HOW TO BE A FITTYS OMETHING

Face the music and dance

Men in their fifties should prioritise posture and flexibility over going hell for leather in the gym; at this time of life, long spells on the treadmill can quickly lead to worn joints. Instead, try yoga, pilates, martial arts – or even barre and dance classes.

Keep up cardio

To preserve heart health, NHS Direct recommends men in their 50s perform five 30-minute cardio sessions per week. Swimming is a great way to strengthen your heart and muscles without stressing your joints.

Maintain muscle mass

In your 50s, muscle mass wastes more quickly, with up to 35 per cent disappearing between the ages of 50 and 80. Resistance training – with free weights or doing press-ups – can hold back the process. Training the whole body with moderate weights at least twice a week will help maintain muscular strength as well as improve joint stability and keep your bones strong.

Hit the free weights

This is no time to shy away from weights because you think you’re susceptible to injury: be careful, but don’t take it easy. Weight training can help fend off a decline in testosterone and ensure a healthy libido.

Saddle up

According to studies from Philadelphia’s Arcadia University, cycling for just 25 minutes a day, three times a week, significantly improved the pain relief and performance in walking tests of those suffering from osteoarthritis of the knees.

Stay mobile

Walking outdoors help keeps stress levels down, and incorporating squats and lunges during a stroll around the park will improve your cardio, strength and general mobility, while keeping your vitamin D levels (vital for bone strength) topped up.