Men over 50 can be just as healthy, fit and active as younger guys. It may take a little more effort, but eating right, exercising regularly and getting your routine health screenings can keep you going strong.
What are the top healthy lifestyle guidelines for men age 50 and over?
The most important guidelines for a healthy lifestyle after age 50 are the same for men and women at any age:
Eat a healthy diet.
Stay at a healthy weight.
Get 7 to 8 hours of sleep.
Be physically active.
Don’t smoke.
If you drink alcohol, have no more than two drinks a day (standard drink is: 12 ounces of beer/wine cooler, 5 ounces of wine, 1.5 ounces of distilled spirits).
Get routine exams and screenings.
Receive and stay current with vaccinations, including yearly flu shot and shingles vaccination (Shingrix).
Following these guidelines can help men age in good health and reduce the risk of many diseases that are more common in older men like heart disease, high blood pressure, and diabetes. Even men who have not followed these guidelines until now can benefit from making healthy changes. It’s never too late to start making good choices.
What is a healthy diet for men over age 50 and why is it important?
A healthy diet can help men over age 50 reduce their risk of heart disease, type 2 diabetes, obesity and some types of cancer.
Fruits, vegetables, whole grains, and fat-free or low-fat dairy products are healthy choices. Lean meats, poultry, fish, beans, eggs and nuts are good sources of protein, too. For heart health and weight management, it’s important to eat foods that are low in saturated fats, trans fats, cholesterol, salt and added sugars.
A registered dietitian is the best source of information about a healthy diet at any age. (See references for other helpful resources.)
How much and what type of activity is good for men after age 50?
Physical activity is the best way for men over age 50 to improve their heart health, muscle strength, flexibility and balance. Physical activity helps reduce the risk of some diseases, including dementia.
Aerobic or cardio exercise gets the heart pumping and uses large muscle groups. Walking, biking and swimming are all aerobic exercises. Strength training involves using weights to build up muscle. Working out with dumbbells or on weight machines are examples of strength training.
Experts recommend both types of exercise. Men who have not been active should consult their doctor before starting an exercise program and select activities they enjoy to increase their chance for success. The Centers for Disease Control and Prevention recommends 150 minutes of moderate intensity aerobic exercise (brisk walking) a week and muscle-strengthening activities on two or more days a week.
