While healthy aging looks different for every person, it often brings changes to mental health, energy levels, and daily routines. For many, understanding how the male body changes with age can help older men make informed decisions (in consultation with their healthcare provider) as they navigate aging.
Senior Men’s Health: Key Takeaways
- Regular screenings and other preventive healthcare may support early detection of common health issues in older men.
- Balanced nutrition, physical activity, and social engagement may help support healthy aging and overall well-being.
- Older adults should discuss personalized wellness plans, screenings, and vaccination schedules with a healthcare provider.
How Men’s Bodies Change While Aging
Below are commonly reported changes to men’s bodies as they age. Please note, however, that not everyone ages the same way, so they do not always experience the same concerns or symptoms. No changes in diet or exercise should be made without the guidance of a healthcare provider.
Hormone Levels
Hormonal changes can affect individuals differently, and not every older adult experiences the same symptoms or concerns. That said, as many men age, they notice a natural shift in hormone levels. Testosterone levels, for example, may gradually decline, which can mean changes in energy, sleep, mood, and more.
Muscle Mass
Many men experience gradual changes in muscle mass as they get older, which can affect balance, mobility, and endurance during daily activities. While some reduction in muscle mass and other body composition changes are natural, there are ways older adults can help protect their daily functioning. For instance, strength-focused activities and lean protein intake may help older adults support muscle function and overall physical health.
Bone Strength
Many factors can affect bone health, including nutrition, activity level, family history, and age-related hormone changes. Experts often associate these factors with changes in bone health, which means older men may have an increased risk of osteoporosis and fractures as a result of these changes.
While some factors, such as family history, are uncontrollable, older men can still support their bone health as they age. Some healthcare providers may recommend adequate calcium and vitamin D intake, along with weight-bearing exercise, as part of an individualized approach to supporting bone health.
Cardiovascular System
Older adults often face a higher likelihood of conditions like high cholesterol levels, high blood pressure, and heart disease due to a combination of age, lifestyle, and genetic risk factors, making heart health a top priority as many men age.
Cancer Risk
The risk for certain cancers increases with age, which is why healthcare providers frequently recommend that older men undergo regular checkups and screenings, such as:
- Prostate exams for prostate cancer
- Colonoscopies for colorectal cancer, usually starting at age 50 (although they can be earlier for high-risk individuals)
- Skin exams for skin cancer
- Lung cancer screenings (low-dose computed tomography) for lung cancer (for ages 50 to 80 for people with a history of smoking)
Screening schedules vary depending on personal medical history, family history, and other risk factors.
Dementia Risk
Most authorities consider age to be one of several risk factors for Alzheimer’s disease and other forms of dementia, although cognitive decline is not considered a normal or guaranteed part of aging.
General Health Guidelines for Aging Men
Below are general health guidelines for older men, but it is important to remember that everyone ages differently, meaning wellness plans (including healthy eating habits, exercise routines, and more) should first be discussed with a licensed healthcare provider.
Diet
Nutrition can help support overall wellness as you age. The current Dietary Guidelines for Americans encourage balanced meals that include fruits, vegetables, whole grains, lean proteins, and healthy fats for all age groups. Older adults may also need to be more conscientious about proper hydration, as thirst cues may change with age.
For older men specifically, research supports (after discussing with a healthcare provider) including the following into a healthy diet:
- Fiber-rich foods like whole-grain oats, brown rice, and beans can help support digestive and cardiovascular health.
- Calcium-rich foods and vitamin D sources help support bone health.
- Protein-rich foods to support muscle health.
Because nutritional needs vary based on medications, activity level, and health history, older men should consult a healthcare provider before making changes to diet.
Physical Activity
Physical activity may support mobility, balance, and cardiovascular health in older adults. CDC guidance generally encourages older adults to engage in 150 minutes of moderate-intensity aerobic activity per week, plus two days of strength-training exercises, when medically appropriate.
A well-rounded exercise routine may include:
- Cardio exercises, such as swimming
- Strength-training exercises like chair squats and wall push-ups
- Balance exercises like yoga
- Stretching and flexibility activities like tai chi
Healthcare
Regular healthcare appointments may help older men stay informed about changing health needs and preventive care recommendations.
Important components of an aging man’s healthcare routine may include:
- Annual wellness visits
- Regular screenings for various cancers
- Vaccinations recommended by a healthcare provider, which may include influenza, COVID-19, shingles, pneumococcal, and Tdap vaccines
Emotional and Mental Health
Emotional well-being is an important part of senior men’s health. Key components of emotional health include social connections, mental stimulation, and stress management. That means older adults, including men, may benefit from:
- Engaging in old hobbies
- Learning new skills
- Volunteer work
- Intergenerational family activities
- Deep breathing exercises
FAQs
What medications and vaccinations does the CDC often recommend for aging men?
Older adults should consult a healthcare provider before making changes to medications and vaccinations. That said, the Centers for Disease Control and Prevention (CDC) commonly recommends that older adults‘ vaccine schedules include the flu shot, shingles vaccine, pneumococcal vaccine, COVID-19 vaccine and boosters, and periodic Tdap boosters.
What are the possible warning signs of health problems in senior men?
No one can self-diagnose a problem, which is why people should discuss any persistent, unpleasant symptoms or sudden, unexpected changes with a healthcare provider.
Which exercises can help senior men maintain muscle mass?
Strength-focused exercises may help support muscle mass for some older adults. These activities can include:
- Resistance band workouts
- Supervised weight training
- Bodyweight exercises
Because exercise needs vary based on health history and mobility, older adults should consult a healthcare provider before starting a new fitness routine.
Which exercises can help older men maintain mobility?
Walking, stretching routines, tai chi, yoga specifically designed for seniors, and balance exercises may help support mobility and flexibility as you age.
Supporting Aging Men at Avista
Supporting healthy aging involves caring for the whole person, including physical health, emotional well-being, social connection, and daily wellness. At Avista, our senior living communities offer older adults opportunities to stay connected through wellness-focused programming, social activities, and supportive services.
This article is for informational purposes only. It does not provide medical, financial, or legal guidance. Please direct any medical-related questions to a licensed healthcare provider.