After 50, the body needs more attention to itself:
Pelvic floor exercises are a set of simple but effective exercises that are aimed at strengthening the deep muscles. Regularly performing these exercises helps to:
maintain natural stability
reduce tension in the lower back
improve muscle control
Example of basic exercises:
Tension/relaxation of the pelvic floor muscles
Breathing practices with activation of the center
Exercises in a lying or sitting position to reduce the load on the joints
Being active doesn’t mean overloading yourself with intense workouts. On the contrary, moderate daily activity is better for keeping your body in good shape. Tips for staying active after 50:
As you age, your joints need special attention—decreased elasticity, loss of lubrication, and natural wear and tear can affect comfort during movement.
What helps maintain joint health:
Regular light exercise (walking, swimming, stretching)
Foods rich in omega-3 fatty acids (flaxseed, oily fish)
Sufficient water intake
Moderate exercise without overloading
Consultation with a nutritionist for nutritional support
Kegel exercises are a simple way to strengthen the muscles that control your lower body. They don’t require any special equipment, take just a few minutes a day, and can be done in any comfortable position—sitting, lying down, or even walking. They involve briefly tensing and relaxing deep muscles that can lose tone with age. For men over 50, this practice can help maintain body confidence, improve control, and strengthen inner stability. The key is to be consistent and do them at a slow pace.
Contraction and release: Tighten the muscles in your lower abdomen as if you were stopping the flow of urine, hold for a few seconds, and then relax.
Rapid contractions: Tighten briefly and then relax the muscles several times in a row.
Gradual contraction: Slowly build up the tension, hold it, then relax just as slowly.
Sets with pauses: Do 10 repetitions, then pause for a minute and repeat another set or two.
Practice breathing with tension: Combine deep inhalation with a slight contraction of the muscles, relaxing on the exhale.
Tip: You can do the exercises sitting, lying down, or even standing - the main thing is that you are comfortable.
Today, there are many natural support options that you can consider including in your daily regimen:
My advice is not to start with radical changes. Start small: 5-10 minutes of exercise for men 50+ per day can significantly improve your overall well-being. I especially recommend including Kegel exercises in your routine - they are simple, do not require equipment and really work to maintain muscle balance. Also, do not forget about nutrition: add foods with healthy fats to your breakfast - avocados, flax seeds, walnuts. And, of course, water - at least 1.5 liters daily. Stability in daily habits is the best investment in your health.
Yes. Basic exercises for men 50+ do not require any physical training.
2–3 times a week is the best start. You can increase the duration over time.
These are products or practices that are of natural origin: herbal formulas, nutritional supplements, proper nutrition.
Many certified specialists offer online consultations. It is worth contacting those who have experience specifically in the field of men’s health.
This site is an informational resource. The content of the site is intended for general information only and does not constitute medical or dietary advice. Always consult a professional before making any decisions regarding your health.