Trying To Stay Fit When You’re Middle Aged?
Have you noticed that as you approach being a middle aged man, that keeping your body healthy and fit becomes more difficult? You have to go an extra mile to keep your body looking and feeling great. What you were once able to do with ease, now requires more work. This happens to all of us, despite how well we maintained ourselves through our younger years. The body changes and there is no denying that.
The good news is that staying fit doesn’t have to be a hard row to hoe. This is why we have assembled 4 simple ways that you can try to stay fit after 50.
Cut the Consumption of Excessive Salt To Stay Fit When You’re Middle Aged
The excessive intake of “too much salt” is attributed to 1 in 10 deaths of mature adults. The other detail worth noting is that 60% of those deaths occur in men. High levels of sodium in food can adversely impact your heart, contributing to high blood pressure.
If high blood pressure is not treated in due time, it can lead to a heart attack or stroke. Luckily, we have the ability to control through diet how much salt we ingest.
Below is a short list of the most sodium rich foods:
- Processed cheese (American, Velvet, etc.- instead opt for the lower sodium choices like mozzarella and Swiss)
- Cured meats (ham, salami)
- Cold cuts
- Chips and pretzels
- Hot dogs and sausages
- Boxed or frozen meals
- Pickles and pickles vegetables
- Canned vegetables
Keep in mind that the recommended daily intake of sodium is 2,300mg. Most often people exceed this.
Cut The Consumption Of Excess Sugar To Stay Fit When You’re Middle Aged
Too much sugar is a major cause of obesity and a plethora of diseases. Type II diabetes is often clearly linked to excessive sugar consumption. High sugar intake is also linked to heart disease, the number one cause of death worldwide. Several cancers can also be attributed to a sugar rich diet, as well as an increased risk of depression.
Too much sugar can also lead to a cosmetic decline of your skin, damage on your dental health, and has also been linked to kidney disease.
Studies also show that excessive sugar can lead to impaired memory and cognitive decline.
All of these health hiccups make it imperative that you limit sweets, desserts or any processed food that’s high in sugar. Remember: moderation is key.
Keep Your Bones Healthy and Strong To Stay Fit When You’re Middle Aged
We generally think of osteoporosis as a “women’s disease.” However, it is the kind of illness that middle aged men can also suffer from and often by the age of 50, men start to lose a lot of mass. The term osteoporosis literally means “porous bones,” and while it is more common in women, it is certainly not off the table for men.
To make your bones strong, you should add probiotics to your daily diet. A study in The Journal of Cellular Physiology concluded that the consumption of probiotic supplements by male mice elevated their bone density. If taking probiotics in pill forms doesn’t suit you, you can easily find them in various fermented foods and dairy products.
Foods high in probiotics:
- Yogurt
- Sauerkraut
- Kombucha
- Pickles
- Tempeh
- Kimchi
Calcium is also key for bone health, and for men 19-70, the recommended daily intake is 1,000mg. After the age of 70, this number increases to 1,200mg/day.
Foods high in calcium:
- Yogurt
- Beans and lentils
- Almonds
- Whey
- Collard greens, spinach, and kale
- Soybeans and tofu
- Milk
- Figs
Vitamin D is also critical in helping your bones to absorb their necessary calcium. The recommended vitamin D intake is 400 IU for men under 70 and 600 IU for men over 70. We all know this supplement is most easily found in sunlight, but can also be found in many foods.
Foods rich in vitamin D:
- Fatty fish
- Egg yolks
- Mushrooms
- Cow’s milk
- Soy Milk
- Cereals fortified with vitamin D
Consider Cardio-Workouts Stay Fit When You’re Middle Aged
The best part about cardio exercises is – it not only involves running on a treadmill! There are many other ways to practice this form of exercise. For instance, you can take your dog for a walk daily. This can prove to be a great way to perform your daily cardio.
Since cardiovascular issues are commonly observed among 50+ men, a solid habit of daily cardio workout is a must. You can also consider cycling to make your cardiovascular system stronger and healthier.
Eat Healthy Fats To Stay Fit When You’re Middle Aged
You must already know that eating saturated fats can damage your arteries, resulting in hearth problems. In addition, they also harmfully affect your memory and concentration. This is why it is suggested to avoid all such food items that are full of bad fats including red meat and cheese.
Instead, you should eat foods that contain good fats such as nuts and flaxseeds. Healthy fats can improve the performance of both heart and health, allowing you to lead a long, prosperous life.
Following these rules aren’t hard at all as long as you’re determined to stay as fit as a fiddle. Check out this article for more fitness tips after you turn 50.
