After the age of 60, men are increasingly prone to a range of health problems. This is simply down to the normal effects of an ageing body and genetic factors. However, men are generally less careful about looking after their health than women, and this can make any existing issues worse.
A range of health problems become more common as men age, including prostate disorders, high blood pressure, heart disease, and erectile dysfunction (ED). Some men also become more prone to mental health problems such as low mood, lethargy, irritability, and poor concentration.
All adults in England over the age of 40 are invited to go for routine health checkups every five years, and it’s strongly recommended that men act on this invitation. The checkup will highlight any problems such as high blood pressure and high cholesterol that can be treated before they develop into more serious conditions.
It is estimated that at least a quarter of men aged over 60 suffer from ED, and this is often caused by undiagnosed hypertension, heart conditions, or diabetes. It can be caused by a range of psychological and emotional factors as well, such as depression, stress, poor body image, and anxiety.
It’s important that older men do not simply accept sexual dysfunction as an inevitable part of getting older, because it may be an early indicator of other health problems. A visit to the doctor will bring peace of mind, and if any serious illnesses are ruled out, the doctor may offer medication such as sildenafil (the trade name for Viagra) as the first line of treatment.
The doctor may also recommend lifestyle changes such as eating a healthier diet, taking more exercise, and cutting back on smoking and alcohol consumption. Most people tend to become less active as they get older, but it’s important to stay fit to lower the risk of disease and injuries.
Older people who do not currently exercise may find the government’s recommendation of 150 minutes of moderate-intensity exercise per week rather daunting, but the key is to start with whatever you are capable of doing, and work up as you get stronger.
When it comes to how often a man over the age of 60 should exercise, it depends on the current level of fitness and experience, and how easy it is to fit workouts in around other commitments. The most important thing is to pick an exercise that you genuinely enjoy, otherwise, you will soon lose motivation and are more likely to give up.
Speaking to Yahoo News, fitness expert Ty Paul explains that weight-bearing exercises are particularly important for older people, because we naturally lose muscle mass and bone density as we get older. Exercise is not just important for physical fitness; it can also boost mood and make us feel more positive, confident and mentally energetic.
Paul recommends: ‘Government guidelines suggest that we should perform some form of physical activity everyday. You should seek advice from a GP if you haven’t exercised for a while. Recent studies have proven that weight-bearing exercises are integral for people aged 60 and over to help improve their bone density and maintain muscle mass.’
Weight-bearing exercises include squats, repeated eight to 12 times. If this is too difficult, start by sitting in a chair and lifting yourself to a standing position without using your arms to support you. If you can already do squats without any difficulty, try lifting dumbbell weights to increase resistance.
Lifting weights above your head is a good way to maintain a range of movement in the shoulders, particularly as we rarely need to perform this movement in everyday life, to the detriment of good posture. Lunges strengthen the legs and improve balance, and planks are good for core strength and improving overall balance and stability.
Many of these exercises can be done at home with minimal equipment. There are also many workout videos available to view for free on platforms such as YouTube, so it’s possible to road test different types of and durations of exercise until you find something that works for you. Even 20 minutes every day can soon make a noticeable difference.
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