Research reveals that being overweight mean a shorter life for men. So starting early on resolving the problem is suggested by experts. Here are 8 tips to get you started:
- To start with measure your waist.
It has to be no greater than half your body weight, as stated in a scientific study by City University London. If your waist size is not over the limit you should live to the average life expectancy. If not, for each additional couple of centimeters, you will lose months or even years of life. However if you are large framed body add a couple of extra inches.
- Decrease the amount of alcohol consumption.
It is full of calories and is a major cause for development of “moobs” or man boobs, according to fitness Guru Matt Roberts. “If you don’t want to cut it out, at least cut right down.”
- Get on the fitness bike.
Have a go at sprinting flat out for 60 seconds two times every week on an indoor bike. Findings by Abertay University in Dundee recommend that people over 40, 50, and 60 years lost 1kg of fat in two months by doing this.
- Inspire yourself with this fact.
McMaster University in Ontario found men who performed three workout sessions lasting 45 minutes, in a week on an average looked more youthful. People who exercised in their 40s had skin biopsies and they recorded similar results, as can be expected in men of half their age. The effects were lasting – men aged 65 had thicker dermis layers of the skin — means, they were less worn down.
- Use the stairs more often.
Climbing 55 flights in seven days can reduce the risk of dying early by 15 percent and reduce your cholesterol within a couple of weeks. Simply taking two flights a day can help transfer about 3kg in a year.
- Do resistance training.
Muscle mass is at its maximum at around the age of 25. Every year following that a tenth of kilo of muscle is lost. This happens as a natural biological process known as sarcopenia. Past the age of 50 the losses acquire a nearly parasitic expediency, draining the body of up to half a kilo of muscle a year. Resistance training is without doubt the best way of preventing this fall.
- Calculate your running speed.
Given your knees are up to it, how fast you can run a mile can allow you to determine the risk of dying from a heart attack or stroke decades later. As indicated by the university of Texas, a 55-year-old man who needs 15 minutes to run a mile has a 30 percent risk of developing heart disease. However, a 55-year-old who runs a mile in eight mins. has a lifetime risk of less than 10 percent.
- Perform push-ups.
It is seen as a definitive gauge of fitness, particularly in middle age. “It works the entire body, engaging muscle groups in the arms, chest, belly area, hips and legs,” says John Brewer, professor of applied sport science at St Mary’s University, Twickenham. Push-ups can provide the strength and the support your body needs to break a fall, averting fracture.
Exercise Right. “20 Fitness Tips For Older Men”. 18-08-2018. http://exerciseright.com.au.