Men's Health: Strength, Prevention and Longevity after 55

As men age, staying healthy becomes more important than ever. After 55, your body begins to change in ways that can affect your heart, muscles, bones and brain. But the good news is there are many ways you can support healthy aging and improve your overall well-being.

Here are some ways to stay healthy, reduce your risk of chronic disease, and enjoy a longer, healthier life.

Stay Active for Muscle and Bone Strength

Regular exercise is one of the best things you can do for your health after 55. Aim for at least 30 minutes of physical activity most days of the week. This can include walking, swimming, biking, or resistance training.

Muscle naturally declines with age, but resistance training and weight bearing exercise can slow this process. Strong muscles help prevent falls, improve mobility and support cognitive health.

“Muscle is by far the most important contributing factor to a prolonged health span,” says Matthew Fourman, MD, a weight loss surgeon with ProMedica Physicians. “To increase functionality as we age, we have to try to build strong bones and build strong muscles. You cannot do that if you’re not doing resistance training.”

Make sure to eat adequate protein in your diet to support muscle function and growth. Combine cardio and strength training in your workout routine to keep your heart, bones and muscles strong.

Protect Your Heart

Heart disease is a leading cause of death in older adults. To protect your heart:

• Exercise regularly. Aerobic exercise strengthens your cardiovascular system by training it to handle increased demand.
• Eat heart-healthy foods. Eating a balanced diet rich in fruits and vegetables, lean proteins and whole grains helps fuel your body and prevent disease. Avoid processed foods, excess sugar and high sodium.
• Reduce alcohol consumption. If you drink alcohol, do so in moderation. Too much alcohol can raise blood pressure and increase your risk for heart disease, as well as liver disease and cancer.
• Manage stress. Stress can raise your blood pressure and make your heart work harder. Find ways to relax, such as meditation, hobbies or spending time with loved ones.
• Get quality sleep. Poor sleep can increase your risk for heart disease and stroke. Talk to your doctor if you’re unable to sleep through the night or feel tired throughout the day, even with enough sleep.
• Maintain a healthy weight. Maintaining a healthy weight lowers your risk for heart disease, high blood pressure and diabetes.
• Quit smoking. Cigarette smoking damages your lungs, heart and blood vessels. Quitting smoking is one of the best things you can do for your health.

Know Your Health Risks and Screen for Common Conditions

The key to healthy aging isn’t just in managing disease; it’s also about preventive care that will help you stay ahead of health issues.

“Longevity medicine looks at early disease prevention and the sustained maintenance of wellness,” says Matthew Rennels, DO, a ProMedica Physicians family medicine physician.

Routine screenings can catch problems early when they’re easier to treat. Your family history, lifestyle and age all play a role in your risk for chronic disease. Talk to your doctor about common conditions, such as:

• Prostate cancer: Begin screening around age 40, depending on your risk.
• Colorectal cancer: Start screening at age 45 or 50.
• Type 2 diabetes: Get screened every three years after age 50.
• Osteoporosis: Bone loss affects men in their 60s and 70s. Ask about calcium, vitamin D and bone density tests.

Keeping your brain active and healthy can help you reduce your risk for dementia. Stimulate your mind with puzzles, reading or by learning new skills. Physical activity, healthy diet and quality sleep also support cognitive health. Talk with your doctor about risk factors for cognitive decline, especially if you have a family history of dementia.

Having a strong community and sense of purpose can improve mental health, help you stay engaged and help prevent mental health issues such as depression. Stay socially connected through hobbies, volunteer opportunities or networking groups.

Build a Longevity Mindset with Health Goals

“When we talk about longevity and healthy aging, I use the analogy of flattening the curve of the aging process,” says Dr. Rennels. Focus on slowing the rate of decline and improving your health span—the quality of life within your years.

Monitoring your health can help you stay motivated. Tools like body composition scales, grip strength testers, and even full-body MRIs can give insight into your muscle mass, bone density and overall health. Having multiple tools can help you gain a more comprehensive look.

“The number on the scale doesn’t tell the full story of health,” says Dr. Fourman. “Body composition can give valuable insight into the makeup of an individual’s body.”

Aging is natural, but how you age is up to you. By staying active, eating well, getting regular checkups, and building strong muscles and bones, you can improve your health after 55 and enjoy a longer, more vibrant life. Set realistic goals, stay consistent and celebrate progress.

Start today. Talk to your doctor about the steps you can take toward better health. Your future self will thank you.

Matthew Fourman, MD, FACS, FASMBS, is a board-certified general surgeon who has performed more than 2,000 bariatric surgical procedures during the past 10 years of practice. His special interests include weight loss surgery, nutrition and wellness. View his profile.

Matthew Rennels, DO, is board-certified in family medicine and sports medicine. He is committed to preventive medicine and disease prevention. He has a special interest in musculoskeletal and sports medicine. View his profile.