Fitness and Exercise Through Andropause

Staying active and maintaining a fitness routine can play a crucial role in managing and improving symptoms of andropause. Regular exercise supports physical health, boosts mood, and helps maintain hormonal balance, making it an essential part of your well-being during this life stage.

The Benefits of Exercise During Andropause

Engaging in regular physical activity can help counteract some of the most common symptoms of andropause, including fatigue, mood changes, and loss of muscle mass. Here’s how exercise can make a difference:

• Boosts energy levels: Physical activity increases circulation and oxygen flow, helping you feel more energised.
• Supports hormonal balance: Exercise, particularly strength training, can naturally promote testosterone levels.
• Improves mood: Physical activity triggers the release of endorphins, the body’s “feel-good” hormones, which can help alleviate low mood and anxiety.
• Maintains muscle mass: Regular strength exercises help preserve muscle mass and bone density, which can decrease with age.
• Enhances sleep: Establishing an exercise routine can contribute to better sleep quality, addressing common sleep disturbances.

Recommended Types of Exercise for Andropause

The key to maintaining fitness through andropause is balance. A well-rounded exercise routine should include a mix of cardiovascular workouts, strength training, flexibility exercises, and mindfulness practices.

1. Strength Training

Building and maintaining muscle mass is essential during andropause, as muscle naturally declines with age.

• Recommended exercises: Weightlifting, resistance bands, and bodyweight exercises (such as squats and push-ups).
• Frequency: 2-3 sessions per week.

2. Cardiovascular Exercise

Cardio supports heart health and helps manage weight.

• Recommended activities: Brisk walking, cycling, swimming, and jogging.
• Frequency: Aim for at least 150 minutes of moderate-intensity cardio per week.

3. Flexibility and Mobility

Improving flexibility can help prevent injuries and support overall movement.

• Recommended exercises: Stretching routines, yoga, or Pilates.
• Frequency: Include flexibility exercises 2-3 times a week, ideally after your main workout.

4. Mind-Body Practices

Activities that combine movement with mindfulness can help manage stress and support mental health.

• Recommended activities: Yoga, tai chi, or guided meditation.
• Frequency: Regular short sessions (even 10 minutes a day) can be beneficial.

Tips for Staying Active During Andropause

• Start small: If you’re new to exercise, begin with short sessions and gradually increase the intensity.
• Prioritise recovery: Ensure you get enough rest between workouts to allow your body to recover and rebuild.
• Stay hydrated: Proper hydration supports your energy levels and recovery.
• Set achievable goals: Focus on progress, not perfection. Small milestones, such as adding extra reps or increasing your walking distance, can be motivating.
• Listen to your body: It’s normal to feel some post-exercise soreness, but sharp pain or prolonged discomfort may indicate that you need to adjust your routine.

When to Seek Professional Support

If you’re unsure how to get started or have specific health concerns, working with a fitness professional or physiotherapist can be helpful. Many gyms and wellness centres in the UK offer personal trainers with experience in supporting men’s health during midlife.

Additionally, your GP can provide advice or refer you to exercise programmes designed to support long-term health.

Moving Forward with Confidence

Incorporating regular exercise into your routine can significantly improve your quality of life during and beyond andropause. Whether you’re taking up a new activity or adjusting your current fitness plan, the key is consistency and balance. By prioritising your physical health, you’re not only supporting your body but also boosting your mental and emotional resilience for the journey ahead.