Remaining active throughout your life can help prevent age-related muscle decline and keep your body in optimal condition. Engaging in regular exercise becomes increasingly crucial as you reach your 30s, 40s, and later years. Why is this so important? Daily physical activity ensures that your muscles remain robust and active rather than deteriorating, according to Denise Chakoian, a certified fitness trainer from Rhode Island and the owner of Core Cycle and Fitness La Gree. Chakoian outlines five morning exercises men should incorporate daily to stay youthful after the age of 45.

“Adhering to a brief daily routine can minimize muscle loss in men over 45,” emphasizes Chakoian. “It promotes healthy blood circulation, which supplies muscles with what they need to repair and stay strong. Regular activity also enhances balance and coordination, reducing the

risk of injury. It prevents the joints from becoming stiff, which helps maintain muscle functionality. Staying committed to regular exercise gives a natural boost to energy and hormones critical for maintaining strength.”

Little by little, a daily workout habit protects your muscles and helps you maintain independence with age.

5 Daily Morning Exercises for Men To Stay Young

Bodyweight Squats

“Squats build leg strength, protect the knees, and keep mobility for daily movements,” Chakoian points out.

1. Stand tall, feet shoulder-width apart on the floor.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips as you lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to rise back up to standing.
6. Perform 10 to 15 reps at a steady pace.

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Pushups

“Pushups strengthen the chest, shoulders, and arms while also engaging the core,” says Chakoian.

1. Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Complete 8 to 12 reps, or to your limit with solid form.

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Plank Holds

“Plank holds improve core stability, which supports the lower back and posture,” Chakoian explains.

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position.
6. Complete 2 sets of 30 to 45 second-holds.

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Lunges

“Lunges boost balance, coordination, and single-leg strength, important for avoiding falls,” says Chakoian.6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall with your feet parallel, hip-distance apart.
2. Place your hands on your hips.
3. Step forward with one foot.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.
7. Complete 8 to 12 reps per side.

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Light Jogging

“Light jogging wakes up the body, improves circulation, and supports heart health,” Chakoian notes.

1. Start walking briskly.
2. Keep your posture tall, slightly leaning forward, as you transition into a light jog.
3. Be sure to land soft on your midfoot.
4. Keep your arm swing relaxed.
5. Jog for 5 to 10 minutes to boost energy and circulation.

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Alexa Mellardo