Optimal fitness for men over 50

How can we measure optimal fitness for men over fifty?

I think we can use a number of different markers to produce an overall picture of a healthy and functional man over fifty.

And, men who are able to achieve this level of health and fitness as they get older will likely be able to enjoy a higher quality of life, even if they live past 80.

I arrived at the selected markers through my experience with a recent physical that included blood work, my own pursuit of improved physical fitness, and a bit of research into the state of health among men my age in the U.S.

The medical community has produced certain levels in our blood work that we should seek to attain to avoid cardiovascular disease, stroke and diabetes.

The fitness community has produced a significant amount of data to provide us with strength levels and cardio fitness.

We also have some statistics from the government that provide us with even more data.

Let’s get to it!

Blood Pressure

We want to have a healthy blood pressure level because high blood pressure levels can lead to heart attack, stroke or kidney failure.

A high blood pressure puts extra strain on the heart and blood vessels.  This can lead to cardiovascular issues, brain issues and even problems with our eyesight.

Ideally, we’d like our systolic blood pressure to be below 120.  Systolic blood pressure measures the pressure in your blood vessels as your heart beats.

We’d also like our diastolic blood pressure to be below 80.  This measures the pressure in your blood vessels when the heart relaxes and fills with blood.

So, our preferred reading is 120/80 or better.

Hypertension is typically defined as a blood pressure of 140/90 or higher.

Keep in mind, your blood pressure changes throughout the day.  Stressful events will cause it to rise, and it will fall when you are completely relaxed.

An elevated blood pressure over a long period of time is when issues arise.

Like other measurements, genetics will play a role.

I personally have had a systolic blood pressure that ranges from about 125 to 135 since I was a kid.  My diastolic figure is usually under 80.

Cholesterol

Cholesterol levels can be a bit trickier, and there is some wide disagreement as to what constitutes legitimately high cholesterol levels.

Again, genetics can play a significant factor.  Some people simply have high LDL levels (the bad cholesterol) that are associated with cardiovascular risk.

Nothing they do will bring those levels down, except medication, and that only brings the level down so much.

However, without getting into the weeds, there is some disagreement as to what constitutes high LDL levels.

The general guidance is that you want your LDL level below 100, and your HDL (good cholesterol) at 40 or higher.

With that said, some now suggest that the LDL level can be considerably higher without the need for medication.

Without medication, diet and exercise are ways to keep your cholesterol levels in check.

Blood Sugar

The test we want to focus our attention on is the Hemaglobin A1C test, which measures average blood sugars over the past two to three months.

This test reflects the amount of glucose attached to the protein in the red blood cells (hemaglobin).

It is used to diagnose diabetes and prediabetes.

An A1C test of 6.5% or higher on two consecutive tests (conducted at least six months apart) indicates diabetes (Type II.  The A1C test is not used to diagnose Type I diabetes).

A score of 5.7% to 6.4% indicates prediabetes.

If you are in the prediabetes range you can prevent or delay acquiring Type II diabetes through diet and exercise.

Body Fat Percentage

Recent research indicates that the level at which cardiovascular risk is likely present is 25% body fat (for men).

Yet, the average body fat percentage among men in the U.S. is about 28%.

The CDC also reports that the obesity rate among men aged 40-59 was 45.4% during a two-year study that ended in August 2023.

That level drops to about 38% for men over 60, which is not surprising as people tend to eat less as they get to an advanced age.

I should note that obesity is measured by Body Mass Index, and this can be problematic since it is only reflective of weight-to-height ratio.

As a result, people with significant muscle mass can be regarded as obese by this measure, so this skews the results higher.

However, the percentage of these people in the population is quite minimal.

The bottom line is that many men over 50 carry too much body fat, and that can lead to cardiovascular and other issues.

Therefore, men should shoot for a body fat percentage under 20%.

Bone Density

According to the National Institute of Arthritis and Musculoskeletal and Skin Disease, a T score of -1 or higher means you have a healthy bone density.

If your level is -1 to -2.5, you have osteopenia.  If you have a score of -2.5 or lower, you may have osteoperosis.

Osteopenia and osteoperosis put you at greater risk of bone fractures.

Bone fractures as we age will have a significant effect on quality of life.

“The most common bone mineral density test is a central dual energy x-ray absorptiometry (DXA or DEXA). DXA uses radiation to measure how much calcium and other minerals are in a specific area of your bone. Because the weak bones that tend to break most often are the hip and spine, DXA usually measures bone mineral density in these bones.”

A healthy lifestyle involving proper diet and weight bearing exercise can help prevent loss of bone density.

In particular, strength training, increased overall activity and a diet that includes an appropriate amount of calcium, Vitamin D and protein will go a long way toward preventing bone loss.

Now, let’s move on to some fitness markers that you should strive for.

By hitting these markers, you will make some improvements in the health markers discussed to this point.

Jog a mile without stopping

A healthy man over 50 should be able to jog a mile without stopping, assuming he has no major wear and tear, such as severe arthritis, a knee or hip replacement, etc.

The ability to jog a mile without stopping to walk suggests that you have adequate cardiorespiratory health.

Unfortunately, most men in general can’t jog a mile.

For someone who is not chronically ill or injured, the inability to jog a mile typically results from being overweight, lack of exercise, smoking, or a combination of all of these.

Admittedly, jogging is my least favorite cardio exercise.  I have arthritis in both feet, and I’ve had a low back issue for over twenty years.

Over time this has caused me to change how I walk and jog.  As a result, I generally feel like crap after a jog.

With that said, jogging a mile is not a problem for me.  However, I typically ride an exercise bike for the bulk of my cardio exercise.

Cardiorespiratory health is typically measured by determining your VO2 max.

VO2 max is a measure of how much oxygen your body absorbs while working out.

It is typically measured in milliliters of oxygen consumed in a minute per kilogram of body weight.

The higher the measure, the better.

As you age, your VO2 max will naturally begin to decline.

Below is a chart indicating appropriate VO2 max levels for non-athletes by age.

The best way to train to improve your VO2 max is through a mix of Zone 2 and higher intensity cardio exercise.

Squat your body weight (on the bar) for 1 rep

A bodyweight squat is usually referred to as just squatting with no weight.

Squatting your body weight means loading a barbell on your back with your body weight.

If you weight 200 pounds, then you should be able to squat 200 pounds for a single rep.

If you can’t squat your body weight for a rep, you are either too heavy, too weak, or both.

In order for a rep to count, your squat must be to full depth… your hip crease must drop to slightly below the top of your kneecap at the bottom of the squat.

The squat is a basic measure of overall strength as it involves more muscle mass than any other exercise.

Having enough muscle mass as we age is critical to our quality of life.

Deadlift your body weight for 5 reps

The deadlift involves more muscle groups than any other exercise.

The ability to deadlift heavy weight suggests that you have adequate muscle mass in your posterior chain all the way up through your traps and into your forearms.

If you are unable to deadlift your body weight for 5 reps, you are either too heavy or you are not strong enough.

One Pullup

The pull up is a marker for upper body strength.

Most people cannot do a single pull up.  This is due either to lack of training, being overweight, or both.

A healthy man over 50 should be able to do at least one pullup.

20 Pushups

Last, but not least is the pushup.

The pushup is the most basic exercise and it requires no equipment.  You can do them virtually anywhere so there is no excuse not to be able to bang out twenty.

Pushups are generally not a good measure of strength, but they are a good measure of general fitness.

If you can do 20 pushups, you have reasonably adequate strength and some muscle endurance.

If you are unable to do 20 pushups, you may be too overweight, or you just haven’t trained enough.

How to achieve Optimal Fitness

By now you should have a good idea of what you need to do to achieve Optimal Fitness…

• Eat a healthy diet
• Become more active
• Do some cardio exercise
• Lift weights

If you don’t do all of this, and your biomarkers aren’t very good, then it’s time to get to it!

The bottom line is you aren’t getting any younger, and the longer you wait to get to work on your health and fitness, the more difficult life can become.

Knowing where to start is an issue for many men, so I invite you to sign up for my newsletter, or even consider checking out my Optimal Fitness 50 training.

Thanks for reading!