By Michelle Barrett, Flair Co-ordinator 
Squats with weights are excellent for both the upper and lower body.
Turning 40 doesn't have to mean beer belly and flabby arms. Get moving and you'll feel (and look) better for it.
DIET AND exercise seem to be two of the least favourite words of most Jamaican men especially after they've reached 40. Keeping fit is important at any age, but becomes more critical the older one gets. Robert Nembhard, a gym instructor at Body Dynamics in Port Henderson Plaza, Portmore, St. Catherine, says men, as well as women, need to incorporate a fitness programme into their lifestyles.
"I find that men, on average, are not as serious about exercising as women. In fact, we rarely see older men singing up for the gym. Either they're not conscious of their health or not aware of the advantages of keeping fit," says Nembhard, adding that one of Jamaican men's main concerns about lifting weights is that such activity may cause their penis size to get smaller.
PROBLEM AREAS
Nembhard states that the major problem areas of the body in men over 40, are the middle section where the belly starts to overhang and the love handles become noticeable. The lower back gets weak and the feet, particularly, the joints become weaker.
"If one doesn't start exercising at a younger age, then these problems will get progressively worse. Remember the body's metabolism gets slower when you reach 30 and so it makes it much harder to maintain a good fitness level at that age."
He recommends that boys start a fitness programme as young as 14 years old in order to maintain optimal health throughout their lifetime. "This is not an overnight thing. One has to constantly exercise for the body to be in great condition. The moment that you stop, it makes it that much harder to restart the programme."
MAJOR COMPLAINTS
Major complaints from male clients over the age of 40 are tiredness; stress, which is
often related to work and
family life; and lack of
strength and stamina.
"Often when clients in this age group come to us, we start them off with a cardiovascular workout for at least two weeks and then we put them on weight training. They have to spend at least three days of the week in the weight room and then we break their rhythm for cardio workouts on the fourth day."
He urges young men and women to find a gym where they are comfortable and the instructors are qualified to assist them in reaching their desired fitness level.
"Young people are more flexible for most of the exercises done at the gym and young men don't need to worry about their penis shrinking as all that happens when you lift weights is that your muscles are being well-toned and in the process, they get bigger."
WORK IT ANY WAY YOU CAN
Abdominals done the correct way will give men the desired result of six-pack abs.
If you can't or don't want to go to a gym, lace up a pair of gym shoes and walk for about 45 minutes three or four times a week. Start off slowly with 10 minutes, if that is what you can manage, then add another five minutes or so each week.
Swimming and skipping are highly recommended compound exercises that are easy at little or not cost. They provide a good cardiovascular workout, using all the major muscles, Nembhard explains.
Cycling, running, playing football, basketball, squash, anything that keeps you moving and turns up your heart rate will suffice. Performing some hard work around the house such as clipping the hedges, sweeping the yard and gardening are also healthy activities, he points out.
He also encourages men to invest in exercise machines such as the Bowflex and Crossbow, which are complete and affordable home gyms.
No matter how hectic their lifestyle, Nembhard urges older men to set aside time for exercise even if it's half-an-hour each day.
