Updated: May 17
The funny thing about getting older is that at every age, you’d probably think or say to yourself that you haven’t changed a lot. But then fast forward ten years, and you will probably look back and contemplate, “Wow, I’ve changed so much over the last 10 years!”. Well, life changes as we age. Not only does our body change, but also our way of life and time management. It is common for men in their early years, say, until their early 30s, to feel a spring in their step naturally, but the same might not be the case in their 40s and 50s when changes become prominent.
There is no denying that aging is inevitable. Therefore, it is important to embrace aging and take steps throughout your life to stay at the top of your game, both physically and mentally. Men, in particular, stand to benefit significantly from adopting healthy habits as they age.
The Life changes of Men in Their 30s
Men in their 30s, especially those in their early 30s, are often at their peak age. The peak age is the point in your life when your motor abilities, physical and mental strength, and all other body functionalities are at their sublime optimal level. Men in their 30s tend to achieve more and take different paths in life than their peers. Your 30s bring a higher level of self-awareness, and you embark on new challenges along the way.
Because men are actively involved in focusing on careers and venturing into new adventures, this is also where self-care comes into the fray. Self-care is critical for men in their 30s, especially when dealing with stress. Men in this age group tend to work double shifts to balance work and family obligations. Unfortunately, that strategy has a high risk of backfiring. This means men suffer not only from the consequences of not getting enough sleep, but their bodies also undergo hormonal changes, making self-care even more important. For men in their 30s, it is important to understand that taking care of fitness in their thirties can benefit both physical and mental health.
Health tips for men in their 30s:
Get enough sleep
In your 30s, you are likely to lead a stressful life, so getting enough sleep is necessary. Without enough sleep, your body may increase cortisol levels (a hormone released when your body is stressed), which can lead to fat storage, blood sugar imbalances, and fatigue. If you don’t get an adequate amount of sleep, you’ll also wake up tired, groggy, and unproductive. Always try to put away your smartphone and other devices at least a half-hour before you go to sleep so that you can sleep peacefully.
Take up strength training
Studies suggest that, right from their early 30s, the average person loses about 1% of their muscle mass per year. Therefore, it is necessary to incorporate weight training to avert this natural process. Lifting weights in your 30s will result in stronger bones and muscles, as well as other advantages for other physiological systems that tend to deteriorate as we age. Muscle-strengthening workouts can be done a couple of times each week. You can also consider weightlifting, and bodyweight exercises such as push-ups, squats, and calf raises for strengthening your core.
The Life changes of Men in Their 40s
Fast forward 10 years, and we end up in our 40s. Being in one’s forties is certainly an interesting time in one’s life. The passage of time brings with it a shift in duties, interests, and outlook on life. Men in their 40s should understand that it is the right age to realize that the happiness we seek is found within us rather than in external factors. It is obvious that you will feel slightly fatigued from time to time, and you won’t necessarily be full of beans like you were in your 30s. Men in their 40s go through a slew of bodily changes that may seem inevitable.
By the age of 40, a man’s muscle mass begins to decline, and his hormone levels begin to fluctuate. Men typically lose 1–5% of their muscular mass by the age of 40 due to the gradual decrease in muscle cell activity. This loss accelerates with age and thus can cause frailty and interfere with physical exertion. Testosterone levels diminish as men age. It is also important to note that the decline is consistent at roughly 1% per year from the age of 30, and this is unlikely to pose many difficulties in and of itself to 40-year-old men, but there are indeed small effects of it in the body.
Health tips for men in their 40s
Load up on fiber and protein intake:
At 40, it’s well and truly time to take a step back and reorganize your food habits. Limit your intake of processed meats and fatty foods, even though they are often tempting. Load up on fiber. Fiber is associated with protection from a number of illnesses, lowering cholesterol, and lowering the incidence of type 2 diabetes and several malignancies. Additionally, it is also very filling.
Increase your protein intake. Every cell in our body has and needs proteins; our muscles have half the body’s protein content. Protein requirements for 40-year-old men range from approximately 1.1–1.2g per kg. You can eat beans and peas, which are sources of plant protein, or even turn to chicken.
Reduce mental stress:
Men in their 40s have the tendency to downplay their emotional needs, which can aggravate stress and stress-related conditions like anxiety and depression. You can prevent mental illness by taking care of yourself, for example, by listening to gentle music and becoming more social. You can also plan events with empathetic family members and friends or look for opportunities to socialize with new people in order to stay refreshed.
Take up running or jogging:
Running or jogging is a great way to stay active and healthy. Both make for a wonderful cardio and endurance workout. When you run or jog for a while, it boosts heart rate, respiration, and blood flow. Additionally, it also works out various muscle groups, primarily those in the legs and thighs. Plan to run 3–4 times a week for 10–20 minutes, and that should be pretty good for your health. To reduce your risk of injury, focus on your calves and hips with extra stretching and strengthening.
The Life changes of Men in Their 50s
Fast forward 10 more years, and then you will end up in your 50s. This is exactly the point in time when signs of aging become noticeable. It is common for men in their 50s to go through a lot of bodily changes as they age. At the age of 50, there are visible changes in factors like hormone levels, bone density, muscle mass, eyesight, hair color, skin cells, cognition, and immunity. Men who are 50 tend to have gloomy and dark moods due to decreasing testosterone levels. Turning 50 can be a huge deal for many people, and it can frequently elicit conflicting emotions, especially if you’re witnessing a decline in your health or activities that used to come easily to you are now more difficult. Therefore, this is the point in time where immense self-care and care from others are vital.
Health tips for men in their 50s
Go out and walk daily
Men in their 50s can benefit greatly from walking. Walking is relatively simple and powerful! It increases your endurance and aids in the battle against bone conditions like osteoporosis. Walking can help you live independently for a longer period of time and can significantly enhance your health and wellness. It can potentially reduce your chances of diabetes, heart disease, and stroke. Try to get moving for about 30 minutes a day, which should be enough. Also, remember that walking is best done early in the morning. Walking is a great way to minimize the affects of changes in men that come with age.
Stick to a balanced diet:
Men in their 50s can minimize their risk of heart disease, diabetes, obesity, and several types of cancer by eating a balanced diet. For a balanced diet, try to have half of your plate filled with fruits and vegetables, and choose whole grains and non-starchy carbs. Reduce the intake of saturated fat, added salt, and added sugar. Staying in constant touch with a dietitian is also recommended.
Men become more prone to high cholesterol, high blood pressure, and high blood glucose levels as they age. As a result, 50-year-old men must have them checked at least once a year. In addition to this, blood pressure screening is also necessary. Even if your blood pressure is normal appears normal, you should check it at least once every 3–5 years. However, if you experience frequent variations, follow your doctor’s instructions and monitor your blood pressure levels. A full-body health checkup every 2 years is also advisable.
The bottom line is that health is crucial at every stage of life. The saying goes, “Health is wealth.” Each phase of life presents its own adventures and challenges. Therefore, adopting different lifestyle habits as we progress through each phase is important.
But that also means you have to confine yourself to being healthy all the time. Men are free to express themselves and live their absolute best life. Just as they say, ‘Fashion never gets old’. Well, even a 50-year-old man has the freedom to look cool, suited up, and with sneakers to get 50-year-old men’s fashion trending. Just remember that it is never too late to start making decisions for your betterment and forming positive habits that promote a healthy lifestyle.
Now that you re aware of the major changes that occur in men, here is an article to help you avoid habits that speed up aging, “Lifestyle Changes That Speed Up Your Aging“.