Middle-Aged Men’s Health: How to Get in Shape and Boost Energy

middle-aged men's health

As many men reach their middle-aged years during their 40s and 50s, they also realize that their “middles” begin to swell up a bit.

Whether it’s from a few too many beers, a lack of exercise, or just simply a slowing metabolism, these pounds and inches can creep in faster than many of us would like to admit.

And, there is no pleasant way to find out that you have begun to top the scales: Your pants don’t fit, the belt doesn’t buckle like it used to, or you go in for your annual physical and discover the numbers on the scale have crept up yet a few more pounds.

The good news, however, is there are ways to prevent the pounds from increasing and get yourself in the best shape of your life! This is all while boosting your energy and stamina.

In fact, the following are five great tips that will get you started on your road to the health and fitness you desire.

5 Tips to Improve Middle-Aged Men’s Health

Get A Physical

The first and most important part of any new physical regime is to get cleared by your doctor to ensure there are no underlying health issues that could put you at risk.

After your check up, you’ll have the confidence to move forward and start putting in the work!

Determine The Plan – Including Both Nutrition & Workouts 

As they say, weight loss is 80% in the kitchen and 20% in the gym.

That’s absolutely true.

While cutting calories is a solution, going to the gym and eating a diet you can reasonably stick with long-term is an even better one. Actually, there are many great programs that can offer guidance and support. Beachbody is recently rising to the top as one of the best.

Why?

Because it’s a reasonable plan that the average person can live with while also including support for both nutrition and workouts. The makers of this program realize that those elements go hand-in-hand to losing weight and being healthy.

Choose A Program That Fits Your Goals 

Select a program that aligns with your lifestyle and goals. Are you looking to lose 10 pounds or 100-200 pounds? Tone up? Lose fat?

It’s important to identify a workout program and, subsequently, a diet style that meets your specific needs and will help you reach your desired goals.

Beachbody has approved over 20+ workout programs at all different fitness levels. This assures that you’ll find something that works for you regardless of your current fitness level.

As your body gets stronger and in shape, you can simply advance to a more challenging level to continue pushing yourself to greater heights!

Make Your Expectations Reasonable

Aim to keep your expectations reasonable to stay the course.

For example, saying that you will go to the gym for 2 hours a day is unrealistic, especially if it’s been a while. You have work, family, and other life commitments to balance.

So, setting yourself up with something so unreasonable will set you up for failure, frustration, and discouragement.

Instead, select a Beachbody approved program, all of which have workouts lasting from 20 – 60 minutes and are usually done 3-6 times per week. This includes days for rest and recovery.

Many of these programs are doable in terms of effort and time. Have at it!

Learn to Control Your Portions

Many programs emphasize great, fancy workouts or extreme eating plans. Although this may work short-term, it’s not a sustainable way to live.

In other words, it’s not a good lifestyle change.

Counting calories is often a grey area for many dieters as every source says that people need a different amount of calories. Some say 1,800 for the average male, some say, 2,000 – 2,500 for an active male.

Others say 2,000 is standard for an adult male or female.

The conflicting information can be confusing.

Rather than counting calories, simply control your portions. Pour your food into premeasured containers till the food is even at the top, dump it onto your plate and eat.

In fact, measure long enough and you will be able to simply eyeball your food and know what a “portion” is.

It’s Never too Late to Start the Path towards Better Health

These are just a few tips for middle-aged men’s health that will help start you on your path to great fitness, even in your 40s and 50s!

Remember to stick with it. Results will not come overnight, but they will be worth the effort!

Top 5 Health and Fitness Tips for Men in their 40s

fitness tips for men in their 40s

Keeping a high fitness level is important at any age. Yet, men face a critical turning point in their lives once they get past their physical peaks.

But even if it can be difficult to get into shape, there are effective ways to craft a healthy lifestyle. This is essentially important for helping anyone get the most out of their 40s.

Instead of drastic overhauls and overly stringent regimens, men who create a realistic yet challenging workout routine will best position themselves to stay fit deep into their lives.

For anyone hoping to increase fitness and health levels, the following tips and guidelines can be a great starting point.

Health and Fitness Tips for Men in their 40s

Find a Good Fit for Your Body 

Not everyone is meant to be a marathon runner or a triathlon participant. By the time we’re in our 40s, many of us have to deal with any number of minor (or major) physical limitations, particularly with joint problems.

While running remains a terrific option for cardio, cycling can often be the better fit for anyone who deals with joint pain or lingering injuries. With less pressure placed on joints, cycling can give you all of the benefits of running without the unnecessary bodily stress.

After all, gutting out a few runs a week is admirable for someone who has joint issues. But being able to comfortably string together four or five cycling sessions a week is much better for your short and long-term health.

Cycling is not the only way to get some cardio without stressing out ailing joints.

For a truly low-impact cardio workout, it’s tough to beat the overall advantages of swimming. Swimmers show an increase in lung capacity while still burning plenty of calories. Consequently, this improves heart performance, weight loss, and other enhancements.

From P90 to Tai Cheng, there are also countless low-impact exercise classes you can join, providing plenty of opportunities to create a personalized routine built to last.

A range of Beachbody streaming classes can even let you find the right fit for both body and lifestyle. You’re able to workout wherever you are, ensuring that you rarely have a good excuse to skip a workout.

Time to Take Your Diet Seriously 

Many of us fly through our teens, 20s and 30s without having to worry too much about a healthy diet. This is especially for anyone who regularly stays active.

But that’s not a trend that remains intact for the long haul. You see, diet plays an increasingly important role in staying healthy as we age.

In fact, one of the biggest changes can be in relation to sodium levels. Older men are more susceptible to retaining water and developing heart disease associated with salt intake.

So, it’s important to find foods that are good substitutions for high-sodium meals. This is a simple and effective way to encourage long-term heart health without having to make any dramatic changes.

Additionally, you want to watch your fat intake. Make sure that you’re consuming more of the good fats – your mono- and polyunsaturated fats – and less of the bad ones – saturated fats!

Yet, many men also turn to supplements to make sure they’re getting all of the daily vitamins they need. Taking supplements to guarantee your body has enough Vitamin C, Vitamin E and zinc has shown to have benefits like helping to ward off ailments like age-related macular degeneration.

Let’s talk about bone health: there’s a big misconception that osteoporosis is mostly an issue facing women. But it can be just as big of a problem for men who don’t consume enough calcium.

An easy way to give your body a major boost is with the various protein shakes and hydration-enhancement products available through programs like Beachbody. They can easily help your body get into a healthy routine.

Otherwise, getting back to basics and making sure you eat enough vegetables – particularly the dark green variety – is an important step to toward getting the right nutrition.

Lengthen Stretching Routines 

It’s not exactly a secret that we get less and less limber as we get older. However, most don’t bother to make any changes in stretching to take this into consideration.

While experts suggest that those under 40 hold stretches for 30 seconds or so, older men should actually hold stretches up to a full minute. This ensure muscles are appropriately stretched out to perform at their best!

Actually, taking the time to properly stretch limbs can end up having a snowball effect on a workout. You’ll make them easier to get through and more effective in general.

Consistency and Being Realistic 

One of the biggest workout mistakes we often make is being inconsistent in our approach. We don’t make it a priority!  Unfortunately, this is a great way to limit your chances of truly getting into shape.

It’s great to test your endurance occasionally with an epic workout…we’re not stopping you from that! But, you’re much better off focusing on finding regular times and workouts you can easily slip into your everyday life.

Some men in their 40s try to force their way into a 5 a.m. workout regimen that’s not conducive to their existing lifestyle. Others will jump straight into a heavy workout that is not sustainable.

These unrealistic goals often end in defeat; ultimately increasing the likelihood of giving up entirely.

Instead, remaining patient with the process is much more important than attempting to be a workout hero. Successful workout routines are built around gradual and incremental increases in difficulty.

Get the Right Equipment 

Finding the appropriate equipment that will help keep you in shape has multiple advantages.

For starters, good sneakers are invaluable to just about anyone who wants to take health and fitness seriously. The last thing you need is another excuse not to workout, and those old sneakers that give you blisters when you hike or jog are sending the wrong message.

While you definitely don’t need to buy the most expensive and hippest sneakers on the market, having a comfortable pair that you don’t even have to think about is essential if you’re planning on doing most land-based workouts.

Also, many minor joint issues and physical ailments can be helped with simple items like a back, knee or ankle brace. Additionally, it isn’t a bad idea to make some sort of appropriate investment in your equipment, as this type of financial commitment can act as encouragement to stick with a workout routine.

In the grand scheme of things, spending a small amount extra to have the right equipment could turn out to be a very small price to pay if it increases your long-term health and fitness outlook.

Conclusion

Regardless of which tips you bring to your everyday life, it’s important to keep in mind that a positive lifestyle change is what yields the best overall benefits.

At the heart of the process is your personal mindset and ability to project over the longer term, which is why those who see the bigger picture tend to be at a distinct advantage.

But if you’re able to adopt a lifestyle you can honestly see yourself living six months or a year down the road, you’ll be well on your way to staying fit no matter what the aging process throws at you.

 

The True Rewards of Staying in Shape in Your 40s and 50s

staying in shape

 

Staying in shape comes with many obvious benefits, although much of the upside has nothing to do with physical appearance.

Keeping off unwanted pounds is always helpful for your long-term health outlook, especially for those in their 40s and 50s. Yet, there is a long list of other benefits that go hand-in-hand with keeping fit.

From improvements in work and social life to having the stamina to stay energized, maintaining a workout routine can have a strong impact no matter your lifestyle.

In fact, here are some of the huge true rewards of staying in shape today for tomorrow!

Regular exercise leads to improved sleep patterns

Tossing and turning at night can create a vicious cycle that leads to a drop in energy with increased irritability.

It also can make it harder to mentally prepare for a workout. Bad habits could form that would prevent a person from getting in shape.

The good news is, successfully implementing a workout regimen can easily turn the tide, resulting in longer and better sleep.

In fact, many researchers see regular exercise as an essential part of setting your circadian rhythm and ensuring that you have the type of fulfilling sleep that can push you through the lulls of the average day.

Though there are no bad times to squeeze in a workout, different times of the day offer different advantages. While working out early in the morning can have a very positive impact on sleep, a good workout in the evening can be the best way to help you sleep soundly throughout the night.

But even if you can’t workout during these times for greater results, any consistent physical activity will do. You’ll experience improved sleep along with the correlating benefits.

With options to workout from anywhere you choose thanks to the Team Beachbody program, you can pop in a DVD or stream a workout video even on the go. In other words, you’ll  always have the availability to keep the ball rolling.

The key is to put together a realistic workout routine that you can envision sticking with for at least a few months, as that’s the tipping point when even novice exercisers start to experience significant improvements in sleep.

Increased focus and energy

Aligning with improved sleep patterns, anyone who stays in shape with consistent exercise can elevate energy levels and retain a high level of focus.

Thanks to the brain’s ability to improve performance with enhanced blood flow, working out can provide an improvement in mental acuity, particularly in the first two or three hours after a workout.

This can pay major dividends. Whether as a parent who needs a mental boost or you’re preparing for a major work presentation, exercise provides that focus you need.

In today’s age, it’s common to pound caffeinated beverages to ramp up energy levels. Yet, getting the blood flowing through exercise is a more natural and effective way to improve your everyday performance.

These benefits also encourage social activity many of us might skip in favor of a comfortable spot on the couch.

A natural way to manage certain conditions

The physical advantages of working out are well-established when it comes to improving health conditions. These include lowering the risk of stroke, cancer and diabetes, and other ailments.

That’s reason alone to workout!  However, there are many mental health benefits that can also be a game-changer.

The Mayo Clinic singles out depression as a very common condition that can be countered by consistently sliding in a 30-minute workout into a daily routine.

The release of endorphins and other brain chemicals also act as a natural mood-enhancer. The help to blunt the impact of stress while having a positive influence on your libido.

You may not intend for exercising to be a therapeutic experience, but the benefits easily spill into a healthier, mental lifestyle.

Improves memory and learning

Improved blood flow to your brain has a short-term impact on focus and energy. But the bigger impact is an enhanced ability to learn!

A workout routine can encourage brain cells to forge new connections, which is a foundation for how we learn new things. The type of workout you do also make a big difference. The more complicated your routines, the more positive effects it has on your internal learning mechanisms.

Mixing in more mentally demanding workouts that require coordination (e.g. dance class, basketball), forces your brain to be more alert. This can lead to improved cerebral performance at any age.

There have also been plenty of links found between staying in shape and memory, a connection that gets more and more important as we age past our physical and mental peaks.

Staying in shape boosts your immune system

Anyone with a busy schedule knows one thing above all else: there is no time for a sick day.

One of the less talked about benefits of staying in shape is the increase in levels of immunoglobulins, which are vital antibodies that help stave off illnesses like colds and flus.

Paired with clear improvements in sleep and energy, a jolt to the immune system can help you overcome these viruses. You’re better apt to recover, taking less sick days and simply feeling better…sooner.

So, while an improvement in immunoglobulins isn’t a good reason to forego a flu shot, it’s another health advantage linked to your workout routine.

Conclusion

Thanks to the wide-ranging enhancements associated with staying in shape, it’s always a good time to restart a workout regimen.

With a wave of internal benefits that run parallel to the physical impact, keeping fit tends to create a trickle-down effect that can positively impact nearly all aspects of your life.

5 Health Tips for an Enjoyable Retirement

health tips for retirement

Retirement is one of those things most people start dreaming about somewhere in their mid to late career.

Whether your ideal retirement looks like a reclining chair on a sunny deck, finally traveling the world, or a cozy corner with all the books you can read, actually enjoying your retirement requires you to get there in relatively good health.

If you don’t want to spend your senior years in and out of the hospital and worrying about when it’s time to move to an assisted living facility, the time is now to prepare for a healthy body while you still have time to make a few changes to your course.

Most people want to be mobile, active, and fairly energetic for at least the first decade or so of retirement. Your health is worth a lot more than just what it can offer you today. The better you take care of yourself now, the less you’ll have to worry when you finally have the free time to start working on your bucket list.

While we all eventually wind down, a healthy body means you can “live it up” in retirement in a way that simply isn’t possible for the sickly and frail.

So, here are five useful health tips for retirement that will help you maintain an enjoyable lifestyle for years to come.

1) Don’t Let Your Muscles Atrophy

First things first, your muscles are how you interact with the world by moving yourself and objects in your environment around.

There’s no independence in old age without muscle mass and, unfortunately, decades at a desk job aren’t exactly great for building up the muscle you’ll need to take care of yourself in retirement.

To ensure both your independence and ability to rearrange your own furniture at will, it’s vital that you build up and maintain a healthy collection of muscles now.

Go for a Full-Body Workout

Because you’re preparing to build up a stockpile of muscles, your best bet is to go for the full-body workout. Walking and running are a great place to start but the gym’s workout equipment is a great resource to help you focus on muscles that are more difficult to work out safely on your own.

Remember that your arms and legs are not the only muscles. The muscles in your back and core have a lot to do with lifting and moving power and a combination of leg and back muscles control your stability.

2) Keep Brushing and Flossing

Some people think about the food they’ll eat in retirement…other’s don’t.

No matter which category you fall into, no doubt you’re still expecting to enjoy a few delicious steaks, hamburgers, cakes and ice cream over your final few decades. Of course, that’s going to be a problem if your teeth start to fail you. Who wants to have dentures before they’re 80, or at all if it can be avoided?

If you want to be able to chew anything you desire, eat sweets, and deal with various food temperatures in your old age, it’s best to kick up the oral hygiene routine right now. Brushing your teeth is something most adults do but not everyone does it on a regular basis. Also, you might be surprised how few people bother to floss.

To keep your teeth in top condition for the next several decades, make sure to brush every day at bedtime and consider brushing during the day as well. As for flossing, if you hate the string, try a water pick or a bag of handy flossers.

3) Build a Balanced Diet

Speaking of what you eat, the other thing that can get in the way of an enjoyable retirement is a bad diet today.

If you wreck your gut by overindulging in pizza, fast food, greasy takeout, and frozen/packet meals, you probably won’t be in good condition to comfortably digest the rich foods most people enjoy after their working life is over.

Every person over the age of 40 must begin to think seriously about their personal health concerns, the needs of their digestive system, and adjust their diet accordingly. If you have to cut the sodium, look into more flavorful spices to make up the deficit. Garlic thins the blood, blueberries are an antioxidant, and salmon has Omega 3 which is great for almost everything.

Whether you need to watch your cholesterol, consume more fiber, or cut the red meat for a while, make sure to take care of your nutrition and intestinal health.

4) Work on Balance and Flexibility

One of the biggest risks for retirees is falling. While osteoporosis is more common in women, everyone is at risk and should be screened for early signs around the age of 60. Until, before, and after that point, you should be working on your balance and flexibility.

Most people lose a certain amount of muscle mass as they age, reducing their ability to stay stable and regain balance if it’s temporarily lost. The more you work on your stabilizing leg, core muscles and the ability to stretch and catch yourself in the event of a stumble, the less likely you are to really hurt yourself.

While it may not seem vital now, starting your balance workouts early and maintaining them is a great way to prevent falls later on.

5) Stretching Your Eyes

Finally, let’s talk about your eyes. The eye is a truly amazing organ with an organic lens that thickens and thins, allowing us to focus on objects that are closer or further away.

As we age, like all voluntary physical reactions, this response slows down. Many people start to form cataracts after the age of 50 – something that can be prevented if caught well in advance –  and most begin to lose range both close-up and far-away.

The best way to take care of your eyes is to get an annual checkup and remember to stretch them out. Spend at least half an hour each day looking at things, alternating between near and far. If you wear glasses, take them off for this exercise.

By keeping your eyes limber, you can slow down the deterioration caused by age.

These Health Tips for Retirement Are Well within Your Grasp

Aging is a challenge but it doesn’t have to spoil your fun. If you’re looking forward to an active and enjoyable retirement, getting there is a matter of taking care of yourself on the journey.

Keep your muscles strong, your teeth clean, your eyes active, and your digestive system in check. As a result, you’ll be able to eat steak and go on adventures well into your retirement years.

Enjoy!

Team Beachbody is Open in the United Kingdom!

Team Beachbody is open in the UK.

Team Beachbody has been quite the success in the United States and Canada and now it’s made it’s way to the United Kingdom. The fitness and weight loss program has hit the UK and there are plenty of people who want to be a part of this program, and to hit the ground running.

In the UK, a full 26 percent of the population is listed as obese. While the United States gets quite a bit of attention for its obese population, it’s clear obesity is truly a global epidemic. The good news is that Team Beachbody takes aim at helping people lose the weight and feel better and healthier by taking a multi-faceted approach. The program doesn’t offer a miracle. Users will need to put in the work. If they do put in that work though, they will see tangible results.

Healthy eating is key

While there are all kinds of programs that will tell you all you need to do is eat these very specific foods, Team Beachbody has taken the approach that the only real way to shape up is to make sure you are focusing on healthy eating and regular exercise.

The program doesn’t leave you blowing in the wind trying to figure out one facet of the program. Instead, you will be handed a meal plan that can be tailored to your needs. You’ll even be able to substitute (within reason) so that you are eating what you actually want to eat. Team Beachbody understands that the only way you’re going to stay on a meal plan like this, is if the food is something you aren’t dreading come meal time.

Shakeology is a big part of the meal plans that you will use when you are taking part in the Team Beachbody program. In the UK you’ll be able to choose from Vanilla, Strawberry, Chocolate and Chocolate vegan. These are the flavors that will be available at launch but you can expect other flavors to be coming to you in the following period of time. If you want to supercharge your workouts, you’ll also have access to the Team Beachbody proprietary supplements called the Beachbody Performance. You can now get your hands on the energize and the chocolate formulas because we’ve made the UK launch!

Workout from anywhere

Much like the programs in the US and Canada, the core of the Team Beachbody program is that you can workout from wherever you like. If workout DVDs in the privacy of your home is your preferred method of fitness, you’ll certainly be able to do that.

If you’re someone who chooses to stream any of the many, many different workout programs offered on your Apple or Windows PC, you’ll be able to do that as well. If you’re someone who travels a lot or likes to make sure you’re doing your workout at the gym, you’ll be able to do that as well. The Beachbody On Demand All Access program lets you check out videos using all kinds of devices including your tablet or smartphone, Amazon TV, Apple TV and Roku.

These on-demand programs will have the right workout for you because we want to make sure you are comfortable working out. Even more important, you should want to do the next workout in the series. “Want to,” whether talking about wanting to eat the meal in your plan or wanting to make sure you get that day’s workout is the key aspect of making sure the program works for you. Now that we are open for business in the UK, and you want to learn more about the products or how to launch of Team Beachbody business, here is a great place to learn more about me and how my team can help you discover the way forward.

A Lifestyle Change Could Include Superfoods for Seniors

superfoods for seniors

 

If there was one thing you could do that was guaranteed to benefit your entire body, would you be interested?

What if that same thing also improved your entire life, would you do it?

That one thing is a fitness program. You see, fitness is so much more than looking good – although that doesn’t hurt!

A fitness program is more than becoming a size one or the hulking beach stud, it is a lifestyle change. I know because I’ve been there, done that, and I live that lifestyle every day.

This may mean a complete dietary change, like superfoods for seniors or protein sources for the bodybuilder. In other words, your lifestyle choice will dictate your diet.

Yet, the return on investment when it comes to fitness is difficult to match. There is absolutely nothing that delivers the level of physical benefits that exercise does, nor does anything else have such a positive impact on so many areas of your life.

One more thing to consider about fitness: it doesn’t matter what your sex, age or fitness level is…it will work.

Physical Benefits

The body’s circulatory system, skeletal and muscular structure, and respiratory systems all benefit from a good fitness plan. Get leaner, stronger or just healthier. The power to control how you look, feel and improve your overall health are all afforded through a sound fitness regimen.

Of course, details like intensity and length of your program are determined by your personal goals and needs. With consistency, the physical advantages of exercise are expected.

What’s often less appreciated, however, are the far-reaching benefits that exercise has in the other areas of your life.

Practical Life Benefits

Having more energy, increased focus and improved stamina are just some of the practical gains of a sound exercise program.

Imagine having the drive to finish a long work day strong, having the energy to be as productive as you’d like, or the stamina to play with your grandkids after the day is through.

These are only a few components of your life that will experience positive results from exercise.

Improved fitness will boost your self-esteem, better your relationships and benefit your overall mental and emotional health. All of this can be gained by simply choosing to exercise.

Along with any good fitness program should be a healthy dietary plan and some professional guidance – that conversation is upcoming.

No Excuses

Although the transition from a more sedentary life into an active one may take some time, there really aren’t any excuses to starting. It’s an inexpensive way to enrich your life.

Also, it’s a decision that won’t consume a great deal of time while capitalizing on all of those amazing benefits.

I was that active and healthy youngster…and then I met life.

Sound familiar?

More than two decades later, I woke up and did not recognize the person staring back at me in the mirror. I knew that person but I certainly didn’t recognize him. It’s the result of what years behind a desk and a lifestyle on inactivity had become – any of that ring true?

That was my story.

Then I decided to change the story.

You are Priority One

Everything that matters in your life is dependent on you. If your life feels stagnant, if your energy levels feel tapped, or life just isn’t what you want it to be – make a change.

Feeling better about who you are, becoming a stronger and healthier you, and getting more active will benefit everything you do. The primary reason why your health should be an everyday priority is because you are your number one priority.

Of all the things in life you will invest in, nothing compares to the investment we make in ourselves. From food and clothing to entertainment and amenities the amount of money, time and effort devoted to taking care of ourselves are unparalleled.

Taking care of our investments, and in particular, our most valued and expensive investments, is just good sense. Getting healthy is how we make the investment in ourselves, and it’s one that will yield returns years after our striking good looks have faded.

Nothing happens without you taking the first step. It’s why you should contact us to begin writing your own story – now.

Real Help, Real Experience, and Real Results

The body’s capabilities are staggering and understanding how to unleash those capabilities means you must learn, study, experience and practice.

Remember my story? What I didn’t tell you is that I raised three children – primarily as a single parent. I understand and can relate to what the phrase “time crunch” really means. I have real-life experience that aids me in working with your tight schedule.

You see, I was past my mid-forties when I became invested in my health. I am the evidence of real results, at any age and for anyone.

When it comes to real help, I am a “Diamond” Level, Team Beachbody Coach…helping people is what I do. From real knowledge about superfoods for seniors or the most effective weight loss strategy for a mother of three, help is available.

If you are serious about changing your story and improving your health, outlook, and station in life, then I am serious about helping you.

The Team Beachbody program will introduce you to physical routines that will test you and a dietary program that will change your life. Shakeology is one such supplemental system and, “the latest scientific research has shown them to be highly advantageous to your health and well-being.”

This is only the tip of the iceberg…

There is a world of health and joy that awaits – and I can show you how to get there.