After the age of 35, testosterone levels in men gradually decline (by an average of 0.5–1% per year), muscle mass decreases, and metabolism slows down. If physical activity decreases, the percentage of adipose tissue increases, and the load on the cardiovascular system and joints grows. Therefore, staying in shape at this age is not a matter of appearance, but of the body’s functional capacity.
Regular physical activity remains the foundation. The optimal regimen is 3–4 workouts per week. Two of them should be strength training with basic exercises: squats, deadlifts, bench presses, and bodyweight exercises. This helps to maintain muscle mass and bone density. One to two sessions should be aerobic: brisk walking, jogging, cycling, swimming for 30-45 minutes. Cardio exercise reduces the risk of hypertension and coronary heart disease.
Pay special attention to joint and back mobility. With age, the elasticity of ligaments and fascia decreases. A short warm-up before training and 10–15 minutes of mobility exercises 2–3 times a week reduce the risk of injury and chronic lower back pain.
Diet requires a review of calorie intake. After the age of 35, total energy expenditure often decreases, while the usual amount of food remains the same. Weight control is important because abdominal fat is associated with an increased risk of type 2 diabetes and metabolic syndrome. The diet should include sufficient protein (approximately 1.2–1.6 g per kg of body weight), vegetables, whole grains, and sources of omega-3. Limiting alcohol also affects testosterone levels and recovery.
Sleep becomes a critical factor. Seven to nine hours of quality sleep supports hormonal balance and cognitive function. Chronic sleep deprivation increases cortisol levels, which contributes to fat accumulation and poor recovery.
Regular medical check-ups after the age of 35 allow you to monitor your blood pressure, lipid profile, glucose and testosterone levels. Early correction of abnormalities reduces the risk of serious diseases in the future.
Staying in shape at this age is an investment in performance, energy levels and the prevention of age-related changes. A systematic approach allows you to maintain strength, endurance and a normal weight without extreme exertion.