Top 5 Benefits of Exercise for Men Over 50 with Lower Testosterone

Testosterone is an important hormone that plays a huge role in the development and maintenance of things like the muscle mass, bone density, body hair, metabolism, and even influences things like mood, cognitive health and overall energy levels.

As men age, testosterone levels naturally begin to decline. This process typically starts in the late 30s or early 40s, declining at a rate of about 1% per year. By the time men reach the age of 50 and older, this natural decrease in testosterone can start to contribute to a range of side-effects such reductions in muscle and bone health, metabolic changes, decreased energy levels and feeling sluggish, and even poor mental wellbeing. While this decline is a normal part of aging, certain lifestyle factors like poor nutrition, poor sleep and not doing enough physical activity can speed up the decline of testosterone and exacerbate these side effects.

The good news is, living an active lifestyle can really help to combat the downsides of decreasing testosterone. Exercise, such as strength training and cardio exercise, is one of the most effective (arguably THE most effective) things men can do in older age to help counteract the side-effects of declining testosterone. Here are 5 ways exercise can help men over 50 lessen the impact of these side effects and feel younger, healthier and happier.

Muscle Mass and Strength

Testosterone supports muscle mass and strength by enhancing protein synthesis and promoting muscle cell growth. It helps the body build and repair muscle tissue, especially after exercise or injury. Testosterone also boosts levels of other growth factors that aid in muscle development.

As testosterone levels decline with age, men may experience reduced muscle size, strength, and slower recovery from physical activity or injury. Exercise, especially strength training, is probably the single most effective way to stop muscle loss and even build new muscle tissue, which has many positive health benefits.

Energy Levels

Testosterone plays an important role in maintaining energy levels. It supports red blood cell production which helps deliver oxygen throughout the body for energy, has regulatory effects on things like metabolism, muscle health and even mood, which will contribute to overall stamina and vitality.

Low testosterone can lead to feeling sluggish, decreased motivation, and reduced physical endurance, making it harder keep active and maintain daily energy. Exercise like strength training and cardio exercise can aid in boosting energy levels in men over 50 by improving metabolic and muscle health, fitness and stamina, cardiovascular health, improve general mood, and even improving sleep quality, making activities of daily living less demanding.

Body Fat and Metabolism

Testosterone has some influences on how and where the body stores fat, particularly in the abdominal region (beer gut). It also influences the metabolism of nutrients such as lipids and cholesterol. Testosterone helps maintain a healthier balance between muscle and body fat.

As testosterone levels decline, body fat might start to increase in distribution around the midsection, and nutrients like lipids and cholesterol tend to become metabolised at a slower rate. These side effects are linked to things like a higher risks of metabolic and cardiovascular diseases, including high cholesterol and high blood pressure. Pair this with a decreased level of physical activity and the side-effects become exacerbated even more. Regular exercise, along with a balanced diet, will improve metabolic health, assist with fat loss, and reduce risk of health conditions like high blood pressure and high cholesterol.

Mood and Cognitive Health

Testosterone plays a significant role in mood regulation and cognitive health. Healthy levels of testosterone has been associated with better feelings of emotional stability, self-confidence, and overall well-being, helping to reduce the risk of depression, irritability, and fatigue. In the brain, testosterone contributes to cognitive functions like memory, focus, and mental clarity.

Low levels are often linked to poor mood, reduced motivation, and cognitive decline, especially as men age. Exercise is an amazing way to improve mental health in men over 50 by increasing endorphin levels, improving sleep, boosting energy, and provides a sense of self-confidence, self-image and achievement. It also creates a sense of physical and mental presence, which can help with feelings of depression and anxiety. Outdoor exercise might be particularly effective, as being in nature has positive influence on mental wellbeing.

Bone Density

Testosterone is essential for maintaining bone density and strength. It stimulates bone formation and helps regulate bone resorption, ensuring a healthy balance that keeps bones strong. Adequate testosterone levels support the structural integrity of the skeleton, reducing the risk of fractures and osteoporosis. As testosterone declines with age, men may experience bone thinning, increasing their vulnerability to fractures and breaks upon falling.

Exercise, especially impact exercise and strength training, is great for keeping bones healthy. Exercises that challenge balance are also an important preventative measure to reduce risk of accidental falls and subsequent fractures or breaks.

This blog is brought to you by Community Fit Over 50s. If you’re over 50 and want to start exercising for your health and wellbeing, read about our exercise programs by following the link below.