5 Ways to Stay Healthy After Age 45

Fellow dads after the thirties, many men begin to experience a slowdown in their lives. That’s when it becomes increasingly important to become a fit daddy and maintain healthy habits and stay active so you don’t fall into a lull. As well as trying to keep up with our kids.

Unfortunately, many dads over 40 feel pressured to stay young at heart or risk being seen as old, unlovable, and uninteresting(the grumpy old man). But if that makes you feel like you have to give up everything you love and enjoy, think again!

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 It’s true that we all age differently; some of us slow down after our twenties while others speed up at the same age. However, there are things we can do in our forties and beyond to help slow down that aging process somewhat.

As we get older, being a fit daddy becomes more difficult. It can be harder to find the time and motivation to keep up with a healthy lifestyle. Fortunately, there are many ways to stay healthy as you age. With some creative thinking and a few adjustments in your routine, you can continue to enjoy the benefits of exercise and a healthy diet even when the ‘forties’ come rolling in.

The good news is that with a few small changes, it’s possible to feel good about your health as you age. Read on for ideas on how you can stay active and improve your overall health after age 45!

running, jog, sports. Walk 7000 steps a day to be a fit daddy
Take a walk

Keep up your daily walks

Regular exercise can significantly improve your health and well-being as you age, not to mention that your kids will appreciate having a fit daddy, and they will probably mimic your behaviors.

In fact, a large number of studies have found that men who exercise regularly are much less likely to suffer from a range of health problems, including diabetes, high blood pressure, and depression. 

With obvious upsides like the ones mentioned, walking/exercising will boost your health and your lifespan. You don’t even need 10k steps a day to achieve the basic results, only 7k steps are needed. Download an app on your phone to motivate you. Or simply buy a pedometer, keep things simple!

What’s more, regular exercise has been shown to improve your quality of life by increasing your sense of well-being and reducing your stress level. Studies have also found that people who maintain a regular exercise routine have a reduced risk of developing a number of conditions, including depression and diabetes.

This is likely because regular exercise has several positive effects on the brain. Studies have found that exercise can increase levels of neurotransmitters like dopamine, which can improve mood, and serotonin, which can aid in anxiety reduction. 

Exercise is an UNDER-USED medicine for dads and moms. Use it!

Start an at-home exercise routine

As you age, you might find that you don’t have enough time in your day to get in a full workout. (I personally think of this as a terrible excuse).  If this is the case, at-home exercises can be a great way to squeeze in a workout while you’re rushing around. 

There are several exercises you can use at home to become a fit daddy and stay healthy. Some examples include: Spinning: This is a low-impact form of exercise that has been shown to improve bone health. It can also improve your cardiovascular health and strengthen your muscles.

There is a range of Youtube videos that can help you with beginner spinning classes. I bought a spinning bike during the pandemic and it’s still of good use to me. I highly recommend buying one. 

Another great way to stay fit at home is boxing classes, again, on Youtube. They are very challenging and will keep you in great shape, plus you don’t need any equipment.

goals to be fit daddy
Just do it!

Set a daily activity goal

Your daily activity goal can help you get the most out of your fitness routine as you age. It’s been proven that more active people tend to have a decreased risk of depression and increased mood stability. Mood stability is a key factor to get me moving. If I miss a workout, which rarely happens, I get moody and grumpy. That’s when my wife tells me to “go jogging or use the spinning bike”.

To get the most out of your daily activity, try to aim for at least 30 minutes of physical activity, four times per week. For example, you can do a brisk walk while your child is at school or a yoga session while your partner watches the kids or a quick gym session before work.

There are so many goals you should have and try to achieve, weekly, monthly, and more. Whether it’s a weight loss goal, walking goal, or simply getting off the couch, wherever you are in your physical needs you need a goal. A written goal. Stick that goal to the fridge door, so you can easily see it.

Eat a healthy diet

Remember that ‘fit daddy’ goal you stuck to the fridge door? Well, that should also include a ‘fit daddy’ diet goal! Both of these guys go hand in hand. My thing is ‘out of sight, out of mind’…it’s a beer thing. If there aren’t any cold brews in the fridge, well I’m probably not going to have one. It works!

A healthy diet can help boost your energy levels, keep your body healthy, and improve your mood. Healthy diets are high in fruits and vegetables, whole grains, lean proteins, healthy fats, and complex carbs. Healthy diets are rich in nutrients, vitamins, minerals, and other compounds that are essential for good health.

They also contain relatively little fat and sugar. Have ever you tried superfood.

While it might be tempting to cut calories as you get older, this is not recommended. Studies have found that older adults who maintain a healthy diet are able to get the nutrients they need from a lower calorie intake than younger individuals. Moreover, cutting calories can negatively affect your metabolism, causing your body to burn fewer calories throughout the day, even once you’re done with food.

Incorporate an oatmeal breakfast for you and your family. I prefer the rolled, crushed, or steel-cut oats. Avoid the sugary packaged ones! Oats have a tremendous amount of nutrition for us older fathers. Eat’em! Cook them a few times a week for your kids. You can cook them on the stovetop with milk, and pour a spoon of healthy honey and a dash of cinnamon. Fantastic!

Balance your workout routine with core strengthening

As you get older, it’s especially important to find a balanced routine that includes core strengthening exercises. Core exercises are important for anyone who wants to maintain good health as they age. Core exercises engage your abdominal muscles, which are responsible for supporting your back and helping you stay active as you age.

It’s not about showing off your abs…far from it, it’s about being ‘fit’ and that is not always about showing off a six-pack.

Studies have found that as you age, your abdominal muscles tend to weaken, which leads to increased risks of developing lower back and neck injuries, as well as weaker overall posture. To prevent these problems, include core strengthening exercises in your workout routine.

Some examples include: – Crunches: Crunches are one of the most effective core strengthening exercises, and they can be done anywhere. Simple squats are also very useful. You just need to get moving.

Get enough sleep. Fit Daddy
Sleepy head

Get enough sleep

Another important part of a healthy lifestyle is getting enough sleep. Sleep has been found to have a number of benefits for your overall health, including improving your mood, cognitive function, and strength.

I get up between 4 am and 5 am most mornings, so get into bed as early as 9 pm sometimes. It’s all about routine, and how much you want to be healthy. I could stay up late and drink those ‘unseen’ beers, but I don’t . Conquer your morning!

A number of studies have found that older adults who get at least 7 hours of sleep each night have improved cognitive function and reduced risks of cognitive decline, compared to individuals who don’t get enough sleep.

Studies have also found that sleep helps your body repair and build muscle tissue, lower inflammation levels in the body, and decreases levels of stress hormones, such as cortisol.

To get enough sleep, aim to go to bed at the same time each night and keep interruptions to a minimum. Also try to wind down before you go to sleep, as this will help you relax and fall asleep faster, improving the amount of sleep you get each night. Turn your phone off and avoid screen time before sleep, your sleep cycle will thank you.

pasta, parmesan, linguine-6263653.jpg
Don't skip meals, Fit Daddy
Don’t skip meals

Don’t skip meals or take naps when you’re tired

The diet and nutrition experts at the University of Illinois recommend that you don’t skip or extend your meal or snack times when you’re feeling tired. Skipping meals can leave you feeling hungry and result in poor nutritional choices because you’re too tired to think straight.

If you find that you don’t have the time or energy to eat a proper meal, try drinking some water or chewing sugar-free gum instead. This will provide you with some hydration and sugar calories, which will help keep you fuelled while you focus on eating a larger meal later.

As for me, I always keep a protein shake handy. Some boiled eggs are also great to have around the house and they are easy to bring with you to work or play.

fitness, weight lifting, dumbbells fit daddy, over 45 and fit
Weights are waiting for you at the gym


You wanna be a Fit Daddy?…Get a gym membership. Why? Well if it’s convenient enough for you to go there daily,  you should buy one. If you purchase a yearly pass, you’ll feel as if you MUST go and get your money’s worth. An at-home workout is good for starting out, but people often lose interest in their equipment, and then the ‘new’ treadmill becomes a clothes hanger.

Go to the gym! Get some endorphins! Get’em now..they are highly addictive. Once you get a runner’s high…you’ll never go back!

Be an early bird! Get your workout early before the house wakes up. No excuses. If you keep your exercise routine for the evening time or night, you’ll ALWAYS find an excuse: Long day at work, kids want to play with you, my favorite show is playing, boys wanna have a beer, etc…

So many more. Get your workout in early! I’m always up between 4 am and 5 am, the energy levels that come out from this routine are addictive. Just do it!

As you get older, maintaining a healthy lifestyle can be challenging. There’s more pressure on your time and your energy level, so you might find it more difficult to consistently fit in a workout. Additionally, you might need to make changes to your daily schedule, such as taking a later shift at work or attending a more demanding class.

Fortunately, it’s possible to stay as active and healthy as you get older. It just takes a little bit of creativity and effort. Follow these tips to stay fit and healthy as you age.

…And as a sidenote…

If you are sincerely (SINCERELY)into improving your well-being and health, get off the couch and turn off that TV, and become the fit daddy you need to be. According to recent statistics, in 2021, viewers who were 15 years of age or older watched an average of 2.86 hours of TV per day, an increase from the previous year.

Adults 65 and older watched television the most—over four hours—while teenagers aged 15 to 19 watched it the least—only 1.96 hours. Insanity! Especially when people complain about their weight and health. Go out and move. It’s not rocket science!

Got bad posture? Do you need a good stretching routine? Check my latest article on posture for kids and adults.

Hey You!! “At our Facebook group for fathers, you’ll find a safe and supportive space where you can share your experiences, ask for advice, and connect with other dads from around the world. Join us today!!”

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