Healthy Ageing For Men: Stay Strong, Live Long

As an Exercise Physiologist, I’ve seen firsthand how physical activity can transform the ageing process for men. Men’s Health Week (June 9–15) is the perfect time to focus on strategies to age healthily, maintain independence, and boost quality of life. Ageing doesn’t mean slowing down—it means getting smarter about movement. Here’s how men can prioritise exercise for healthy ageing, backed by science and practical tips you can start today.

Why Exercise Matters for Ageing Men

From our 30s onward, men face declines in testosterone (1–2% per year), muscle mass, and bone density, while visceral fat and risks for chronic diseases like diabetes and heart disease increase. Regular physical activity is a powerful tool to counter these changes. It boosts mood, strengthens bones, and reduces disease risk, keeping you active and independent for years to come.

Shockingly, only one in four men aged 65 and over engage in at least 30 minutes of moderate-intensity physical activity on five or more days per week, as recommended by Australia’s Physical Activity Guidelines. Even more concerning, only 16% of men aged 15 and over meet muscle-strengthening guidelines, critical for maintaining strength and preventing conditions like osteoporosis and sarcopenia (muscle loss). These stats highlight a clear gap we can address.

Key Strategies for Healthy Ageing

Here are four evidence-based exercise tips for men to age well:

1. Prioritise Strength Training

Muscle-strengthening exercises, like lifting weights or bodyweight exercises (e.g., push-ups, squats), are non-negotiable. They combat muscle loss, improve bone density, and reduce injury risk. Only one in four older men engages in enough strength-based exercise, essential for bone health, injury prevention, and independence. Aim for at least two sessions per week, targeting major muscle groups. Start with light weights or resistance bands if you’re new, and progressively increase intensity under guidance.

2. Incorporate Cardiorespiratory Training

Cardiorespiratory fitness is crucial for heart health and stamina. Activities like brisk walking, jogging, cycling, or swimming improve lung capacity and reduce cardiovascular disease risk by up to 20%. Aim for 150–300 minutes of moderate aerobic activity or 75–150 minutes of vigorous activity per week, as per Australia’s guidelines. For example, a 30-minute brisk walk five days a week can significantly boost heart health. Mix it up with activities you enjoy to stay consistent.

3. Stay Active Every Day

Australia’s guidelines recommend 150–300 minutes of moderate aerobic activity (like brisk walking or cycling) or 75–150 minutes of vigorous activity weekly for men aged 18–64, and at least 30 minutes daily for those 65 and over. Physical activity reduces disease burden by 10–20% for conditions like cardiovascular disease and type 2 diabetes. Try incorporating incidental movement—walk to the shops, take stairs, or garden. Every step counts.

4. Break Up Sedentary Time

Sedentary behaviour (sitting or lying down for long periods) is distinct from physical inactivity and increases health risks. Set a timer to stand or walk briefly every hour. Small changes, like standing during phone calls, can make a big difference.

Take Action This Men’s Health Week

Healthy ageing is about consistency, not perfection. Start small: a 15-minute brisk walk five days a week could reduce disease burden by 13%, and 30 minutes could cut it by 26%. Consult one of our Exercise Physiologists to design a safe, tailored program, especially if you have health conditions or are new to exercise. 

This Men’s Health Week, commit to one new active habit—your future self will thank you.

For more guidance, check out the Australian Physical Activity Guidelines at health.gov.au or reach out to an Exercise Physiologist in our team. You can contact us on 0484 522 073 or email us here: admin@innovaterehab.com.au