A workout for every age and attitude Your fitness plan may change with age, but the benefits don't: strength, flexibility and better health. As men age, their fitness needs change. The all-out basketball games played at 20 aren't so painless played at 36. During middle age, weight begins to creep up as metabolism slows, and the fat around the midsection threatens the heart and other organs. Elderly men discover the importance of flexibility and muscle strength as the simplest tasks, such as getting in and out of chairs, can become a challenge. A woman's aging process is distinguished by particular physiological changes that demand specific workouts, such as resistance training to combat the osteoporosis (骨质疏松症) that often occurs following menopause (绝经期). But men don't have such definitive markers and may realize they need to change their exercise routines only when they suffer a sprain that takes weeks or months to heal. It's vital, however, for men to keep exercising to maintain good health. One study, published last year in the Journal of Applied Physiology, found men aged 65 to 79 who did regular physical activity had far stronger immune systems than those of a sedentary (惯于久坐的) control group. A separate Canadian study of 19000 men discovered that those who exercised and were fit cut their risk of death by heart disease in half. Men in their 20s are at the peak of their strength. That's why many head for the gym and load up on weights, sometimes neglecting the cardiovascular (心脏血管的) aspects of their workout. But cardio exercise is necessary at this stage to maintain heart and lung health. Throughout their 20s and early 30s, men also aren't giving much thought to things like warming up and stretching. They're not seeing as much in terms of body decay. So they're not as good about doing preparation and cross training—even though they should—because they don't feel they need it. At this stage, men should incorporate a variety of sports and activities into their cardio and weight routines. Variety is important for cardio and weight-beating exercises, so the body doesn't get used to the same repetitive movements. He advocates sports such as basketball or soccer, or activities such as kickboxing, all of which involve explosive movements as well as body rotation. A sedentary lifestyle. can creep up on guys in their 20s and 30s if they don't adhere to a regular fitness program. If competitive sports become too intense or even dangerous, experts recommend doing less-demanding activities such as exercise classes, running or cycling. Developing a consistent workout that includes cardiovascular and strength training should be paramount to keep weight down and muscles strong. Men typically gain abdominal weight, which puts them at higher risk for heart disease and diabetes. Maintaining flexibility is vital as well, which only gets more important with each passing year. Yoga is a kind of sport designed for keeping joints flexible, which helps prevent injury. Workouts for men in their 60s and 70s should be geared toward functional fitness, or training the body to handle real-life situations, such as getting in and out of chairs or navigating stairs. That means relying less on weight machines and more on the body itself to maintain strength and balance such as by lifting weights. Although men generally don't experience as much bone loss as women as they age, they can still suffer aging fractures and should strive to maintain good bone density. That can be done in part through weight-beating exercises. Aerobic activity continues to be important as well. Haber, a professor of gerontology (老人医学), advocates mild activities such as brisk walking, riding a stationary or recumbent bike, or taking a moderately paced exercise class. One element that shouldn't be ignored is the socia