Hugh Jackman has a six-pack at 55: Fitness experts reveal how to stay 50.

Improving health as you age

Achieving abs at any age requires commitment to exercise and diet. Although genetics can play a role, consistency with a structured exercise routine is important. As we age, our bodies go through changes that affect muscle mass, bone density and metabolism.

Garima Goyal, Clinical dietician says, “As we age, muscle loss is more noticeable, but staying active, eating a balanced diet, and exercising regularly can help slow this decline. A condition known as “sarcopenia,” where muscle mass decreases with age, can be successfully managed with proper exercise and nutrition.

However, Jashan Vij, a health and fat loss coach explains that with regular exercise and a balanced diet, these effects can be reduced. “Strength training is important for maintaining muscle mass and improving bone health,” he says. “Cardiovascular exercise such as walking or cycling helps improve heart health, while stretching promotes flexibility and reduce the risk of injury.”

Drishya Ale, Paras health, Gurugram also talks about the importance of focus on strength, flexibility and heart health. “A proper exercise program should include minimal activities that weaken the joints, as well as regular recovery periods to prevent exercise,” he explains. “Compliance is important. By adjusting your routine to suit your body’s needs, you can achieve significant improvements in fitness.”

Chiseled body can be achieved without a trainer

Achieving six-pack abs and chiseled body without a personal trainer is possible, but it requires discipline and knowledge. Both Ale and Vij emphasize the importance of reducing body fat through a combination of core exercise, cardio and nutrition. “Core exercises like planks, crunches, and leg raises help build abdominal strength, but regular cardio and resistance training is essential for fat loss,” says Jashan. Vij.

Maintaining a calorie deficit and consuming adequate protein is important to support muscle growth and fat loss. “You don’t need your coach to achieve this, but you do need dedication,” Vij continues. He notes that although genetics play a role in body composition, with the right approach, many people can achieve visible abs even in their 50s. Drishya Ale agrees, adding, “A structured diet that focuses on lean proteins, healthy fats and whole grains can speed up progress.”

Abs are made in the kitchen

It is often said that abs are made in the kitchen, and this becomes even more true as you get older. The right diet is important for reducing body fat and revealing abdominal muscles. According to experts, it is important to eat a diet rich in lean protein, whole grains, vegetables and healthy fats. In your 50s, the importance of eating with exercise cannot be overstated. Drishya Ale advises: “Since metabolism naturally slows down as a person grows older, it is important to follow a diet rich in nutrients to maintain muscle mass and control body fat. He recommends including lean proteins such as chicken, fish and beans, as well as whole grains and vegetables that are high in fiber. “The healthy fats from avocados and nuts support heart health and hormone balance, making them an important part of any exercise plan.”

Recovery is important

Recovery is equally important for achieving fitness goals. Jashan Vij emphasizes the importance of rest days between workouts to allow muscles to repair and grow. “Rest is important, especially in your 50s. Light stretching or activities like walking can help with active recovery,” he says. In addition, getting enough sleep is important for muscle recovery and overall health. “Listen to your body and adjust the intensity of the exercise based on your progress and fatigue levels,” adds Vij.

Tips for surviving middle age

1. Add activities such as yoga or balance drills to improve stability and prevent falls.

2. Focus on exercises that mimic daily activities to improve overall performance

3. Check your physical progress to make the necessary changes.

4. Incorporate stress reduction techniques such as meditation or deep breathing.

5. Set physical and adaptive goals based on your evolving abilities.

– Garima Goyal Ludhiana established, Medical Dietitian