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7 Easy Exercises For Busy Men Without Going To The Gym

excercises for men without going to the gym

Typically, men in their 50’s are busy. They often have difficulties in making time to go to the gym. This article introduces 7 exercises for such busy men, which can be easily done at home or workplaces.

What Happens When You Turn 50

Biological and physiological changes are always taking place in men as the birthdays add up. It’s a gradual process over the years, but 50 is the age when most men start to feel the weight of their years in their bones.

Testosterone levels begin a rapid decline, muscle tissue loses mass, and a slowing metabolism becomes all too evident in a growing waistline. However, it’s widely known that men have some control over slowing or even reversing many of these physical and physiological changes.

A regular regime of exercise can halt, or increase testosterone level, restore muscle mass, and burn off excess energy before it has a chance to settle in as fat.

You could head off to the gym every day, but what 50-plus male has time for that when there are a ton of family and work commitments? Fortunately, you don’t need expensive gym memberships, equipment, or a lot of time to keep yourself fit.

There are plenty of training exercises for busy men, which can be done at home using your body weight to provide the resistance, with just a few minutes a day enough to keep you trim and fit.

1. Pushups

Pushups build upper body strength and muscle. Put your hands directly under your shoulders with your arms, backs, and legs straight. Bend your arms until your chest is about five cms off the floor. Breathe in on the downward portion, breathe out as you push back up.

2. Triceps Dip

Stand with your back to a chair or bench. Bend and place your hands on the front of the seat. Put your feet in front of you until your arms are supporting most of your weight. Keep your elbows tucked into your sides as you lower your body until your upper arms are parallel to the floor. Your hips should be about ten cms off the floor.

3. Pull-Ups

Pull-ups are the ultimate exercise for building upper body strength, so you might find them hard at first and may need a spotter. Place your hands over a bar above your head at about shoulder-width using an overhand grip.

Pull yourself up until your eyes are level with the bar. Hold for one second before lowering yourself.

4. Plank

The plank is a full-body workout and is perfect for building a stronger core. Hold your body rigid and straight off the ground using your elbows and toes.

Don’t let your crotch hang lower than your body. Hold for as long as you can, or time yourself and aim for slightly longer times during each session.

5. Lunges

Lunges work your lower body and help keep your legs in shape. Stand up straight and take a long step forward, so the extended leg’s thigh is parallel to the ground. Hold for one second before reversing the movement.

Lunges are a particularly good exercise for busy men as you can do this as a walking lunge as well if you have space.

6. Step-Ups

Work your quads, hamstrings, and glutes with the step up. Stand facing a chair or bench. Tighten your glutes and abdominal muscles as you step up onto the platform with the left foot first, and then follow with the right. Keep your posture erect and your knee behind your ankle as you step.

Step down with your right foot first. Do a few reps with the left foot first, and then switch to right foot first for an equal number of reps on each leg.

7. Burpees

Burpees work every part of your body while also providing you with a powerful cardiovascular workout. Stand up straight, and then quickly squat down, placing your palms flat on the floor ready for a pushup. Burst your legs out back into the pushup position.

Do a pushup, spring back into the squatting position, and then leap up into the air as high as you can go.

I also recommend you to read 3 Proven Health Strategies For Men Over 50 to improve your health.

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Ryan

Ryan

I've worked hard to support my family so far, with little self-care. I start seeing visible signs of aging. I will research and share information about men's health & wellbeing for myself and others.

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