Men are often told that getting older means paying closer attention to the details of fitness. Track your steps. Lift a certain number of times each week. Keep your heart rate in a particular zone. Add more cardio. Add more strength training. Find the best possible workout.
That is the central argument behind the New York Times article, “Let’s Stop Getting Distracted From This Crucial Question About Exercise.” The article points out that exercise research and the media often focus on which activity is best or exactly how much exercise people need. And while those questions can be difficult to answer, there is much stronger evidence that the real benefit is in regular exercise itself.
For men concerned with staying healthy as they age, that distinction is important. The goal is to build an active lifestyle you can maintain as your body, schedule, and health needs change.
Regular Exercise for Men Supports Overall Health
Exercise is not just about losing weight or looking fit. Regular physical activity can help men support their overall health as they get older.
Regular aerobic exercise can help control high blood pressure by improving blood-vessel functions over time. It is also shown to have a positive effect on mental health, as adults who perform regular exercise report lower rates of anxiety and depression.
However, the most important factor for aging men is in the reduction of falls amongst older adults and lower mortality rate that goes with it. A review of 187 randomized controlled trials involving nearly 30,000 people found that exercise lowered mortality risk by 13%. Meaning the value of exercise comes from making it a consistent part of your life, not from the occasional workout.
Exercise Helps Maintain Physical Function
Standing unassisted, walking up a flight of stairs, maintaining your stride, and balance are all basic movements that degrade with age. For aging men, staying active must go beyond cardiovascular fitness. By maintaining the physical abilities that make everyday life easier, aging men can keep or improve these basic movements, reducing the need for additional assistance into old age.
Regular movement keeps your body accustomed to physical activity and can help sustain strength and physical capability. When exercise disappears from your routine for months at a time, it cannot provide the ongoing benefits that come from regular activity. While you do not need to perform the same workout forever, you do need to keep finding ways to stay active if you want to preserve certain movements that get more difficult with age.
The Best Exercise Is the One You Can Do Consistently
No single exercise or weekly target fits every man. Running may work for one person, while another may prefer swimming, strength training, or recreational sports. The same is true for how much exercise you do. While randomized studies showing health benefits often involve about 2.5 hours of exercise per week, observational research suggests that benefits may begin to flatten somewhere around 7 to 10 hours. These numbers can provide useful context, but they do not create a single formula for every man.
These numbers provide context, but they should not become a search for the perfect routine. Direct comparisons between exercises can be difficult, and observational research can be misleading because people who choose different activities may have different health profiles. A routine that continues week after week is more valuable than an ambitious program that is repeatedly abandoned.
Talk With Your Doctor To Make Exercise Part of Long-Term Health
Exercise does not have to be perfect to be valuable. It has to be regular. Your exercise needs will change as your body and health change. The goal is to adjust without abandoning physical activity altogether.
Instead of spending all your time trying to determine the best workout, focus on creating a routine you can maintain. Exercise that becomes part of your normal week can continue supporting cardiovascular health, physical function, and overall health as you age.
At Philadelphia Urology Associates, Dr. Bruce Sloane takes a comprehensive approach to men's health, helping patients address their health needs through different stages of life. If you’re looking to build strategies that support your health as you age, schedule a consultation with Philadelphia Urology Associates to discuss your overall health concerns and determine fitness goals that will support your needs over time.