Exercising and Thriving Post 50

Passing age 50 doesn’t have to mean the healthiest days are behind you. With effort and determination, you can get in the best physical and mental shape of your life. These tips can help.

1. Reset your exercise regimen. You’ve always been an enthusiastic runner, but now may be the time to try aerobic exercises that are easier on the joints, such as swimming and biking. Strength training will reduce joint pain and help counteract muscle loss that occurs due to decreased testosterone.
2. Get preventive. Risk for a variety of health conditions rises with age, including prostate cancer, lung cancer, colon cancer, hypertension and diabetes. Stay up-to-date with recommended health screenings to help catch concerns early.
3. Eat like a (heart-healthy) man. You’ve evolved over the decades, so why shouldn’t your taste buds? Instead of beef and pork, explore leaner sources of protein, such as turkey and fish. Discover a new world of flavors by seasoning food with herbs and spices rather than salt.
4. Unlock your inner da Vinci. Follow the example of the original Renaissance man. By cultivating a variety of interests and learning new skills, you’ll keep your brain sharp and stress in check.
5. Slip into a good sleep groove. Getting at least seven hours of sleep a night is vital for good health, but falling and staying asleep often becomes more difficult with age. Help your body by avoiding daytime napping, banishing electronics from the bedroom and keeping a consistent wake/sleep schedule.
6. Testosterone levels fluctuate throughout the day, typically peaking in the morning and bottoming out in the afternoon or evening. Exercising near the end of the day may provide a small testosterone boost when levels are at their lowest.

Staying social is a key component of a fit, happy life after age 50. Maintaining strong connections with friends and family helps prevent depression and can be important to achieving health goals.

As you age, focus on strengthening these relationships:

• Children — Your children will leave the nest soon if they haven’t already, so time with them is precious. Make new memories by revisiting activities they enjoyed when they were younger, such as playing miniature golf or going to a ballgame.
• Friends — The keys to keeping friendships strong are planning ahead and making time for each other. Schedule a standing time to play golf each week with your old office mate, for example. Want to broaden your social circle? Join a volunteer group or exercise class.
• Spouse — Inject fresh life into your relationship with your significant other by taking a class, cooking or exercising together.

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