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Exercises for Middle Aged Men

Updated on October 23, 2011

According to a study conducted by Kaiser Permanente, men become less active as they age. Middle age men are prone to weight gain, heart disease, cardiovascular disease, and other health problems.

It only takes a minimum of 30 minutes of exercise a day to help improve your health, stamina, and overall body.

So, as you age, you'll want to ensure that you maintain a healthy diet with plenty of fruits and vegetables, as well as a regular exercise routine. In some cases, performing yard work will provide a full dose of exercises, ranging from legs, arms, cardio, and simple stretches.

If you have any health issues, you'll want to make sure to contact your physician before changing your diet or exercise routine. You want to keep in mind that it's ok to feel the burn, but you don't want to over exercise yourself when you first get started. You'll have to work your way up to 100 situps and 100 pushups.


There are plenty of exercises that will benefit your body, stamina, and health.

  • Pushups - This is a simple exercise that you can mix up with different levels of difficulty. Pushups help target chest, shoulder, arm, and back muscles.
  • Arm Exercises - Whether sitting on a bench or chair, while performing barbell curls will aid your biceps. Pullups and pushups will help your tone your triceps and biceps, as well as prevent sagging underarms that become very unflattering as men age.
  • Stretches - Stretching will help prevent injuries while exercising. You'll also find that by stretching, you can improve your range of motion, promote healthy joints, repair muscles, and aid muscle growth. It's important to stretch before and after your exercise workout.
  • Cardio Exercises - Because men have a high risk of heart and cardiovascular disease, it's very important to engage in various cardio exercises. Running, biking, hiking, and swimming will aid blood flow, burning calories, weight management, and overall cardio health.
  • Aerobic Exercises - Aerobic exercises are great to get rid of fat around the mid-section of the body. Aerobic exercises also aid respiration, strengthens the heart muscle, improves circulation, increases red blood cells, improves mental health, reduces stress and depression, reduces the risk of diabetes, and builds lean muscles. Cycling, jump roping, running, yoga, and water aerobics are simple and popular aerobic exercises.

Crunches, lunges, squats, and other exercises are great exercises to consider, as well as weight training exercises.


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    • fiftyish profile image

      Andy Aitch 5 years ago from UK & South East Asian Region

      Hi Whitney

      I don't know how old you are, but you've written a nice little piece there for us men of middle-age ;-)

      I'm 50 years old (just turned), and lucky to live in Chiang Mai, which is in northern Thailand. Most days i trek up a mountain path through dense jungle for a good hour or so, but as beneficial as that is for me, i still can't flatten the ole gut :( Guess that means the diet needs closer scrutiny ;-)

      Anyway, nice Hub, thanks for writing it.


    • profile image

      Darvis Simms 6 years ago

      I recommend middle age men build their fitness program around strength training.

    • Charles Webb-it profile image

      Charles Webb-it 6 years ago from Edmonds,WA

      good i have to find away to do it. sigh