Men After Age 35
Authored by Kyle Golden (August 23, 2023)
If we are lucky, aging is a process we will all get to experience. Men and women will experience the effects of aging at different times. As men age, their bodies undergo many changes that can impact their health and wellness specifically with regard to testosterone, metabolism, and muscle density. Men's bodies tend to start seeing more significant changes around age 35. If you are a man approaching or are around age 35, let’s look at what can you do to maintain you health and vitality.
Decrease in Testosterone
One of the most significant changes that occur in men's bodies after age 35 is a decrease in testosterone. Testosterone is a hormone that plays a vital role in men's health, including maintaining muscle mass, bone density, and sex drive. As men age, their testosterone levels decline, which can lead to a range of health issues, including decreased energy levels, reduced muscle mass, and increased body fat.
Men's testosterone levels are at their peak in their late teens and early twenties. After age 30, testosterone levels gradually decrease by about 1% per year on average.
Here are three specific actions a man can take to improve testosterone after age 35:
Exercise regularly: Regular exercise, particularly strength training, can boost testosterone levels. Aim to engage in physical activity at least three times per week.
Maintain a healthy weight: Obesity is linked to lower testosterone levels. By maintaining a healthy weight through diet and exercise, men can help keep their testosterone levels in a healthy range.
Get enough sleep: Sleep plays a critical role in hormone production, including testosterone. Aim to get seven to eight hours of sleep per night to support healthy testosterone levels.
Metabolism Changes
Another significant change that occurs in men's bodies after age 35 is a shift in their metabolism. As men age, their metabolism slows down, which means that their bodies burn fewer calories. This can lead to weight gain and an increased risk of obesity-related health issues, such as diabetes and heart disease.
Metabolism refers to the process by which the body converts food into energy. As men age, their metabolism slows down, which means that their bodies burn fewer calories. This can lead to weight gain and an increased risk of obesity-related health issues, such as diabetes and heart disease.
Here are three tips to maintain a healthy metabolism:
Stay hydrated: Drinking plenty of water can help keep your metabolism functioning optimally.
Eat a balanced diet: Eating a balanced diet that includes plenty of protein and fiber can help keep your metabolism healthy.
Engage in regular exercise: Regular exercise, particularly strength training, can help maintain muscle mass and keep your metabolism functioning efficiently.
Remember that as men age, their metabolism slows down, so it's essential to take proactive steps to maintain a healthy metabolism.
Decrease in Muscle Mass
As men age, they also experience a decrease in muscle mass. This can lead to a loss of strength and reduced mobility, which can impact their quality of life. To maintain muscle mass and strength, men should engage in regular exercise and strength training.
Men experience a decrease in muscle mass as they age due to various factors, including a decrease in testosterone levels and a decrease in physical activity. As men age, their bodies become less efficient at building and maintaining muscle mass, which can lead to a loss of strength and mobility. Engaging in regular exercise and strength training can help maintain muscle mass and prevent the negative impacts of muscle loss.
(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle.)
Hi, I’m Kyle Golden,
Founder and Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!