Being physically active is one of the best things you can do for your physical and mental health.[i] Exercise supports heart health, relieves stress and anxiety, promotes a healthy weight, improves sleep, and gives your brain a boost.[ii]

Unfortunately, fewer than a third of men in the United States get the recommended amount of exercise set by the Centers for Disease Control and Prevention (CDC).[iii] Activity levels drop as men age, with only about 15% of men 65 and older being physically active.[iv]

It’s never too late to get moving. But if you’ve been inactive, or you have a chronic health condition, talk to a health care provider before getting back into exercise. Your provider may want to check for health issues that could limit your activity types, duration, or intensity.[v]

Here’s what you need to know to get and stay active throughout each stage of life.

Physical activity: What to expect as you age

Physical activity recommendations remain mostly the same as you age. However, you may notice that your body responds differently to exercise with each passing decade.[vi] As a result, you may need to adjust the types of activities you do.

What you might expect during your:[vii]

·       20s: Young adulthood is a good time to make exercise a regular habit because your body is robust and more resilient. Building muscle now can be beneficial when you start to lose muscle with age.

·       30s: You slowly start to lose muscle when you enter your 30s. Getting into the habit of strength training at least twice a week can help maintain muscle. Include weight-bearing activities too, such as yoga, to strengthen bones.

·       40s: You lose more muscle in your 40s. Plus, your metabolism (which burns calories) gets slower. You might start carrying more weight in your middle. Belly fat puts you at risk for prediabetes, diabetes, heart disease, and other chronic illnesses.

·       50s: Your joints and muscles may ache more. You may want to switch to low-impact activities that are easier on joints like walking, swimming, or biking. Strengthening the muscles in your abdomen and back can help ensure you continue to stand straight as you age.

·       60s: Your 60s are the time to really focus on improving balance to prevent falls. You should continue with aerobic exercise and strength training to maintain muscle and bone strength.

·       70s and beyond: Staying strong and flexible, as well as maintaining good balance, throughout your 70s and beyond can help you stay independent. You may need to spend more time warming up and cooling down your muscles when doing activities to avoid injury.

Physical activity recommendations for men

The CDC recommends all adults get:[viii]

·       Aerobic exercise: 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week (or a mix of both)

·       Strength training: 2 days of strength-training exercises

·       Balance exercises: 2 to 3 sessions of balance exercises after age 65

Here’s what you need to know about each type of physical activity:

Aerobic exercise

The idea of fitting in 150 minutes of moderate-intensity aerobic exercise each week—in addition to family, work, and social responsibilities—may seem daunting. The good news is that you don’t have to commit to hour-long workouts or join a gym. Every minute of each day that you’re active counts toward that weekly goal. You can aim for 30 minutes of exercise 5 days a week or 22 minutes of activity every day of the week.

The important thing is that you’re exercising enough to raise your heart rate, break a sweat, and breathe hard.[ix] During moderate-intensity activity, you should be able to carry on a conversation, but not sing a song.[x]

You might be surprised to learn that these activities count as moderate-intensity aerobic exercises:[xi]

·       Active yoga, such as power yoga or vinyasa yoga

·       Biking outside or an indoor stationary bike

·       Brisk walking

·       Dancing or learning a new dance

·       Playing doubles tennis or pickleball

·       Pushing a lawn mower or raking leaves

·       Water aerobics

Vigorous-intensity exercise takes your workout up a notch. Your breathing should be so hard and fast that you can’t say a few words without pausing to take a breath.[xii] Your heart rate should be higher than what it is with moderate-intensity activity.[xiii]

These activities count as vigorous-intensity exercise:[xiv]

·       Heavier yard work, such as shoveling and digging

·       High-intensity aerobics, such as kickboxing, step aerobics, or high-intensity interval training (HIIT)

·       Hiking uphill or with a heavy backpack

·       Jogging or running

·       Playing singles tennis

·       Riding a bike faster than 10 miles per hour

·       Swimming laps

Strength training

Strength training does more than build strong muscles and bones.[xv] It speeds up your metabolism so you can achieve and maintain a healthy weight. [xvi] It also improves your ability to do everyday tasks, helping you to stay independent as you get older.[xvii]

For maximum health benefits, do a muscle-building activity to the point where it’s hard to do one more exercise (called a repetition) without help.[xviii] Aim for 8 to 12 repetitions per exercise (which is 1 set).[xix] Work your way up to 2 or 3 sets per exercise. [xx] When possible, do activities that work the major muscle groups in your abdomen, back, chest, shoulders, hips, and lower and upper limbs.[xxi]

Good strength-training exercises include:[xxii]

·       Bodyweight exercises, such as lunges, squats, push-ups, and planks

·       Digging in a garden

·       Exercises with resistance bands or cable suspension machines

·       Lifting weights, such as barbells, dumbbells, or soup cans

·       Yoga poses, such as dolphin pose, boat pose, and warrior 3[xxiii]

Balance exercises

While the CDC recommends adults 65 and older do activities that help improve balance 2 to 3 times a week,[xxiv] balance exercises are good for everyone, regardless of age.[xxv] Balance exercises help reduce your risk of falls, which can cause broken bones.[xxvi] Regularly doing balance exercises can help you feel more confident and stable as you move around, which can also help you stay independent.[xxvii]

These exercises can help improve balance:[xxviii]

·       Standing on one leg for up to 30 seconds

·       Standing from a seated position

·       Tai chi, hatha yoga, and mat Pilates

·       Walking heel to toe frontward or backward

In summary: Exercise benefits men’s health, regardless of age  

It takes some planning and dedication to make exercise a regular wellness habit. If you’re new to exercise, or struggling to move more, setting goals may help. Even when you’re low on energy or time, you might be surprised how much better you feel after a 5-minute yoga session or short dog walk. Remember, any movement is good for you, and each minute counts.

Now that you know more about the types of exercise men need to do, you may be curious about next steps. The Sincerely Health nutrition tools in the grocery app can help.

You can start by downloading the grocery app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

●       Set specific nutrition goals.

●       Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about men and exercise

What counts as moderate-intensity activity?

Moderate-intensity activity gets your heart rate up, has you breathing hard, and breaking a sweat.[xxix] Moderate-intensity aerobic activities that count toward the weekly 150-minute activity goal include biking, pushing a lawn mower, and brisk walking.[xxx]

Do you have to lift weights to strength train?

No. Lunges, squats, push-ups, and planks use your body weight to strengthen muscles.[xxxi] You can also use resistance bands or soup cans, dig in a garden, or hold certain yoga poses.[xxxii]

What are the benefits of balance exercises?

Balance exercises, such as walking heel-to-toe or tai chi, lower your risk of falls that cause broken bones.[xxxiii] Good balance can help you stay mobile and independent.[xxxiv] Everyone benefits from balance exercises. But adults 65 and older who are most at risk of falls should do balance exercises at least 2 to 3 times a week.[xxxv]

Sign up for Sincerely Health and create a nutrition profile to help you improve your well-being today!

[i] Centers for Disease Control and Prevention. Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[ii] Centers for Disease Control and Prevention. Physical Activity Benefits for Older Adults. Last reviewed November 7, 2024. https://www.cdc.gov/physical-activity-basics/health-benefits/older-adults.html; Centers for Disease Control and Prevention. Physical Activity Benefits for Adults. Last reviewed March 25, 2024. https://www.cdc.gov/physical-activity-basics/health-benefits/adults.html; Cleveland Clinic. 14 Ways to Lose Belly Fat. Last reviewed March 19, 2024. https://health.clevelandclinic.org/tips-for-losing-belly-fat

[iii] Centers for Disease Control and Prevention. Physical Activity Among Adults Aged 18 and Over: United States, 2020. Last reviewed August 2022. https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_2

[iv] Centers for Disease Control and Prevention. Physical Activity Among Adults Aged 18 and Over: United States, 2020. Last reviewed August 2022. https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_2

[v] Penn Medicine. Do You Need a Heart Check-Up Before Starting an Exercise Program? Last reviewed June 20, 2022. https://www.pennmedicine.org/updates/blogs/heart-and-vascular-blog/2017/february/do-you-need-a-heart-check-up-before-starting-an-exercise-program

[vi] American Academy of Family Physicians. Sports and Exercise at Every Age. Last reviewed February 2024. https://familydoctor.org/sports-and-exercise-at-every-age/; Mount Carmel. Staying Active: How to Exercise as You Age. Last reviewed August 11, 2021. https://www.mountcarmelhealth.com/newsroom/blog-articles/exercise-tips-every-age

[vii] American Academy of Family Physicians. Sports and Exercise at Every Age. Last reviewed February 2024. https://familydoctor.org/sports-and-exercise-at-every-age/; Mount Carmel. Staying Active: How to Exercise as You Age. Last reviewed August 11, 2021. https://www.mountcarmelhealth.com/newsroom/blog-articles/exercise-tips-every-age

[viii] Centers for Disease Control and Prevention. What You Can Do to Meet Physical Activity Recommendations. Last reviewed April 16, 2024. https://www.cdc.gov/physical-activity-basics/guidelines/index.html

[ix] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[x] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xi] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. Last reviewed December 22, 2023. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html

[xii] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xiii] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xiv] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Mount Carmel. Staying Active: How to Exercise as You Age. Last reviewed August 11, 2021. https://www.mountcarmelhealth.com/newsroom/blog-articles/exercise-tips-every-age

[xv] Mayo Clinic. Strength Training: Get Stronger, Leaner, Healthier. Last reviewed April 29, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

[xvi] Mayo Clinic. Strength Training: Get Stronger, Leaner, Healthier. Last reviewed April 29, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

[xvii] Mayo Clinic. Strength Training: Get Stronger, Leaner, Healthier. Last reviewed April 29, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

[xviii] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xix] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xx] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xxi] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xxii] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Mayo Clinic. Strength Training: Get Stronger, Leaner, Healthier. Last reviewed April 29, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

[xxiii] U.S News and World Report. 7 Best Yoga Poses for Strength Training. Last reviewed June 24, 2022. https://health.usnews.com/wellness/fitness/articles/yoga-poses-for-strength-training

[xxiv] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. Last reviewed December 22, 2023. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html; ACSM’s Health and Fitness Journal. Exercises to Improve Your Balance. Last reviewed May/June 2021. https://journals.lww.com/acsm-healthfitness/fulltext/2021/05000/shareable_resource__exercises_to_improve_your.4.aspx; U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans 2nd Edition. Last reviewed 2018. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=73

[xxv] ACSM’s Health and Fitness Journal. Exercises to Improve Your Balance. Last reviewed May/June 2021. https://journals.lww.com/acsm-healthfitness/fulltext/2021/05000/shareable_resource__exercises_to_improve_your.4.aspx

[xxvi] Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. Last reviewed December 22, 2023. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html

[xxvii] Mayo Clinic. Balance Exercises. Last reviewed August 20, 2024. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836

[xxviii] Mayo Clinic. Balance Exercises. Last reviewed August 20, 2024. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836; Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. Last reviewed December 22, 2023. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html; Harvard Health Publishing. Exercise Programs that Improve Balance. Last reviewed July 25, 2024. https://www.health.harvard.edu/healthbeat/exercise-programs-that-improve-balance; Johns Hopkins Medicine. Fall Prevention: Balance and Strength Exercises for Older Adults. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fall-prevention-exercises  

[xxix] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts

[xxx] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. Last reviewed December 22, 2023. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html

[xxxi] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Mayo Clinic. Strength Training: Get Stronger, Leaner, Healthier. Last reviewed April 29, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

[xxxii] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Mayo Clinic. Strength Training: Get Stronger, Leaner, Healthier. Last reviewed April 29, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

[xxxiii] Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. Last reviewed December 22, 2023. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html

[xxxiv] Mayo Clinic. Balance Exercises. Last reviewed August 20, 2024. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836

[xxxv] Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#cdc_generic_section_1--aerobic-activity-what-counts; Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. Last reviewed December 22, 2023. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html; ACSM’s Health and Fitness Journal. Exercises to Improve Your Balance. Last reviewed May/June 2021. https://journals.lww.com/acsm-healthfitness/fulltext/2021/05000/shareable_resource__exercises_to_improve_your.4.aspx; U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans 2nd Edition. Last reviewed 2018. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=73