By Jeff Bercovici. If 30 minutes seems too much to you, don’t worry, as some activity, however light, is better for your health than none at all. Not too sure where to start when it comes to exercising? Even if you’ve waited until your late 40s to decide to get toned and fit, it’s not too late -- but you do have your work cut out for you. It can help to improve your energy, increase the function of your immune system and lower your risk for diabetes, high blood pressure, osteoporosis and heart disease. Can’t make it to a gym class or out for a run? Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? As a man’s fitness improved, his risk of death from all causes dropped 15 percent and his risk of death from heart disease was reduced by 19 percent. GPs can check your blood pressure, cholesterol and heart health and also measure your waistline to ensure you’re in a healthy condition before kick starting any new fitness programs. The by-product of these adaptations can include muscle soreness and fatigue and reduced muscle strength and power. May 2, 2019 Ridofranz Getty Images. It’s recommended that older adults do at least 30 minutes of moderate intensity physical activity on most, preferably all, days. There are some lifestyle changes you will need to make in order to achieve your goals. Getting fit and lean is challenging at any age, but even more so as men age. When it comes to providing adequate nutrition, making every mouthful count is key, and speaking with an Accredited Practising Dietitian can sometimes be the best option if you have any concerns. Men are known to do a lot of heavy lifting, and tougher jobs, so muscles do become restricted over time. Shepherd said she had never worked out a day in her life until she went swimsuit shopping with her sister at 56 years old. In 2010, this fit senior was given the title of World’s Oldest Performing Female Body Builder by Guinness World Records. How to Get Tone and Fit at the Age of 47. The 7 Secrets of Staying Fit After 40. The reality is that running is hard on your body but that’s why it can impact our health in such profound, positive way. For a lot of men, becoming fit at the age of 50 is quite a feat. Eat a diet with lean protein, whole grains and plenty of fresh fruits and vegetables. Resistance stretching (also known as power band stretching) allows you to increase your range of motion and keeps your body moving correctly. As a man’s fitness improved, his risk of death from all causes dropped 15 percent and his risk of death from heart disease was reduced by 19 percent. As you age, your metabolism slows, your bones lose their density and your muscle mass decreases. It is recommended a minimum of two sessions per week be conducted to achieve the benefits of this training. Speak to an Accredited Exercise Physiologist. Basically, an exercise physiologist specialises in designing and delivering safe and effective exercise programs for all populations. These muscles support the spine through flexion, extension and rotation, and incorporate the pelvic floor. This could be walking around the block, doing some gardening, or even playing some backyard cricket. If you need help to start exercising, to just want to learn how to exercise right for your need, talk to your local accredited exercise professional. No worries! Need a reason to stay fit? Core strength is more than just working on the six-pack. Resistance training is one of the most effective ways to maintain muscle mass as we age. You will breathe deeper, sweat and experience increased body temperature, which will improve your overall fitness level. Your older years you are younger than a traditional walk and increases chance... Before starting a fitness program tend to have more energy and feel better help keep you accountable ensuring you get. 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