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Blog - Richard Geres Personal Training - Weight-Loss, Fitness, Research

Mon, 9 November 2015

Men over 40 and 50: Why you need to exercise

Men over 50
Men in their 40s, 50s and 60s can still be in top shape

If you used to be physically active when you were younger, you'll remember how great it felt to be fit and bursting with energy.

Do you still feel like that nowadays? If you're busy with work, family and life in general the chances are that you have been neglecting your exercise, and as a result feel lethargic, lazy and stiff.

Your body shape may have changed too. Inactivity and excessive food intake may be showing on your tummy. However, more than being unattractive, that tummy represents a major risk factor for cardiovascular disease - it's a breeding ground for disease, slowly building up inside you. You don't see it, but it's happening.

Here are just a few important health risks associated with being inactive and overweight as we get older:


Weight-gain, especially in the tummy area is a big health risk. Tummy fat is not like normal fat. It produces chronic inflammation, an environment that promotes disease. People with tummy fat are far more likely to develop (pre)diabetes, high cholesterol, liver disease and high blood pressure than slim people.


In overweight individuals, fat cells secrete inflammatory signalling proteins called cytokines, which lead to the development of chronic, low-grade inflammation. This sets the stage for the development of heart disease, cancer and other diseases.


A combination of inflammation, excess saturated fat intake and cholesterol build-up causes fatty deposits inside our artery walls, referred to as atherosclerotic plaque,. This reduces blood flow to the heart and brain, which can eventually lead to heart attack and stroke if the blood flow is interrupted through a blockage.


The chemical process of producing energy creates highly reactive molecules referred to as free radicals, which create oxidative stress, causing damage to our cells, tissues, arteries and our DNA. Damage to DNA is the primary cause of cancer. Oxidative stress is also thought to be the primary driver of ageing and is associated with Alzheimers disease, eye diseases and arthritis.

Lower metabolic rate

Oxidative damage to our energy producing units, called mitochondria reduces our energy production and metabolic rate, resulting in weight-gain.


As we age, we lose 4% of muscle mass every decade after the age of 20. We lose body shape, muscle tone, bone density, strength, mobility, balance and coordination.

What can we do to slow the ageing process?

While we cannot stop the ageing process, we can definitely slow it down. Even more importantly, we can regain the energy, vigor and glow we experienced in our younger days. Regular exercise and a nutrient-rich diet rich in fruits and vegetables, our primary source of age-defying antioxidants, can work wonders on the body. It always amazes me how people start to look years younger after just a few months of exercising and eating better. Their faces radiate optimism, self-confidence and energy, qualities we only truly appreciate when we experience them.

According to Dr. Phil, exercise is the Number 1 anti-ageing medicine. Exercise reduces stress, which has negative health effects. Exercise improves circulation to the skin, which improves skin complexion. Exercise increases muscle tone and bone density, strengthens the heart and reduces the risk of certain cancers. It keeps us vigorous, energised, supple and flexible. If you sigh or grunt when you get off your chair, youre getting rusty. Its high time you get moving!

The solution

As we get older, it gets harder and harder to motivate ourselves to exercise regularly. There are just too many distractions that we prioritise.
The only way to commit to a regular exercise programme and actually maintain it is to hire a coach that you become accountable to. Your regular appointments will ensure you don't slack in your attendance, and the motivation and guidance from your trainer will ensure that you achieve significant improvements in your fitness level.  A properly supervised exercise programme will make you stronger, fitter and more flexible. Watch your tummy decrease, your muscle tone increase and your energy levels soar!

If your well-being is important to you, give us a call today on 27877445 or book an appointment online to see how we can get you fitter, leaner, healthier and feeling younger. 

Invest in your health! It's the foundation for a truly fulfilling life.