Stay Strong, It’s Your Move
Getting older doesn’t mean slowing down—it means getting smarter about your health. For men over 50, regular exercise is essential to maintain strength, energy, and independence. There are so many benefits to exercising regularly, why wait until you’re up against the wall to get started? Experience these benefits throughout your lifetime by engaging in exercise regularly. In a nutshell, here’s why it matters:
Physical activity reduces risk of major diseases
Regular exercise lowers the risk of:
- Heart disease
- High blood pressure
- Type 2 diabetes
- Stroke
- Certain cancers (colon, prostate)
- Cognitive decline and dementia
Exercise boosts testosterone and mood
- Physical activity can help regulate hormones like testosterone.
- It also reduces depression, anxiety, and improves confidence and sleep.
Muscle loss accelerates after age 40
- After 40, men can lose 3–5% of muscle mass per decade unless they’re strength training.
- Strength/resistance training is critical to maintain independence and mobility.
Falls are a major health risk
- Exercise (especially balance and leg strength training) prevents falls—a leading cause of injury and death in men over 65.
How Much Exercise Do You Need?
Just 30 minutes a day can make a major impact.
- 150 minutes/week of moderate activity (like walking, swimming, or cycling)
- 2x/week strength training (bodyweight, dumbbells, resistance bands)
- Include balance & flexibility work 2–3x/week (try yoga, tai chi, or core exercises)
You don’t have to hit the gym to see results. Yard work, walking the dog, or stretching during commercials all count.
See Results Fast
- In 2 weeks: Better energy and lower blood pressure
- In 6 weeks: Improved strength and endurance
- Immediately: Stress relief and better sleep
Make It Stick: How to Stay Motivated
- Join a walking group or pickleball league
- Track your steps or blood pressure with a smart device
- Set small weekly goals
- Keep it social—invite a friend or partner
- Focus on function, not just fitness
Real Strength Starts Inside
You’re not just working out—you’re showing up for your future. Start today. Know your numbers. Move with purpose.