When you’re young, it’s easy to feel indestructible, like nothing can stop you. But as you start to get older, that feeling slowly starts to fade. 

Unfortunately, life can get in the way of your fitness and health goals and before you know it, you’ve got a dad bod. But the good news is there are ways to avoid this. 

You can stay healthy and fit well into your golden years by following these 10 simple steps:

1. Get enough sleep

According to the National Institute on Aging (NIA), older men need 7 to 9 hours of sleep per night (the same amount as all adults by the way).

So if you’re not getting that much sleep already, start working on it. You’ll need it to function properly as you get older.

2. Maintain a healthy diet

Of course, you can’t expect to stay fit as you age if you don’t maintain a healthy diet. 

A healthy diet means eating lots of fruits and vegetables (blend them into a smoothie if you must), getting plenty of protein, and sticking to healthy fats like those from nuts, seeds, and fish. 

You should also avoid junk foods that contain little nutritional value and sodas and sweets that are high in sugar. 

To help preserve bone health as you age, you may also want to take supplements for extra calcium and vitamin D. 

Above all, make sure your diet is balanced.

3. Consider taking an NMN Supplement

NMN (Nicotinamide Mononucleotide) is a molecule that has been shown to increase NAD (Nicotinamide Adenine Dinucleotide) levels in the body, which in turn can potentially have anti-aging benefits.

NAD is a coenzyme that plays a crucial role in cellular metabolism and energy production. It is also involved in DNA repair, gene expression, and regulation of various signaling pathways. NAD levels decline as we age, and this decline is associated with various age-related diseases and conditions.

Research has shown that increasing NAD levels can potentially improve cellular health, enhance mitochondrial function, and increase lifespan in various animal models. NMN is a precursor to NAD, which means that it can be converted to NAD inside the body.

When NMN is ingested, it is absorbed by the small intestine and transported to the liver, where it is converted to NAD+. NAD+ can then be used by various enzymes in the body to carry out important cellular processes.

One of the ways in which NMN may increase lifespan is by activating a group of enzymes called sirtuins. Sirtuins are involved in various cellular processes, including DNA repair, gene expression, and regulation of metabolism. Research has shown that sirtuins can potentially increase lifespan in various animal models, and NMN may activate sirtuins by increasing NAD levels.

NMN may also potentially improve mitochondrial function, which is important for cellular energy production. Mitochondria are the powerhouses of the cell, and they generate ATP (adenosine triphosphate), which is the primary source of energy for the body. Research has shown that NMN supplementation can improve mitochondrial function and increase energy production in various animal models.

Overall, NMN may have anti-aging benefits by increasing NAD levels, which can potentially improve cellular health, enhance mitochondrial function, and activate sirtuins. 

However, more research is needed to fully understand the potential benefits and risks of NMN supplementation in humans. So as always, do your own research.

If you’re interested in trying NMN, we’ve got a breakdown post of the best NMN supplements on the market.

4. Quit smoking and limit alcohol

Don’t smoke or chew tobacco. If you already do, try to quit. These habits can contribute to a number of health issues when you’re older: cancer, diabetes, infections, heart disease, hearing and vision loss, dental problems, and more. 

The same goes for alcohol, though if you drink in moderation, it’s not quite as bad. Still, too much alcohol can lead to high blood pressure, heart disease, liver disease, digestive problems, and a variety of cancers. 

Drink water instead. It’s better for you.

5. Exercise regularly

Elderly men should get regular exercise to maintain their heart health, muscle strength, flexibility, and balance. 

Experts recommend a combination of cardio and strength training. The latter is especially important since men start losing bone mass and flexibility by their sixties. 

Try walking, biking, or swimming for cardio and lifting weights for strength training. Exercise with a workout buddy for extra motivation and safety. Take up a sport you enjoy. 

Whatever you do, don’t sit in an office chair all day. Get up and move around at least every hour. 

It’s never too late to get in shape.

6. Look into long-term care options

At some point in your life, you may need help with basic daily activities like cooking, bathing, dressing, and getting from point A to B. Hopefully, if you follow these tips that won’t be until you’re solidly into your hundreds.

If that happens, it’s important to have a plan in place. You don’t want to rely solely on family members to take care of you.

For example, you could get long-term care insurance now to help pay for the cost of a nursing home, assisted living, or an in-home caretaker for your wrinkly ass. If you’re eligible for Medicaid, you could also apply for FreedomCare to have a family member get paid to be your caretaker. Maybe your great, great grand daughter.

7. Keep your mind active

On top of staying physically active, it’s important to stay mentally active. This way, you can avoid devastating brain health issues like Alzheimer’s and dementia. 

So join a book club, do puzzles, read, and participate in other mental activities that interest you.

8. Socialize

Lastly, stay connected with friends, family, and other acquaintances. 50% of adults over 60 are at risk of social isolation. So if you don’t want to be lonely when you get old, you need to get in the habit of keeping up relationships now. You’ll be glad you did.

If you’re a single older bro – check out this guide we have to dating over 60.

9. Try Spermidine

Spermidine is a natural polyamine compound that is found in many different types of cells and tissues in the body, including the brain, liver, and heart. Recent research has suggested that spermidine may have potential as a longevity-promoting agent, meaning it could help increase lifespan and slow down the aging process.

One proposed mechanism by which spermidine may exert its longevity-promoting effects is through its ability to induce autophagy. Autophagy is a natural process in which cells break down and recycle damaged or unwanted cellular components, such as proteins and organelles. As we age, the efficiency of autophagy declines, which can contribute to the development of age-related diseases.

Studies have found that spermidine can stimulate autophagy in various cell types, including neuronal cells and liver cells. By enhancing autophagy, spermidine may help remove damaged cellular components and promote cellular renewal, which could potentially help slow down the aging process.

In addition to its effects on autophagy, spermidine may also have other longevity-promoting effects. For example, it has been shown to have antioxidant and anti-inflammatory properties, which could help protect cells and tissues from damage caused by oxidative stress and inflammation.

Animal studies have provided some evidence to support the idea that spermidine could increase longevity. In one study, mice that were fed a spermidine-supplemented diet lived longer than mice that were fed a control diet. The spermidine-fed mice also had better cardiac function and improved cognitive performance compared to the control group.

However, it is important to note that more research is needed to fully understand the potential longevity-promoting effects of spermidine in humans. While some preliminary studies have shown promising results, it is not yet clear whether spermidine can truly extend human lifespan or prevent age-related diseases. It is also worth noting that spermidine can have side effects in high doses, so it is important to consult a healthcare professional before taking spermidine supplements.

10. Get preventative medical screenings – Ideally from a functional medicine practitioner

As you age, your risk of contracting different diseases goes up. So it’s important to visit your doctor at least once per year to get preventative medical screenings. 

I recommend a functional medicine doctor, as they will help you be healthy from the inside out and address the root cause of any issues, unlike most doctors who just treat symptoms with pharmaceutical medications which can often make your long term health even worse.

Here are some of the things you should get checked out: 

• Bone health
• Blood pressure
• Cancer
• Cholesterol 
• Prostate 
• Hearing and vision
• Depression and other mental health issues
• Sexual concerns like erectile dysfunction (ED)

Catching these health issues early is key because it gives you more time to treat them.

You may also want to familiarize yourself with your family history to see if any health problems run in the family. That way, you know what to look out for.

Then ask your doctor for a recommended screening plan.

In Conclusion

That’s it! If you can keep up with those ten habits, your years as an old man will be much more fulfilling and enjoyable. I guarantee it.