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  • 4 Fitness Tips for Will Smith and Men Over 50 to Get in Shape

    4 Fitness Tips for Will Smith and Men Over 50 to Get in Shape

    Will Smith is ready to get motion motion picture-amount jacked, and we’re listed here to assistance. The 52-calendar year-outdated actor just declared a new YouTube present, in which he’ll document his transformation from post-pandemic dad bod to ripped.

    The more mature you get, the more challenging it can be to get wherever close to that shredded 6-pack great. To support Smith (and everyone else around 50), Men’s Wellbeing fitness director Ebenezer Samuel C.S.C.S. has 4 ideas to help you on your conditioning journey. For far more workout advice for the older man, see the Men’s Wellness manual to schooling above 50.

    Get started With Mobility

    Samuel suggests if you’re just having back into condition following many years away, your overall body (and your fascia, the fibrous connective tissue that is in and about your bones and muscle mass) will be tight and rigid. “If Smith instantly starts with large barbell squats or bench presses, sure, he may well be able to move the pounds, but his tissues might not be allowing people actions to materialize properly,” Samuel says.

    To stay away from damage, Samuel endorses loosening and lengthening these connective tissues with bodyweight motion and dynamic stretches. Attempt the Spiderman extend to thoracic rotation to start out: Get in pushup situation, then phase your appropriate foot just outdoors your appropriate hand. Elevate your suitable hand and access it for the sky, eyes next it the complete way. Do 3 sets of 3 to 5 reps on every single aspect. Want extra? Try out cat-cows and downward pet dogs, as well.

    Hit the Again

    “If Smith’s spent substantial time away from the gymnasium, there’s a fantastic probability he lacks again strength—and which is the initially factor he needs to build, not his I Am Legend muscular tissues,” Samuel suggests. We expend a ton of time sitting down these times, and that prospects to limited upper body muscle tissue and weak rhomboids and mid-back again muscle tissue. Strengthening that latter group for muscle mass will pull your shoulder blades back again into a good and protected position—setting you up for accomplishment on just about every work out from bench presses to pushups to biceps curls.

    Samuel also adds, “Schooling your again is also the shortcut to exercise good results: It’ll promptly clean up Smith’s posture and enable him stand taller.” Start with dumbbell rows: Goal to do 3 sets of 10 to 12 reps for each facet two to three moments for each 7 days.

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    Simply click right here to join for a lot more distinctive wellbeing and fitness information.

    Men’s Well being

    Power About Cardio

    If Smith would like to fall some system extra fat, he’ll be tempted to cling out on the treadmill, but which is not his very best alternative. “Truth of the matter is, the very last thing you need to have if you are seeking to get back in shape is an endlessly repetitive cardio machine-model movement, whether or not that is rowing or biking or functioning,” Samuel advises. “Remember: Soon after years absent from training, your body is not transferring with good mechanics, and repeating all those terrible mechanics about and about once more can guide to knee suffering, again soreness, and other challenges.”

    Smith must commence by rebuilding his power, accomplishing important actions like pushups, dumbbell rows, Romanian deadlifts, and bodyweight squats. “This is also key for the reason that immediately after age 40, sarcopenia, the age-relevant reduction of muscle mass in adult men, regularly sets in,” Samuel says. “You cannot offset this muscle mass reduction by piling up treadmill miles. You can offset it by performing challenging to construct and retain muscle mass.”

    Make Close friends With the Med Ball

    Males in excess of 50 like Smith also offer with one more obstacle: Their bodies are not as explosive as they applied to be, and it’s important as they age to get the job done tricky to preserve that explosive electric power. “To teach explosive ability, you will need to function with light weights and go then at high velocities,” Samuel states.

    He suggests the least complicated drill Smith can do is the straightforward med ball granny toss with a light-weight ball. Just keep the med ball at your chest and do whichever it will take to throw it as superior as feasible. Enable it strike the floor and repeat. Do 3 sets of 3 reps everyday as a way of retaining and building explosive electric power. Yes, it is easy and fun—and it is tremendous-productive, way too.

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    1. Four things millennial men should know about reproductive health

      Four things millennial men should know about reproductive health

      Modern lifestyles — which are riddled with stress — require modern interventions so as to ensure health. When it comes to men’s reproductive health, there is a lot of stigma attached to it, which can lead to misconceptions.

      Dr Kshitiz Murdia, CEO and co-founder Indira IVF says while there is no one particular cause, doctors — over the years — have narrowed it down to a few harmful ones that millennial men need to keep in mind due to ensure sound reproductive health:

      – Consumption of substances like alcohol and tobacco
      – Sedentary lifestyle
      – Unhealthy diet
      – Sexual diseases such as STDs or STIs
      – Coming in contact with chemicals and harmful toxins
      – Extreme levels of stress, emotional or mental distress
      – Accidents or physical injury

      “These causes can not only hamper reproductive health, but can also impact one’s fertility. The conditions that lead to male infertility broadly include infections, hormonal imbalance, obesity, erectile dysfunction, retrograde ejaculation, and exposure to radiation or heavy metals, chemicals and drugs among others,” the doctor explains.

      He lists a few things for millennial men to keep in mind to ensure sound reproductive health; read on.

      1. Reproductive health challenges
      It is important to educate about reproductive challenges like low sperm count, low testosterone, impotence, STIs etc. can cause complications at later stages in life. There should be awareness about STIs and reproductive infections such as human immunodeficiency virus (HIV), syphilis, hepatitis B, chlamydia, gonorrhoea, herpes, and human papillomavirus (HPV) to take necessary precautions or seek medical help.

      2. Having an active lifestyle
      Work from home has induced a new era of being constantly surrounded by computers, while daily physical activity has reduced. Swimming, jogging, cycling and other sports can help in building immunity, remaining active, maintaining hormone levels, especially in the case of diabetes and heart-related diseases. These simple lifestyle changes will help in reducing stress and other hormones that affect sperm production.

      3. Consumption of a healthy diet
      Consumption of fruits, vegetables and plenty of water is important for a nutritious diet. Junk food and processed food can prove to be harmful in the longer run and hamper hormone levels in the body. A nutritional diet would help in ensuring not just a strong reproductive health but also overall health.

      4. Personal hygiene
      Male genital region is located outside the body to provide cooler temperature for the production of sperms. Personal hygiene — such as washing hands after using the toilet, keeping the genital region clean, wearing washed and breathable underwear, avoiding any chemical or synthetic soaps and ensuring general cleanliness — is essential.

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    2. Older women, younger men may be at risk

      Older women, younger men may be at risk

      blood pressure monitor seen from up closeShare on Pinterest
      Older women and younger men in the U.S. may be at risk of uncontrolled hypertension, according to a new study. Bowery Image Group Inc./Stocksy
      • Controlling blood pressure is a major challenge for close to half of all adults in the United States.
      • Researchers say that older women and younger men are more likely to have uncontrolled hypertension, even with blood pressure-lowering medications.
      • Health experts say that lifestyle choices and a low tolerance for certain medications can make it hard to manage hypertension.

      Hypertension, or high blood pressure, elevates people’s risk of several illnesses, including cardiovascular and kidney disease, stroke, and complications from COVID-19.

      More than 92 million adults in the U.S. do not have their blood pressure under control.

      Until now, studies have barely explored how uncontrolled hypertension affects men and women at different ages.

      Aayush Visaria, M.D., M.P.H., who is a postdoctoral research fellow at Rutgers Institute for Health, Health Care Policy and Aging Research in New Brunswick, NJ, led a study examining this issue.

      Dr. Visaria presented the study’s results at the Hypertension Scientific Sessions 2021, which the American Heart Association (AHA) ran.

      Dr. Visaria and his cohorts examined data from the 1999–2018 National Health and Nutrition Examination Surveys.

      These included more than 13,200 adults aged 20 years and older, all of whom had received a diagnosis of hypertension and were on blood pressure-lowering medication.

      The average age in the cohort was 57 years. Women made up 52{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of the participants, 71{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of whom were white.

      The researchers separated the participants into 10-year age groups and compared the rates of uncontrolled hypertension between men and women.

      They looked at rates of hypertension control using older and newer definitions of high blood pressure. The 2014 Joint National Commission (JNC) guidelines define high blood pressure as 140/90 millimeters of mercury (mm Hg) or higher, whereas the 2017 AHA/American College of Cardiology (ACC) guidelines define it as 130/80 mm Hg or higher.

      The researchers adjusted their data for comorbidities and metabolic, social, behavioral, and demographic factors.

      The authors noted that 34{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of the 13,253 participants had uncontrolled hypertension. Women and men aged 50–69 years showed similar odds of having this condition.

      However, the researchers observed these differences among other age groups:

      • Among those aged 20–29, men showed a 59{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} greater chance of uncontrolled hypertension than women.
      • Among those aged 30–39, men had a 70{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} increased risk of uncontrolled hypertension compared with women.
      • Among those aged 40–49, men were 47{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} more likely to have uncontrolled hypertension than women.
      • Among those aged 70–79, women had a 29{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} greater chance of uncontrolled hypertension compared with men.
      • Among those aged 80 and older, women were 63{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} more likely to have uncontrolled hypertension than men.

      These results are based on the AHA/ACC guideline definition of hypertension. However, using the JNC definition produced similar findings.

      Derek M. Griffith, Ph.D., is the founding co-director of the Racial Justice Institute, founder and director of the Center for Men’s Health Equity, and professor of health systems administration and oncology at Georgetown University in Washington, D.C.

      In an interview with Medical News Today, Dr. Griffith commented:

      “It is great to see the American Heart Association begin to look at these issues by gender. We have long known that men under 50 have particularly poor health profiles, despite middle-age being portrayed as the prime of life. From age 35 and up, heart disease is one of the top two leading causes of death for men, and much of heart disease mortality is due to uncontrolled hypertension.”

      Dr. Griffith cited a 2018 study suggesting that men aged 45–64 years had a higher risk of stroke than women in both Black and white populations.

      He believes that young and middle-aged men struggle with heart health “because of the multiple role demands and financial pressures that cluster in middle-age.”

      Dr. Griffith further explained:

      “The current generation of young adults have tended to delay pursuing key adult roles and responsibilities, [such as] marriage, homeownership, and beginning careers. [They have] faced considerable student loan debt, stagnant wages, increased social isolation, and sedentary behavior associated with technology use — [for example,] social media, video games, [and] binge watching shows and movies. These factors are sources of stress that may raise blood pressure and stimulate unhealthy eating, sugar sweetened beverage consumption, smoking, alcohol use, and other behaviors […]. These stress-coping behaviors can lead to high blood pressure.”

      In middle age, he added, physical decline often results from lifestyle choices and experiences up to that point.

      Jennifer Wong, M.D., FACC, is a cardiologist and medical director of noninvasive cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA.

      In an interview with MNT, Dr. Wong remarked that the findings matched her own anecdotal observations. She mentioned several factors contributing to higher incidences of uncontrolled hypertension in young men:

      “I think for younger patients, it could be an element of noncompliance: not going to doctors, not taking medications — […] especially young men.”

      She has seen that hypertension in some of her young male patients is more resistant to medications. Younger individuals “also tend to be more sensitive to medications.”

      Moreover, Dr. Wong said, young patients often do not tolerate beta-blockers, a common blood pressure-lowering medication.

      According to Dr. Visaria and his co-authors, “[…] women tend to have an accelerated increase in blood pressure and cardiovascular disease risk after menopause.”

      For Dr. Wong, treating some older women with uncontrolled hypertension presents a challenge.

      She has observed: “[O]lder women tend not to tolerate lower blood pressures, so [it’s] difficult to treat the high blood pressures without running into lower blood pressure where they feel underperfused.”

      Dr. Wong expressed concern that society underestimates the prevalence and severity of cardiovascular disease in women.

      Although men are more likely than women to develop heart disease, this illness “is still the number one killer in women, more than breast cancer.”

      The study did have some limitations. For instance, the researchers’ health data provided only one blood pressure reading at one time point for each participant. This single reading could not accurately quantify blood pressure, which normally fluctuates throughout the day.

      Dr. Visaria also expressed the need for further research to discover the mechanisms behind these differences in uncontrolled hypertension.

      He suggests: “In order to really determine whether uncontrolled hypertension rates are changing in women vs. men across age, a prospective study where blood pressure measurements are tracked over time in women and men with hypertension is ideal.”