When exactly is middle age?

When exactly is middle age? It seems like after we reach our thirties, our bodies start to revolt against aging. Things that have never hurt before start making life more difficult. You might need more time to recover after an intense workout or late night. Your metabolism starts to slow down—a fast food diet doesn’t cut it anymore. The pounds are sticking around. The weight is harder to get off.

Technically, middle age is that golden period between forty and sixty, give or take a few years either direction. As we age, our body really does start to mature in ways that aren’t always fun.

If you’re there and looking for some answers to what you should be eating, when you should be exercising and how much water you should be drinking, here are a few suggestions that might make this middle of life your best years yet.

  1. Diet—

Most nutritional charts are based off a daily intake of about 2,000 calories. And that applies to men in this age group too. If you’re moderately active, you could bump that up to about 2,200-2,800 calories a day. If you’re looking to lose a few pounds, try slimming that number down to around 1,800 calories/day.

As long as you’re counting calories, let’s talk about what exactly those calories should represent. Say goodbye to high-fat, calorie-dense and fast food. Gone is the metabolism of your youth. And in its place is a diet that is rich in lean proteins, whole grains, fruits, and veggies. Not only will a diet like this help you maintain your goal weight, but these foods will aid your overall wellness, fighting off cancer, heart disease, memory loss, and more.

  1. Exercise—

You don’t have to go all out at the gym every day to maintain fitness. A solid 30 minutes 5-6 days a week should help you stay in shape. You can mix it up from weights to cardio to an easy jog to an intense game of pickup basketball. However you get your exercise in is up to you! Just make sure you work in a rest day so those maturing muscles can get a break.

  1. Water—

While water intake really does vary from person to person, a middle-aged man getting moderate daily exercise and keeping up with that 2,000 calorie/day diet is looking at about 100 ounces of water/day. This will get you hydrated and healthy. And keep you full between mealtimes.

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