Regular exercise helps you stay active, keeps your muscles and joints toned, and improves your overall well-being. The exercises below are simple and suitable for men over 50, even if you've never exercised before.
The pelvic floor muscles play an important role in supporting your internal organs and overall core stability. As you age, they can become weaker, which can affect your posture, balance, and control of movement. Regular training of these muscles helps to maintain the correct position of your internal organs, reduces feelings of heaviness and discomfort, and promotes overall body stability.
In addition to the physical benefits, strong pelvic floor muscles improve movement control, which is especially important for men after 50. They help maintain self-confidence during everyday activities, maintain ease of movement and endurance, and also have a positive effect on your overall energy level.
Here are some basic exercises that are easy to do every day, even at home:
Pelvic floor contractions
While sitting or lying down, slowly contract your pelvic floor muscles for 5 seconds, then relax for 5 seconds.
Repeat 10–15 times, gradually increasing to 20 repetitions.
Pelvic floor raises (bridges)
Lie on your back with your knees bent and your feet flat on the floor. Lift your pelvis up, contracting your pelvic muscles, then slowly lower.
Do 10–12 repetitions, resting between lifts.
Standing Kegels
While standing, contract your pelvic floor muscles for 3–5 seconds, then relax.
This exercise is great for working out your muscles while you do your daily activities.
Breathing control during exercise
Breathing calmly and evenly, avoiding holding your breath. This helps maintain proper technique and exercise effectiveness.
As you age, your joints become less flexible and the muscles around them become weaker, so it’s important to take care of them every day. Regular physical activity helps maintain mobility, improves circulation, and helps maintain healthy posture. Even light exercise can significantly improve your range of motion and reduce stiffness. Start with simple movements, stretches, and walks, gradually increasing the time and intensity of your workouts. This helps to avoid overexertion and keeps your muscles and ligaments in good shape. A balanced diet and natural sources of vitamins and minerals help to maintain tissue elasticity and energy. Combining moderate exercise with natural support helps you stay active and confident even after 50. Remember to use proper technique: avoid sudden movements, watch your posture, and listen to your body. Mild discomfort is normal, but pain is a sign that you need to reduce the load.
Balanced nutrition helps maintain energy, stamina, and activity at any age. Below are popular solutions that nutritionists often recommend:
"After 50, it is important to pay attention not only to physical activity, but also to a balanced approach to nutrition and body maintenance. Regular exercise helps maintain mobility, improve posture, and keep muscles toned. A simple set of pelvic floor exercises helps maintain stability and control of movements, and attention to joints contributes to ease and comfort during everyday activities. Natural sources of nutrients, including vitamins and minerals, support energy, endurance, and overall well-being, helping to stay active and confident every day."
Start slowly, choosing simple and safe exercises that don’t put too much strain on your joints and muscles. Walking, light stretching, and basic core exercises help your body adapt to regular activity. The key is to listen to your body, exercise at a comfortable pace, and gradually increase the intensity and duration of your workouts.
It is recommended to do these exercises for 5-10 minutes every day or every other day. Even short sessions help strengthen the pelvic muscles, improve movement control and core stability. Consistency is more important than duration or intensity - regular light training brings more benefits than infrequent intense exercises.
Yes, a healthy diet provides the body with the nutrients it needs to maintain flexibility and elasticity. Foods rich in vitamins, minerals, and antioxidants help maintain joint mobility, energy, and overall well-being. The combination of physical activity and a balanced diet creates a comprehensive approach to maintaining health after 50.
Nutritionists advise including foods rich in selenium, zinc, magnesium, omega-3 and other beneficial trace elements in your diet. Also useful are herbal ingredients that support energy and endurance, such as ginseng, maca, ginger and guarana. It is important to pay attention to the natural basis of the products and avoid artificial additives.
Yes, this is the most effective approach. Natural ingredients combined with regular exercise help maintain energy, stamina, and mobility, contributing to overall comfort and activity after 50.