How can a man maintain his fitness level after 65? originally appeared on Quora, the place to gain and share knowledge, empowering people to learn from others and better understand the world.

If you want to live a long and healthy life, maintaining fitness after age 65 is crucial for overall health and quality of life. As men age, they may face physical challenges that make it harder to stay active, but with the right strategies and support, it is possible to sustain and even improve fitness levels. At GetSetUp, we offer a variety of resources and classes specifically designed to help older adults stay fit and healthy.

Regular Physical Activity: Regular physical activity is essential for maintaining fitness. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening exercises two or more days a week. Walking, cycling, swimming, and yoga are excellent options that are gentle on the joints while providing substantial health benefits. Varying fitness levels can be done from the comfort of your home, and no matter what, you should always check with your doctor to ensure you are doing activities that are right for you.

Strength Training: Strength training is vital for preserving muscle mass and bone density, which tend to decline with age. Incorporate exercises that target major muscle groups, such as squats, lunges, push-ups, and resistance band exercises. These exercises help improve strength, balance, and coordination, reducing the risk of falls and injuries. Preventing falls is essential to a long and healthy life.

Flexibility and Balance Exercises: Maintaining flexibility and balance is crucial for overall mobility and preventing falls. Incorporate stretching exercises and balance activities into your routine. Yoga and tai chi improve flexibility, balance, and mental well-being.

Stay Hydrated and Eat a Balanced Diet: Proper nutrition and hydration are key to maintaining fitness. Ensure your diet includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Staying hydrated is equally important, especially during physical activities. If you don’t already know how to create healthy meals for your current body stages and allergies and to adjust for any chronic diseases, it’s advisable to learn more about nutritional needs and how to create balanced healthy meals.

Listen to Your Body: As you age, it’s important to listen to your body and avoid overexertion. Pay attention to signs of fatigue, pain, or discomfort, and adjust your activities accordingly. Rest and recovery are as important as the exercise itself.

Stay Socially Active: Social interaction can be a powerful motivator for staying active. Join group exercise classes, walking clubs, or sports leagues to stay connected with others while maintaining your fitness. Sports groups or the local gym are a great way to engage with peers, share experiences, and find workout buddies.

Set Realistic Goals: Setting realistic and achievable fitness goals can keep you motivated and provide a sense of accomplishment. Start with small, manageable objectives and gradually increase the intensity and duration of your activities as your fitness improves. Consider enrolling in a challenge or race to help set objectives for yourself and have a goal to work toward.

Use Technology to Track Progress: Utilize fitness trackers, apps, or online platforms to monitor your progress and stay motivated. These tools can help you track your activity levels, set goals, and celebrate your achievements.

Consult with Healthcare Providers: Before starting any new fitness regimen, consult your healthcare provider, especially if you have any chronic conditions or health concerns. They can provide personalized advice and ensure your exercise plan is safe and effective.

Personally, I enjoy running and biking to maintain my fitness. When possible, I participate in races with friends and join them on biking trips. Right now, I’ve been working with my physicians to overcome hip replacement surgery and make sure that I stay healthy. It has been slower than I wanted, but slowing down is important to maintaining my overall strength and well-being. I stay healthy through a balanced diet, strength training, and cardio while managing my stress. Supportive communities make this an enjoyable way to socialize and stay healthy as we age.

No matter your age, maintaining fitness requires a multifaceted approach that includes regular physical activity, proper nutrition, and insights from healthcare providers. It’s never too early or too late to start being healthier, so get started today!

This question originally appeared on Quora.

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