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Exercises for Men in Their 30s and 40s - Feel Younger and Fitter for Longer
It has been proven that regular exercise can not only improve body functions but also significantly improve the functioning of the brain too. Regular exercise at any age can do wonders for the body and even ends up reducing the chances of diseases as you age. People who exercised regularly throughout life have had better health conditions well into their old age.
However, exercising right is imperative. If you are not exercising right, it may cause even more harm than not exercising at all. Your body changes with age so your routine must change too – else it would only end up causing damage to your body. You must realise that exercising after the age of 30s is not so much about building muscle or a rock hard body, but more about conditioning and maintaining fitness that can help you do a lot of activities later on. Read on to find out more about what you should do in your 30s, and why you should do it.
Why Should Physical Activity Be One of the Priorities for Men Over 30’s?
There are many reasons as to why you should continue to exercise regularly into your 30s. Some of them have been given below:
Exercising regularly strengthens your heart as you age. When you become older, the nerve receptors around your heart reduce. These are the same receptors which control the speed of the heart, and consequently how oxygen moves around in your body. The reduction of your heartbeat may not be noticeable, but they exist all the same. This can be stopped through regular exercise, and you can make your heart beat faster for prolonged periods even into your 30s and 40s.
You can also control the onset of weight gain by doing weight training. Your body requires lesser calories as you age, but most of us tend to eat the same as in our 20s even though we are older – some start eating even more. This means that the weight gain will begin to become more pronounced, and cholesterol problems may also begin. This can be controlled using daily exercise to lose weight
The flexibility of the body reduces as you grow older, with the tendons starting to age too. By doing activities like stretching and yoga, you can remain nimble and agile when you are ageing
The reduction of muscle mass in the body can be prevented by resistance training, and thus, stop gaining weight even though you are ageing. A few sessions a week are sure to make a massive difference to your weight when the time comes
Bone density is best at age 30, after which the bone starts to lose mass owing to resorption. This can be prevented by regular high impact exercises like jogging, skipping and jumping
Exercising is the best medicine for ageing, too. Telomere erosion, one of the main reasons for cellular deterioration can be limited to regular exercise – this means that you are at a lower risk of age-related diseases like cancer and heart disease if you exercise.
Best Exercises for Men in 30s and 40s
Some of the best exercises for men in their 30’s and 40s.
1. Standard Planks
These are one of the most complete and easy-to-do exercises that you can do in your 30s. It increases strength, and you can also improve your balance and endurance along the way. Remember to do them correctly, though
2. Barbell Squats
These are a compound lift exercise which focuses primarily on the entire trunk, but your upper body and core benefit from this as well. You must remember not to use hefty loads since they can cause harm – focus on endurance with a moderate amount of weight, and ensure that the form of your knees and lower back are right to prevent any injuries.
3. Lying Down Leg Lifts
This exercise is meant to target the core muscles and the hip flexors of the body, which tend to lose strength as you age. A variant of this exercise is the hanging leg raise, which can cause stress over the shoulders if they are practised too much. This reduces stress on your body and lets you focus well on the parts that it is supposed to work on.
4. Elliptical Training
An elliptical is a machine which may seem to built for cardio, but it helps increase your strength too. Running seems like a fine alternative to it, but it may cause stress on your knees and legs if they are done too much – ellipticals help you focus more on your arm and core strength too. You can perform this exercise for as much as an hour every workout session, to good effect.
5. Push-Ups
Push-ups are a classic chest exercise, which can be done anywhere without needing any exercise. They focus on strength in the upper body and also improves the balance capabilities of the body. They also bring in a range of muscles, from the core and the leg muscles to your biceps and triceps. A complete exercise, make sure that you do as much of it as you can since it is a resistance exercise.
6. Yoga
Yoga might not sound like the ‘coolest’ option, especially for those who used to be gym rats when they were younger – however, you are old enough to not worry about what is ‘cool’ anymore. Yoga is the perfect low-impact exercise routine you can follow, as it focuses on flexibility and mental health as much as it does on your physical agility.
7. Hiking
This is perhaps the best way to have fun while you are simultaneously getting a workout in. You get to enjoy the amazing outdoors around you, and you can also make it more competitive for yourself by increasing the distance bit by bit every time you go hiking. Hiking is a fantastic cardio workout, and it also helps you work out all the major muscle groups in your body. This is more of an opportunity to get your work out done, rather than a leisurely Sunday activity.
8. Running Routines
The King of Cardio routines, running remains effective even if you are into your 40s. This is one of the best ways to keep the weight off, all the while maintaining the health of your heart. You must remember to ease into it, considering that your body is not what it once was – also remember to equip yourself properly, with good shoes and a high surface to run on.
Exercises That Men Should Avoid After the 30s
There are some exercises that you should keep away from too when you are older than the age of 30 or 35. Some of these have been covered below.
1. Sit-ups
They are one of the worst exercises that an older person can do, considering the stress they place on the back. You may injure your lower back or even herniating a disc from all the stress you place there. You can replace these with planks and side planks for better effect
2. Dead-lifts
While they do seem extremely macho to carry out, they are one of the worst things you can do to your body in your 30s – especially if you have no previous experience in them. Without understanding the form and having the core for it, your body may end up succumbing to a whole lot of injuries
3. Rows with Rotation
These are e fine exercise when you are younger to strengthen your back muscles, but you may again end up displacing a disc if you do them in the wrong manner
4. Russian Twists
Your lumbar spine is meant to provide stability to your body, and not mobility – if you twist them under stress long enough, it can become problematic to your body after some time
5. Overhead Presses
This again has to do with the form the person has while doing it, rather than the exercise itself. If not done rightly, you may end up injuring your lower back extensively
6. Leg Press
Leg presses are a great exercise for men’s buttocks may put a lot of stress on your lower back if the range of motion is too much, and this can cause nagging back pain which is extremely difficult to manage.
FAQ’S
Some questions you might have included:
1. How Often Should 30+ Men Workout?
You should exercise for 4-5 days a week, with 2-3 days of strength training 3-4 days of cardio training involved.
2. Can I Gain Muscle Once I Cross 30?
Of course, you can gain muscle – but know that the process is much harder. Your body slows down with age, and muscle mass tends to start reducing after the age of 30, along with bone density. Maintaining the existing muscle mass is going to be a challenge, and you will have to work harder if you want to gain muscle.
3. Is Cardio Bad for Men Over 30?
Cardio is not bad for men – however, bad form in any exercise may turn out to have an adverse impact on the overall health.
4. Which Exercise is Best to Do at Home for Men?
Planks, push-ups and lunges all work a lot of different muscle groups, and they are hard to beat when it comes to improving your overall health.
There is no doubt as to whether you should continue exercising when you are into your 30s and 40s – however, always remember to ensure that the form is right since your body is more fragile than before. Read more
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Are Milk Alternatives for Toddlers Safe?
Having grown up with a culture of drinking a glass of cow’s milk every day, many parents might find it strange to go for a milk alternative for their child. Medical reasons might make that necessary, but the worry of balanced nutrition is pretty real. Not every milk alternative can provide the same nutrition that a child can get from cow’s milk.
When to Give Milk Alternatives to Your Child?
Doctors usually suggest milk alternatives for toddlers with allergies towards lactose or few other elements that are present in the cow’s milk. Kids allergic to such elements will have trouble synthesising the nutrition present in the milk, and can even face various side effects.
Best Milk Alternatives for Toddlers
Opting for an alternative to the traditional milk presents before you a choice amongst numerous ones. Each alternative has some benefits to offer over traditional milk, but they are not a complete solution and might fall short in different ways.
1. Rice Milk
This type of milk is popular milk that is derived from the grains of rice.
Pros
For children that suffer from numerous allergies and even are susceptible to reactions for different types of milk, rice milk is the safest option in that regard. There are extremely rare chances of any child developing any allergy towards rice milk. Furthermore, the majorly neutral taste that it has allows it to be used in various preparation as well.
Cons
Parents wanting their child to consume milk as it is might have a tough time with rice milk since it doesn’t have any particular taste as such. At the same time, when compared with the same quantities of other milk alternatives, rice milk has a far larger amount of carbohydrates but quite a low amount of fat and proteins.
2. Coconut Milk
Quite a popular option around India, this milk is acquired from a coconut that has matured by grating it and pulping it properly.
Pros
Coconut milk is a great choice for kids that suffer from traditional milk allergies or even if they don’t have to. A simple glass of coconut milk can satisfy nearly half the daily requirement of Vitamin B12 and one-third of the daily Vitamin D necessity, thanks to the rich creaminess it brings due to the presence of saturated fats.
Cons
While coconut milk is rich in fats and other vitamins, the proportion of proteins and calcium in its constitution is not as much as it should be, when compared with the traditional milk. This can put kids at a risk of deficiency, which makes it necessary to complement the intake of coconut milk with other sources that provide the missing elements.
3. Almond Milk
A highly prized type of milk based on plant sources, almond milk, is generally obtained by blending almonds and water.
Pros
The ease of preparation of almond milk is the greatest advantage it brings. With a texture that is creamy, this milk is available in markets in a variety of flavours and forms. This allows you to pick anyone that suits your child and provide him with a low-calorie nutritional alternative.
Cons:
Since the only source of nutrition in this milk is from almonds, there is a huge gap when it comes to satisfying the daily requirement of proteins and even saturated fats. While many commercial milk brands fortify their products with these elements, it becomes essential to complement them via other sources in the child’s diet.
4. Soy Milk
One of the highest selling and popular alternatives to traditional milk, soybeans are soaked and ground together, which are then boiled and filtered to obtain the milk.
Pros
The popularity of this milk has made it the go-to choice for many people, and its ease of availability makes it easy to give it to your child at any point in time. The constitution of this milk is quite close to that of the traditional milk from the cow, which is why many families opt for using this milk in other preparation items as well.
Cons
Soy allergies are not unheard of, and if your child suffers from it as well, this milk would be a no-go. Also, many brands do fortify their soy milk products with calcium and vitamin D, but the amount of fortification may not be enough for your kid. Checking the value on the label should help you ascertain what’s right for your child.
5. Lactose-Free Milk
By introducing an enzyme in traditional milk that helps break down that protein, lactose-free milk is obtained easily.
Pros
There is barely any difference between the cow’s milk and the lactose-free equivalent of it. The nutritional constitution is identical, and the taste is usually a tad sweeter than the original.
Cons
Many commercial brands market their milk products as “lactose-free” but make use of plant-based sources or other elements for the actual milk. Furthermore, this milk is not useful for children that are allergic to other elements present in the milk, and not just lactose.
How to Decide Which Is the Best Milk Alternatives for Toddlers?
The right type of milk alternative for your little one depends on a bunch of factors, such as:
The nutritional requirement based on his age
The typical diet of the child
Financial choice of opting for fortified milk
Choosing amongst different milk alternatives for babies should be governed by the very reason why you are opting for one. It is best to go with a choice that is as close as possible to the cow’s milk.
Also Read: How to Make your Child Drink Milk?
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Breastfeeding a Preterm Baby and How to Prevent Breast Abscess Due to Excessive Clogged Milk
This is from my experience in breastfeeding my late preterm baby. Breastfeeding a preterm baby is quite challenging as the baby can't suck milk. A mother will have to make her baby learn how to latch on to the breast properly. In flat nippled mother's case, it could lead to serious issues if the baby does not latch and suck properly. If milk production is low to medium in mom, then need not to worry. Baby will take a month time to learn to suck. But, if milk production is high, and if baby does not suck properly, then breast abscess will be formed in mother when she did not take excess milk out from her breast every time since clogged milk will create infection inside the breast.
I want to share a few tips to solve these problems:
Never give same side breastfeeding. Give alternate sides everytime you breastfeed.
During pregnancy, mothers-to-be must do breast examination to check whether they have flat nipples. If so, then they have to do the below:
For erecting flat nipple, use two syringes connected together.place on to the nipple, and make the nipple erect. Keep doing this for a few weeks.
Use silicone nipple on the flat nipple, which will be easy for the baby to suck on.
Use a breast pump to let out the extra milk in the breast so that you will not have breast abscess due to clogged milk.
Never ever take Cabgolin tablet during breastfeeding since it will completely stop the milk supply in mother.
Maintain hygiene before and after breastfeeding.
For low milk supply, a mother can have lactate tablets which will give a tremendous amount of milk. Also, have Pro-PL powder or galaxy powder mixed in milk twice a day. Consult your doctor before taking any of these.
Also, they can have bread with milk, idiyappam with milk, 1 big glass of filter coffee which will produce more milk.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Are You a Fit Mom -- The Fitness Quiz
Moms have it gruelling hard! There are umpteen chores to do, tantrums to be handled, and me-time is but an elusive term. Amidst all this, how fit do you think you are? Is your body in a happy place or do you need to pull up your socks and care about yourself as well?
Moms have it gruelling hard! There are umpteen chores to do, tantrums to be handled, and me-time is but an elusive term. Amidst all this, how fit do you think you are? Is your body in a happy place or do you need to pull up your socks and care about yourself as well?
While fitness is indispensable for all of us, moms particularly need to take care of themselves. The entire household depends on them, after all! So, are you a fit mom?
Answer the questions below by picking one option as your answer. Note your options in a piece of paper and calculate your points based on your correct answers (as specified).
Once you're done, scroll right to the bottom to figure out what your score means. All the best!
1. How fit would you say you are, on a scale to 1 to 5?
-2 – 1 pt
-5 – 2 pts
-8 – 3 pts
2. When was your last work out?
- I don't remember – 1 pt
- This morning – 3 pts
- I think it was last week? - 2 pts
3. Which animal would be ideal for you?
- Dogs, all the way! - 3 pts
- I'm a cat person! - 2 pts
- I own a fish tank! - 1 pt
4. Do you eat healthy food on a regular basis?
- I have an on-again off-again affair with my diet! - 2 pts
- Yes! My diet consists of balanced meals! - 3 pts
- I'm on a see-food diet! I see food, I eat it! - 1 pt
5. Are you a smoker?
- Yes – but I've frequently tried to quit! - 1 pt
- No – never touching a cigarette in my life! - 3 pts
- I only smoke socially! - 2 pts
6. How do you spend your evenings?
- Go for a jog or go to the gym - 3 pts
- Hang out with my hubby or friends – 2 pts
- Watch TV or browse on the internet – 1 pts
7. Do you get adequate sleep at nights?
- I sleep for 4 hours or less – feels like insomnia! - 1 pt
- Yes, I get about 8 hours of sleep at nights! - 3 pts
- Sometimes, I average around 6 hours. - 2 pts
8. What was your favorite activity as a child?
- Watching TV or reading books – 2 pts
- Playing outside with friends – 3 pts
- Playing inside with toys or videogames – 1 pt
9. What's your beverage of choice?
- A tall drink...of water! - 3 pts
- A can of soda...but the diet version! - 1 pt
- Fruit juices and milkshakes! - 2 pts
10. It's a lovely day, sunny and warm – how do you enjoy it?
- Sunbathe with a book! - 1 pt
- Go for a long, leisurely walk! - 2 pts
- Organise a fast-paced game with friends! - 3 pts
The results are in...
Between 1 – 12 points
Step up your game, Mommy! We know it's very difficult to find time to exercise in between hectic home and work life and taking care of your kids. But you don't need to make a huge lifestyle change to be healthier! Make small changes one at a time and soon you will notice how much healthier and fitter you are! Read our other articles for tips and tricks for a healthier lifestyle!
Between 12 – 22 points
An excellent effort! You may not be the fittest Mommy on the block, but you sure find the way to balance your hectic life with your health. Check out our other articles for tips and tricks for a healthier lifestyle, and you'll soon outshine all the other fitness-conscious mammas in your friend circle!
Between 22 and 30 points
WOW! If we didn't love you so much, we'd be quite jealous of you! You are the true Fit Babe, who is always up for a morning jog or an impromptu game of tennis. What's more you win every game you play too! Check out our other fitness and health articles to make sure you are up to date with all the latest fitness trivia! Read more
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Dr Ghouse has added a new answer
15 mins ago
Q. #asktheexpert बच्चे को 3 दिन से ग्रीन पॉटी हो रही , वो भी कई बार , पहले 5 दिन में एक बार करता , अब दिन में कई बार , 7 मंथ ओल्ड बेबी बॉय
Dr Ghouse
Paediatrician
6 mins ago
A. green 💚 no problem ft. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Garima Narula has added a new answer
Guardian of 0 children
14 mins ago
Q. my baby is 4th months old and he drools so much. I am concerned about this, please let me know
Garima Narula
Mom of a 4 m old boy
2 mins ago
A. this is the process of teething don't worry
Dr Ghouse has added a new answer
Guardian of 0 children
12 mins ago
Q. #asktheexpert My daughter is 5 Months old what I can feed her additionally to milk
Dr Ghouse
Paediatrician
7 mins ago
A. not yet. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Priyanka Kalra has added a new answer
Guardian of 0 children
11 mins ago
Q. #asktheexpert I m at 8 months of pregnancy but baby bump is very small n amniotic fluid is 8.. is it cause of concern
Dr Priyanka Kalra
Obstetrician and Gynaecologist
10 mins ago
A. can neeed csection. do ultrasound n necessary tests after consulting a specialist. without proper check up we can't advise or help you.. Avoid shirt cuts when it comes to health if mother n baby. ok.
POOJA KOTHARI has added a new answer
Guardian of 0 children
8 mins ago
Q. #asktheexpert hlo mam i m 4th month pregnant and i feel aa lumps in my armpit both sides but they r very small with little bit pain i consult my doctor and she said its normal during pregnancy but after massage i realise the size of lump has reduced i just wanna ask it can go away after delivery?
Read morePOOJA KOTHARI
Mom of a 7 yr 1 m old boy
6 mins ago
A. Antibiotics may be necessary if you have an infection. Over-the-counter pain medications and nonsteroidal anti-inflammatory medicines relieve discomfort if the lump is painful or the area around it is swollen. Removing the lump may be necessary if it's due to lipomas, cysts or other skin issues.
Abhaya Rajput has added a new answer
Guardian of 0 children
5 mins ago
Q. #asktheexpert
my baby boy is now 5th month..he is not drinks milk..why is there any problem
Abhaya Rajput
Mom of a 14 yr 4 m old boy
4 mins ago
A. Hello there ma’am please do not worry about it too much. Please take Shatavari powder with milk twice a day to increase breast milk supply. Also feed the baby often which also helps in increasing breast milk supply. Masaage your breasts gently before feeding the baby. You can also use breast pump to take out milk which also helps in production of breast milk.
Thanks and take care
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