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The 5 best exercises for men over the age of 50 to live a long and healthy life | The Times of India

 The 5 best exercises for men over the age of 50 to live a long and healthy life |  The Times of India

TIMESOFINDIA.COM | Last updated on – 4 November 2023 00:00 IST

Exercise for an amazing long life

Exercising regularly is crucial to maintaining good health and longevity. If you are a man over the age of 50, a previously sedentary lifestyle may now start to take its toll on your health, through various issues such as body aches, weight gain or muscle weakness. However, by committing to a fitness regime, you can improve your health and fitness. Consider supervised training if you are starting exercise now or have taken a long break. Incorporating a comprehensive fitness routine can help improve cardiovascular health, build strength, increase flexibility, and enhance overall well-being. Here are the five best exercises for men over 50 to live longer:

Stationary bike

Stationary cycling is an excellent low-impact exercise that is easy on the joints. It helps improve cardiovascular health by increasing heart rate and enhancing lung capacity. This is crucial for reducing the risk of heart disease and stroke, which become more important concerns as men get older. Maintaining a healthy weight is vital to longevity, and stationary cycling is an effective way to burn calories and support weight management.



To do a deadlift, you lift the loaded barbell or bar off the floor to the level of your hips, with your torso perpendicular to the floor, and then place it back on the floor. Deadlifts engage multiple muscle groups, including the legs, back, and core. As men age, maintaining muscle mass becomes increasingly important to prevent age-related muscle loss and maintain a strong, efficient body. Weight-bearing exercises such as deadlifts also enhance bone density, which reduces the risk of osteoporosis. Make sure to exercise under supervision and choose weights as recommended.


To perform a squat, you lower your hips from a standing position and then stand up again. This exercise helps strengthen your quadriceps, hamstrings, and buttocks. This is essential for maintaining functional mobility and independence as you age. Squatting also improves balance and stability, reducing the risk of falls and related injuries. It is important that you maintain correct posture to avoid any injuries and reap the most benefits from the exercise.

Walking with weights


Pull-ups are great for building upper body strength, targeting the back, shoulders and arms. This is critical to maintaining functional strength for daily tasks. Increasing muscle mass through exercises such as pull-ups can help boost metabolism and support weight management. Make sure you do a warm-up or cardio exercise before doing this exercise.


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