for support. Extend one leg back, the way a donkey would kick -- ten times with one leg, then switch to the other. Eventually, you can add ankle weights to increase resistance.

Side Kicks

Standing straight, hands on the chair back, bring one leg up and out to the side as far as comfortable. Ten times, then switch. It's tough at first, but this strengthens the buttock muscles. Soon you'll be ready for the ballet!

Lunges

Stand beside a wall or chair back, and use one hand for balance. Take a large step forward (forward knee bent 90 degrees), taking a deep lunge like a fencer. Return to the starting position and alternate legs. Begin with a shallow lunge, slowly going deeper as strength and flexibility allows.

Pushups

If out of practice, begin doing a pushup by leaning forward against a counter, or start on the floor, body straight, but with only knees and hands touching the floor. Later, try standard ones from the toes, body rigid. Do sets of ten, then rest and do ten more. Stop when fatigued.

Shoulder Presses

Sit on a chair, holding a book with both hands. Lift it past your chin until straight above your head. Eventually, use 5- to10-pound weights in each hand. The weight's not as important as the repetitions. Do multiple sets of ten repetitions.

Abdominal Crunches

Strengthening 'core' muscles keeps your stomach flat. Lay on the floor (or bed), feet flat, knees bent, hands gently supporting your head. Without pulling your neck, slowly curl the chin to the chest and raise your shoulders off the floor, trying to get your nose into your navel. Do NOT lift your entire torso. Avoid full 'sit-ups' taught in grade school. Curl in, hold it one second, then lower back down. Repeat in sets of ten.

Youthful movement performed daily, coupled with adequate rest and a good multivitamin, coenzyme Q10, omega-3 fish oils, calcium/magnesium and glucosamine/chondroitin with MSM are the keys to longevity and optimal men's health.

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