Men over 35, these are six essential habits you must adopt to stay fit, strong, and energised

As men reach the age of 35, their bodies undergo various changes that can affect overall health and fitness. Therefore, it becomes even more crucial to adopt habits that help maintain physical and mental well-being. 

The good news is that it’s never too late to make a positive change. By focusing on key areas of health, men over 35 can not only prevent age-related decline but also feel stronger and more energised. 

Why is it important for men above the age of 35 to take more care of their health and fitness?

Dr Jagadish Hiremath, public health intellectual, tells indianexpress.com, “From the age of 35, men begin to experience gradual declines in critical physiological processes such as muscle mass, testosterone levels, and metabolic rate. If left unaddressed, these changes can increase the risk of chronic conditions like cardiovascular diseases, type 2 diabetes, and hypertension, often exacerbated by lifestyle factors.” 

Age-related muscle loss, known as sarcopenia, can reduce strength and mobility, while stress and the pressures of career or family life may contribute to underreported mental health concerns like anxiety or depression. “Prioritising fitness and proactive health care during this phase is essential to mitigate these risks, helping men maintain vitality, productivity, and a high quality of life as they age,” says Dr Hiremath. 

Optimise Nutrition A nutrient-dense diet supports hormonal balance, weight management, and overall energy. (Source: Freepik)

Six most important things every man over 35 should do to stay fit and healthy

According to Dr Hiremath, these are the six things men over the age of 35 must do:

Advertisement

Category	Why	How	Research/Pro Tip
Strength Training	Builds muscle, maintains metabolic rate, and improves bone density.	Incorporate compound exercises like squats, deadlifts, and bench presses 2–3 times per week.	A study in Medicine & Science in Sports & Exercise found resistance training twice a week reduces age-related muscle loss.
Prioritise Cardiovascular Health	Cardio improves heart health, circulation, and endurance.	Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming.	The American Heart Association emphasises that regular aerobic exercise lowers blood pressure and cholesterol levels.
Optimise Nutrition	A nutrient-dense diet supports hormonal balance, weight management, and overall energy.	Focus on lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Limit processed foods and added sugars.	Incorporate omega-3-rich foods like fish or flaxseeds to reduce inflammation and improve joint health.
Maintain Hormonal Balance	Balanced hormones improve mood, energy, and overall physical performance.	Sleep for 7–8 hours a night, reduce stress through meditation or mindfulness, and avoid excessive alcohol.	Research in Sleep Medicine shows that poor sleep correlates with lower testosterone and higher cortisol levels.
Stretch and Stay Mobile	Improves flexibility, prevents injury, and supports joint health.	Incorporate dynamic stretches before workouts and static stretches afterward. Yoga can also be beneficial for overall mobility.	Studies in The Journal of Sports Medicine and Physical Fitness highlight that regular stretching reduces the risk of exercise-related injuries by up to 35%.
Regular Health Screenings	Early detection of conditions like hypertension, diabetes, or high cholesterol can save lives.	Schedule annual check-ups and screenings for blood pressure, glucose levels, and cholesterol.	Include prostate health screenings after 40 to catch potential issues early.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.