You’re Not Over the Hill!

By TOM BONANTI

So you’re over 40? Even though some in our youth-oriented, megalomaniac society may consider you to be over the hill, there’s no need to retire to your rocking chair – not yet! Unless you’ve been living under a rock, you’ve probably noticed that, more and more, men are staying healthy and looking hotter and sexier way beyond 40, 50 and even 60. What are their secrets? No secrets at all; they’ve simply learned the importance of living wisely and taking care of themselves step by step, day by day. Here are some tips and preventative measures you can take right now to get your body ready for 50 more years of health and happiness.

Consider your prostate. At 40, the prostate gland begins a growth spurt, a condition called benign prostatic hyperplasia. If you’re peeing a lot at night, this may be happening to you. Don’t worry. Benign prostatic hyperplasia is rarely life-threatening. To treat this condition, see your doctor and get a prescription for alpha blockers which relax the prostate smooth muscle. In conjunction with this, a regular prostate exam is a must for all guys over 40. Prostate cancer is the most common cancer in men, according to the American Cancer Society.

Weight training is a must! Once you hit 50, you begin to lose muscle mass by as much as 15% per decade. In fact, one recent study states that at about the age of 25, guys begin to lose a half a pound of lean muscle per year!

To stave off decreasing muscle mass, prevent back, hip and knee injuries, and protect against heart disease and high cholesterol, incorporate strength training into your exercise program. If you’re already lifting, keep up the good work. If you think it’s too late to start pumping iron, remember that you can still build lean muscle by lifting weights into your 80’s.

Watch your gut. As guys age, their bellies tend to expand, resulting in dangerous amounts of visceral abdominal fat that can increase the risk of colorectal cancer and heart related problems, including heart attacks and strokes. If your waist exceeds 40 inches, you are asking for trouble!

To prevent this dangerous girth, stay active, use the stairs at work. Take a walk before or after supper. Try implementing a half-hour of cardio into your workout plan at least 3 times a week. Do your crunches at night while watching TV.

Watch what you eat. To reduce your risk of obesity, Type II Diabetes, hypertension, cancer and heart disease, be aware of good nutritional principles. Eat more high fiber, complex, low glycemic index carbohydrates such as whole grains, nuts, fresh fruits and vegetables to fuel your body. Get your protein from lean chicken and fresh cold water fish, which are high in Omega 3 fatty acids, the good fats that keep cholesterol levels in check. Deep six all processed fast foods and trans fats from your diet.

Drink less. According to several studies, drinking beer and wine in moderation can deliver protection against heart attacks, strokes and hypertension. But, before you race off to Happy Hour, get the whole truth. Drinking more than one drink per day, defined as a 5 ounce glass of wine, one 12 ounce beer or 1.5 ounces of 80 proof liquor can increase your risk of liver disease and stroke, according to the Mayo Clinic.

Fit, fabulous and over 40? Show them your stuff, you hot, smokin’ Daddy.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB. On the Internet at: www.pumpnincgym.com