Inner Vitality

Maintaining health after 50

After 50, men face natural changes in their bodies. Proper physical activity, pelvic floor support, and a balanced diet help to maintain activity and well-being. In this blog, we will look at exercises for men 50+, pelvic gymnastics, and natural support options.

Meet: Your Nutrition Expert

Barbora Vesela is a certified nutritionist with over 5 years of experience in the field of health support after 50. She specializes in staying active, supporting pelvic floor and joint health with natural support options.
“As a nutritionist, I recommend combining exercises for men 50+ and pelvic gymnastics with a diet rich in proteins, vegetables and healthy fats. For joint support and energy, it is useful to include natural support formulas - for example, herbal extracts or omega-3. Regular consultation with a nutritionist helps to adapt the plan to individual needs and stay active at all times.”

Nutrition for Energy and Health

A healthy diet after 50 helps maintain energy, muscle mass, and overall well-being. It’s helpful to include protein from fish, poultry, and legumes; vegetables and fruits for vitamins and minerals; healthy fats from olive oil, nuts, and avocados; and whole grains for energy and fiber. Don’t forget to drink plenty of water—it helps keep your metabolism going and your tissues supple.

Why is pelvic floor exercise important?

Even a few minutes each day can have a positive impact on your well-being and staying active after age 50.

Pelvic floor muscles play a key role in maintaining activity and comfort after age 50. Regular exercise helps to:

Maintain pelvic floor muscle tone

Improve circulation

Maintain overall mobility and joint health

Pelvic exercises and general activity. List of basic exercises:

01

Bridge.
Lie on your back, bend your knees and lift your pelvis up for 5 seconds.

02

Squeeze and relax your feet.
While sitting or lying down, squeeze and relax your feet and toes to improve blood circulation.

03

Seated pelvic rotations.
While sitting on a chair, make slow circular movements with your pelvis to increase muscle flexibility.

04

Standing knee raises.
While standing, alternately raise your knees to your chest to strengthen your lower body.

05

Standing Side Bends.
While standing straight, bend your torso to the right and left to strengthen your oblique abdominal muscles.

06

Pelvic Rotations While Lying on Your Back.
Lie on your back, bend your knees, and rotate your pelvis in a circle to both sides to tone your pelvic floor.

Kegel exercises: the basic block for pelvic floor tone.

Kegel exercises are the basis of pelvic floor training. They help maintain muscle tone, improve blood circulation and provide a feeling of comfort. This practice is useful for men of any age, especially after 50 years.
How to perform:

Tense the pelvic muscles for 5 seconds, relax for 5 seconds

Perform 10–15 repetitions for 3 approaches

Recommended 3–4 times a week

Tips for joint health:

Taking care of your joints, doing regular light stretching, walking daily, and eating a balanced diet with enough protein and omega-3s can help you stay mobile and active after age 50, and can also help strengthen your cartilage and ligaments naturally.

Popular support solutions. To stay active and comfortable, you can use:

01

Natural complexes to support muscles and joints

02

Herbal supplements to maintain energy and tone

03

Products with vitamins and minerals that support bone health

04

Hydration and a balanced diet to restore resources

Nutritionist Consultation

Online consultations with a nutritionist allow you to assess your nutrition and physical activity, get advice on natural support options, and create an individual exercise and diet program, while a nutritionist recommendation provides personalized advice for an active life after 50.

FAQ

1. How often should you do Kegel exercises?

3–4 times a week, 10–15 repetitions.

2. Does regular exercise help you stay active?

Yes, regular pelvic floor and general activity exercises maintain flexibility, mobility, and overall body tone.

3. What natural support options are useful after 50?

Vitamins, minerals, and herbal supplements help maintain muscle, joint, and overall energy health.

4. Should I consult a nutritionist?

A consultation helps you get personalized recommendations on nutrition, exercise, and ways to stay active.