Fitness and Exercise Through Andropause: Staying Strong and Energised

Regular exercise is a powerful tool for managing andropause symptoms and maintaining overall health. Staying active during andropause can help alleviate common concerns such as fatigue, weight gain, and mood swings while supporting strength, mental clarity, and self-confidence. For our patients in Australia and New Zealand, we’ve put together this guide to help you stay strong and energised through andropause.

Why Fitness Matters During Andropause

As testosterone levels decline, many men experience changes in muscle mass, energy levels, and metabolism. Incorporating the right types of exercise can help mitigate these effects by:

• Building and Maintaining Muscle: Resistance training can help prevent muscle loss and improve strength.
• Supporting Cardiovascular Health: Aerobic exercise strengthens the heart and improves circulation.
• Boosting Mental Health: Exercise releases endorphins, which help reduce stress and improve mood.
• Improving Bone Density: Weight-bearing exercises can help maintain bone health and reduce the risk of fractures.

Types of Exercise for Andropause

A well-rounded fitness routine includes a combination of strength training, cardio, flexibility, and balance exercises. Here’s how each type can support your well-being:

1. Strength Training (2-3 times per week)

• Why: Strength training helps combat muscle loss and supports a healthy metabolism.
• Examples: Weightlifting, resistance band workouts, bodyweight exercises like push-ups and squats.
• Tips: Focus on compound movements (exercises that work multiple muscle groups) and gradually increase resistance as you build strength.

2. Cardiovascular Exercise (3-4 times per week)

• Why: Cardio helps improve heart health, boosts endurance, and supports weight management.
• Examples: Brisk walking, cycling, swimming, or jogging.
• Tips: Aim for at least 30 minutes of moderate-intensity cardio per session. If you’re short on time, try high-intensity interval training (HIIT) for an efficient workout.

3. Flexibility and Mobility (Daily or as needed)

• Why: Stretching improves flexibility and reduces muscle tightness, which can help prevent injury.
• Examples: Dynamic stretches, yoga, or Pilates.
• Tips: Incorporate stretches that target major muscle groups after workouts or during breaks in your day.

4. Balance and Stability (2-3 times per week)

• Why: Balance exercises can help prevent falls and improve coordination.
• Examples: Standing on one leg, tai chi, or balance-focused yoga poses.
• Tips: Add balance challenges to your strength routine, such as standing on one leg while doing bicep curls.

Exercise and Symptom Management

• Fatigue: Low-impact exercises like yoga or swimming can help boost energy without overexertion.
• Mood Changes: Cardiovascular exercises, such as a brisk walk by the beach or a hike, can reduce stress and elevate your mood.
• Weight Gain: Strength training and regular cardio help boost metabolism and manage body fat.
• Sleep Disturbances: Moderate exercise can improve sleep quality by promoting relaxation and regulating your sleep-wake cycle.

Staying Safe While Exercising

Before starting any new exercise routine, it’s important to:

• Consult Your Provider: Discuss your fitness goals with your healthcare provider, especially if you have existing health conditions.
• Start Slowly: Ease into new workouts to avoid injury and gradually build intensity.
• Stay Hydrated: Drink plenty of water, especially during warm-weather workouts.
• Listen to Your Body: Rest when needed and seek advice if you experience pain or discomfort.

Finding Motivation and Enjoying Your Routine

• Find Activities You Enjoy: Whether it’s surfing, cycling along scenic routes, or joining a community fitness class, choose exercises that make you feel good.
• Incorporate Variety: Mixing up your workouts keeps things interesting and challenges different muscle groups.
• Set Achievable Goals: Start with small, realistic fitness goals and celebrate your progress.
• Stay Social: Exercising with a friend or joining a local group can keep you accountable and make workouts more fun.