{"id":28435,"date":"2021-11-17T10:46:58","date_gmt":"2021-11-17T15:46:58","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28435"},"modified":"2021-11-18T12:03:46","modified_gmt":"2021-11-18T17:03:46","slug":"fitness-tips-for-men-over-50","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/fitness-tips-for-men-over-50\/","title":{"rendered":"5 Health And Fitness Tips All Men Over 50 Should Have On Their Radar\u00a0"},"content":{"rendered":"<p class=\"p4\"><span class=\"s1\">\u201c<\/span>Health is wealth\u201d may be a hackneyed expression, but there<span class=\"s1\">\u2019<\/span>s no denying its truth\u2014a fact that becomes increasingly clear as we age, when mental and physical health and wellbeing begin to outweigh other priorities.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">\u201c<\/span>A healthy diet and lifestyle are important all life long, but their priority increases after age 50 because of the myriad of changes our bodies go through with age,\u201d says Keith-Thomas Ayoob, Ed.D., R.D., F.A.N.D., professor at the Albert Einstein College of Medicine and founder of <a href=\"https:\/\/cuttothechasenutrition.com\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Cut to the Chase Nutrition<\/span><\/a>. <span class=\"s1\">\u201c<\/span>Metabolism slows, muscle mass gradually decreases, and chronic health problems crop up or become worse. A healthy diet and lifestyle, though, can not only prevent or delay many conditions but also help you feel much better and more vital well into your senior years.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">For men, in particular, there are a few guidelines to keep in mind in order to protect health and wellness after 50.<\/p>\n<h2><span class=\"s3\"><b>1. Include protein In <em>every<\/em> meal<\/b><\/span><\/h2>\n<p class=\"p7\"><span class=\"s1\">\u201c<\/span>Lean muscle mass plays an integral role in keeping men strong and independent\u2014but what most men don&#8217;t know is that, as you age, you need increased protein in order to maintain that lean muscle mass,\u201d says <a href=\"https:\/\/www.laurenmacleodrd.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Lauren MacLeod<\/span><\/a>, R.D., L.D. <span class=\"s1\">\u201c<\/span>Your body becomes less responsive to protein intake, so you need more in order to prevent sarcopenia (muscle wasting).\u201d Maintaining muscle is also important for <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/boost-testosterone\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">supporting testosterone levels<\/span><\/a>, a concern for many middle-aged men.<\/p>\n<p class=\"p7\"><a href=\"https:\/\/doi.org\/10.3390\/nu8060359\" target=\"_blank\" rel=\"noopener\">Studies<\/a> suggest that older men should aim for at least one gram of protein per kilogram of body weight per day. For a man that weighs 175 pounds, which is about 80 kilograms, that<span class=\"s1\">\u2019<\/span>s at least 80 grams of protein per day.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p7\">To ensure you<span class=\"s1\">\u2019<\/span>re hitting your daily protein goals, MacLeod recommends including a protein-rich food in <i>every<\/i> meal or snack. <span class=\"s1\">\u201c<\/span>You may immediately think of meat, but other high-protein foods include dairy (milk, yogurt, cheese), nuts and nut butters, beans, and protein shakes,\u201d she says. (When you&#8217;re on the run, a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\">protein shake<\/a> comes in handy, too.)<\/p>\n<h2><span class=\"s3\"><b>2. Eat more prebiotic foods<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u201c<\/span>About <a href=\"https:\/\/www.apa.org\/research\/action\/men\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">six million American men suffer from depression every year<\/span><\/a>, but they are far less likely to seek help than their female counterparts,\u201d says dietitian Kara Landau, R.D., founder of <a href=\"https:\/\/upliftfood.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Uplift Food<\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">According to Landau, one major way that men can support their mental health is through nourishing their gut, which often takes a hit as medication use increases and life stressors shift around middle age.<\/p>\n<p class=\"p1\"><span class=\"s1\">\u201c<\/span>One of the most important nutrients to support men&#8217;s mental health from 50 years of age onwards is <a href=\"https:\/\/www.vitaminshoppe.com\/p\/nutra-flora-fos-750-mg-100-capsules\/vs-2151\">prebiotic fiber<\/a>, which is fuel for probiotics,\u201d she says. <span class=\"s1\">\u201c<\/span>Because 90 percent of mood-calming serotonin is found within the <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fmicb.2018.01459\/full\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">gut<\/span><\/a>, including a good source of prebiotics daily to nourish the gut microbiome is an important step men can take to care for their mental health.&#8221;<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">She recommends incorporating prebiotic-rich foods, such as cooked and cooled grains and potatoes, legumes, and lentils, every day. You can also consider a supplement like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/nutra-flora-fos-750-mg-100-capsules\/vs-2151\">The Vitamin Shoppe brand Nutra Flora FOS<\/a>.<\/p>\n<h2><span class=\"s3\"><b>3. Strength train at least three times a week<\/b><\/span><\/h2>\n<p class=\"p7\"><span class=\"s1\">One of the most important fitness tips for men over 50? Embrace resistance. \u201c<\/span>As you age, it is important to stay active and focus on exercise, which can help lower health risks, boost energy, and build the muscular strength needed to perform daily activities,\u201d says trainer J<span class=\"s4\">ohn Gardner, C.P.T., co-founder of online fitness service <a href=\"https:\/\/www.trainwithkickoff.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Kickoff<\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<p class=\"p1\">Over the years, the everyday implications of regular movement become even more relevant. <span class=\"s1\">\u201c<\/span>When you&#8217;re over 50, you need to make sure your muscles are strong enough to climb stairs, carry groceries, or even push furniture around the house,\u201d Gardner notes.<\/p>\n<p class=\"p1\">Part of the equation here: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/low-testosterone\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">testosterone<\/span><\/a>, which is crucial for everything from muscle mass and strength to libido, and declines as men age. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11158037\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Research<\/span><\/a> suggests that by age 60, 20 percent of men have testosterone levels below the normal range. <span class=\"s1\">\u201c<\/span>Strength training can help boost that, as it has the biggest impact on testosterone levels out of all types of workouts,\u201d explains Gardner.<\/p>\n<p class=\"p1\">To bolster testosterone, build muscle, and boost strength, men 50 years of age and older should strength train for 30 minutes at least three times a week. <span class=\"s1\">\u201c<\/span>You can do this by lifting weights (start with light weights and move up gradually), using resistance bands, or even doing bodyweight strength exercises such as pushups and situps,\u201d suggests Gardner.<\/p>\n<h2><span class=\"s3\"><b>4. Start Doing yoga<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u201c<\/span>If I could get every man over 50 to do one thing to positively affect their lives, it would be yoga,\u201d says Trainer Matt Scarfo, C.P.T., a contributor to free online workout platform <a href=\"https:\/\/liftvault.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Lift Vault<\/span><\/a>. Not only does yoga improve mobility and flexibility, but it also helps build strength, which can help prevent joint and muscle injuries. Plus, it promotes healthy circulation, which can ward off stiffness and soreness, he adds.<\/p>\n<p class=\"p1\"><span class=\"s1\">\u201c<\/span>All of this is great for men over 50 as, in my experience, they tend to neglect exercises that work on flexibility and, as a result, are always stiff and sore, which impedes them from living as active a life as they would like,\u201d Scarfo says.<\/p>\n<h2><span class=\"s3\"><b>5. Get Enough calcium and vitamin D<\/b><\/span><\/h2>\n<p class=\"p7\">Think osteoporosis is a <span class=\"s1\">\u2018<\/span>woman&#8217;s disease&#8217;?<span class=\"s1\">\u00a0<\/span>Think again; roughly <a href=\"https:\/\/www.google.com\/url?q=https:\/\/www.cdc.gov\/nchs\/fastats\/osteoporosis.htm&amp;sa=D&amp;source=docs&amp;ust=1636729905932000&amp;usg=AOvVaw2dgGmw_wvKIZN59eaO0-Sk\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">20 percent of osteoporosis cases<\/span><\/a> in those over the age of 50 occur in men. Though a variety of health and lifestyle factors contribute to bone strength over the years, nutrition plays a key role\u2014and vitamin D and calcium are two nutrients, in particular, that older men should pay attention to.<\/p>\n<p class=\"p7\">According to Ayoob, the vast majority of the body<span class=\"s1\">\u2019<\/span>s calcium is stored in our bones while vitamin D helps the body absorb that calcium. All adults under 70 need <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">600 IU of vitamin D<\/span><\/a> per day, while those over 70 need 800 IU. Meanwhile, men over 50 need <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">1,200 milligrams of calcium<\/span><\/a> per day.<\/p>\n<p class=\"p7\">You can find vitamin D in foods such as UV-treated mushrooms, eggs, fatty fish, and fortified foods, Ayoob says. Dairy, beans, chia seeds, and green vegetables like kale, broccoli, collards, and Brussels sprouts, meanwhile, provide calcium.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p7\">While Ayoob recommends striving to meet your needs through food, many people over 50 don<span class=\"s1\">\u2019<\/span>t do so, making supplements a helpful option.\u00a0Our picks: <a href=\"https:\/\/www.vitaminshoppe.com\/p\/vitamin-d3-1000-berry-chew-60-chews\/vs-2831\">The Vitamin Shoppe brand D3 Soft Chews<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/calcium-soft-chew-chocolate-60-chews\/vs-2832\">Calcium Soft Chews<\/a>. Bonus: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-to-pair-together\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Taking them together<\/span><\/a> is a one-two punch for bone health.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cHealth is wealth\u201d may be a hackneyed expression, but there\u2019s no denying its truth\u2014a fact that becomes increasingly clear as we age, when mental and physical health and wellbeing begin to outweigh other priorities.\u00a0 \u201cA healthy diet and lifestyle are important all life long, but their priority increases after age 50 because of the myriad<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-tips-for-men-over-50\/\">Read More <span class=\"screen-reader-text\">5 Health And Fitness Tips All Men Over 50 Should Have On Their Radar\u00a0<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":28440,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,5,9],"tags":[],"class_list":["post-28435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Health And Fitness Tips All Men Over 50 Should Have On Their Radar\u00a0<\/title>\n<meta name=\"description\" content=\"Since our needs and priorities change as we get older, keep these health and fitness tips for men over 50 top-of-mind as you age.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-tips-for-men-over-50\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Health And Fitness Tips All Men Over 50 Should Have On Their Radar\u00a0\" \/>\n<meta property=\"og:description\" content=\"Since our needs and priorities change as we get older, keep these health and fitness tips for men over 50 top-of-mind as you age.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-tips-for-men-over-50\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-17T15:46:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-18T17:03:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2021\/11\/older-man-holding-barbell.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Perri O. 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