Get moving this Movember.

How to get moving this Movember

Moving in Movember (November) is top of mind as we celebrate men’s health awareness this month. Maybe you’re into to CrossFit or perhaps you’re more of a long walk kind of guy. Doesn’t matter. Our expert, William Jones, MD, has tips for men of every age and fitness level.

Fitness for men in their 20s and 30s

Focus should be on a balance of strength and cardio.  It is important to keep the workouts varied and fun.

The basics – fitness tips for new or casual exercisers

  • Do a proper warm-up before you exercise.
  • Make sure you listen to your body. If you start to notice pain or soreness during an exercise back down and reassess.
  • Body weight exercises are always a good start (pull-ups, push-ups, and body weight squats).
  • Be sure you add in cardio (running, bicycling, and swimming).

Crank it up a notch – fitness tips for men looking for more of a challenge

  • Weight lifting, boxing workouts (regular boxing or Thai boxing) are always good for increasing the challenge.
  • Plyometrics are great exercises providing you do not have any knee or back issues. Joining a club or a league where you can play sports, such as basketball or soccer is both great exercise and keeps things fun.

Fitness for men in their 40s and 50s

The focus should be on maintaining muscle bulk and tone while preventing injuries. As we get older, tendon injuries are more prevalent. Also, low back injuries such as lumbar disc injuries can occur if the athlete is not careful.

The basics – fitness tips for new or casual exercisers

  • If you are restarting working out after not having done so for a while, slow and steady wins the race.
  • Weight training is always important to maintain muscle bulk.
  • Lower impact cardio if you have knee or back problems.
  • Swimming is excellent exercise at this age level.
  • Consider other exercises such as yoga and Pilates to help supplement the workouts and for injury prevention.
  • The most important thing is to remember you are not the 20-year-old you. Slowly progress your weight training to prevent unwanted injuries.

Crank it up a notch – fitness tips for men looking for more of a challenge

  • Plyometrics are great exercises providing you do not have any knee or back issues. Joining a club or a league where you can play sports, such as basketball or soccer is both great exercise and keeps things fun.

Fitness for men 60 and above

Maintaining an excellent exercise program is imperative after the age of 60. Studies show that exercise helps prevent cardiac issues and prevent/minimize chronic diseases such as obesity and diabetes.

  • If you are restarting working out after not having done so for a while, slow and steady wins the race.
  • Weight training is always important to maintain muscle bulk. The focus should be on muscle tone. Low weights with higher repetitions is preferable to prevent injury.
  • Lower impact cardio if you have knee or back problems.
  • Swimming is excellent exercise at this age level.
  • Consider other exercises such as yoga and Pilates to help supplement the workouts and for injury prevention.
  • Slowly progress your weight training to prevent unwanted injuries.

And if your exercise routine ever leads to sprains or injuries, know that we’ve got your back. Our Walk-in Clinic helps athletes and weekend warriors with muscle strains, joint injuries and fractures—no appointment needed.

For more on Movember and men’s health see our Men’s Health Awareness tips.