As a man gets older his body changes. During his 40s certain health risks increase. Changing lifestyle, eating habits and having regular doctor visits can help prevent some health problems before they develop.

1.  Hypertension
   It's not uncommon for men to have high blood pressure during their 40s. Lifestyle factors that influence blood pressure are obesity, smoking, diet and more. In many cases, it can be treated with medication as well as changes in diet and exercise.
2.  Erectile Dysfunction
   This is common among men in their 40s. The reasons for it could be anything from stress and depression to disease. Successful treatments are medication and lifestyle changes. This could include quitting smoking, better diet and decreasing stress.
3.  Heart Disease
   According to the National Institutes of Health, the chance of a man developing heart disease increases once they reach their 40s. In many cases, it can be managed with lifestyle changes and medications.
4.  Skin Cancer
   Men in their 40s have double the chance of women for developing skin cancer. According to the Skin Cancer Foundation, 60 percent of melanoma cases are men. They should spend less time in the sun and use a good sun screen. Regular dermatologist exams can also help lower the risk.
5.  Depression
   Men in their 40s don't seem to understand how depression can impact their lives. They ignore the warning signs. Depression can be successfully treated with counseling and proper medication.
6.  Prostate Cancer
   Many men will experience symptoms of an enlarged prostate in their 40s. It is the second most common cancer among men. Regular prostate screenings are essential. There are medications and surgical procedures that can treat this condition.
7.  Social Isolation
   Many man in their 40s spend too much time avoiding social situations. This can increase risks of depression and dementia. It's important for men at this age to avoid too much social isolation. They need to have more in-person interactions.
8.  Arthritis
   There are different kinds of arthritis. It can begin to show up with men in their 40s. There is no cure, but focusing on diet with appropriate amounts of calcium is important. Keeping proper weight is also essential.
9.  Presbyopia
   A man's eyes lose their strength during his 40s. The ability to see close objects diminishes. It could also be a sign of other problems. Getting glasses or adjusting a prescription should fix it.
10.  Peptic Ulcers
    This condition is increasing among men in their 40s. Depending on the stage, a peptic ulcer can cause gas, vomiting, bloating and more. It can be treated with medication as well as a change in diet.

Pull-ups and variations thereof, are a great way to work the upper body. The pull-up or chin-up is considered to be a compound exercise, because more than one major muscle group is being targeted. It's a multi-joint routine, also called multi-joint exercise. Compound exercises take the boredom out of exercise.

The muscles worked in the pull-up include the middle and upper back muscles (rhomboids, trapezius, latissimus), plus some shoulders (deltoids), biceps and forearms. That's a lot of muscles just for one exercise.

The problem with pull-ups is that you either can do them or you can't. But once you can do just one good, clean pull-up, you are on your way to doing a solid pull-up workout.

Whether you can only do one pull-up at a time, or 10 at a time, the routine is as follows:

Sling one of those V-handles over a bar that is above you. The V-handle is a pulley attachment that health clubs and gyms typically have near the cable pulley station. If you've ever used pulleys, you know exactly what I am talking about. The typical pulley station has a pull-up bar that joins the two sections of the station. This bar is where you will sling the V-handle. Then you can pull up by grabbing both sides of the V-handle.

I recommend starting off with V-handle pull-ups because this will help warm up the shoulders. Even though pull-ups recruit a lot of back muscle, the shoulders do get stressed quite a bit, especially on the way down, believe it or not. The V-handle allows the arms to be closer together than in a more standard pull-up, and this creates less stress on the shoulder joints.

Take a three minute rest after you do as many pull-ups as you can with the V-handle. Then repeat. Rest another three minutes. Your third set will be standard chin-ups. Do two sets, as many as you can, with three minutes in between. If you need to go to three and a half minutes, that's fine.

The fifth set is a combo pull-up/chin-up. One hand is positioned so that the palm is facing you. The other palm is facing away from you. Your body will be angled sort of sideways as you pull up. Rest three minutes, and then repeat, except switch hands, so that the palm that was facing you, now faces away, and vice versa.

The seventh and eight sets consist of any variation you'd like, but I recommend using those pull-up handles that jut out from the bar that joins the cable stations. Sometimes, a squat rack has these bars jutting out at its top. Just about every gym has these handles somewhere jutting out. I like using these because they force you to add a jump to the set; you must jump up to reach these bars, as they are often quite a height off the floor.

If you're over six feet, you won't have to jump much, but I've seen some that require a good jump to get up there (I'm 5-8). The jumping component adds to the drill. But DO NOT immediately pull yourself up after the jump, because this is cheating. Do not use the momentum of the jump to pull yourself up. Instead, after your hands grab onto the handles, settle your body so that it's hanging calmly for two seconds.

Then pull yourself up. When lowering from any pull-up or chin-up, lower with control, slowly. AND, most importantly, lower all the way before you pull yourself back up. In other words, hang nearly straight-armed before pulling back up. Most people lower only part-way before going back up, and this is cheating.

Benefits: reduces risk of lower back pain, strengthens rotator cuff, burns fat, increases upper body strength.…

Disclaimer: The advice in this article is intended to help individuals begin a workout program while minimizing the risk of injury. Any injuries or dissatisfaction resulting from the advice hereafter is not the responsibility of the author.

Whether you are a complete beginner or returning to the workout scene, exercise is a great way to improve your physical and mental health. As you may have already learned, the beginning is the hardest part of a workout program. Once this bridge is crossed, a workout program becomes not only bearable, but enjoyable as a great way to relieve stress and improve confidence. The following advice is intended for beginner’s who hope to make gains in their physical fitness while minimizing the chance of injury or illness. A proper workout program for a beginner should include both cardiovascular and strength training. Stretching is a secondary but important part of an exercise program as well.

Cardiovascular Training

A normal resting heart rate is between 60 and 100 beats per minute. The purpose of cardiovascular training is to increase a person’s heart rate for a period of time. As the heart becomes more accustomed to this, the person develops an ability to perform vigorous activity for a greater duration of time at a greater intensity. As a result, any activity that accomplishes this is considered cardiovascular. For this reason, choosing several enjoyable physical activities will help kick start your workout program. Taking your dog for a walk, playing Frisbee with a friend, or shooting hoops with a family member are all excellent ways to get moving in the beginning. As your ability to tolerate greater amounts of exertion increases, finding more intense activities will be beneficial.

The following is a list of activities you may find enjoyable and challenging: running or biking (on trails or pavement), playing racquetball or tennis, or using cardio equipment at your local fitness center. The important thing to remember is to have fun in the beginning. You may even want to invite a friend. As your tolerance increases, do not be tempted to push yourself too hard. If you do, you will likely become a victim of physical or psychological burnout. The body and mind are only capable of so much, so fast. Take it slow and make only small, gradual increases. If you notice any pain, or begin to feel uncomfortable, take a break. Runner’s, for example, are encouraged not to increase their weekly mileage by more than ten percent. In summary, take it slow and have fun in the beginning.

Strength Training

Several decades ago, strength training was done primarily by athletes. Today it is becoming more and more frequent for everyday people to start strength training programs. This is not surprising when we consider the daily activities most people engage in. We carry groceries, pick up children, and engage in hundreds of other activities which require physical strength. To make these activities easier and reduce our chances of injury, we can all benefit from a strength training program.

By far, the best way for a beginner to start a strength training program is with the help of a licensed personal trainer. This can help ensure your training is being done safely and properly so that you can make the greatest gains with a reduced chance of injury. Many gyms offer one or two free sessions with a new membership. If they do not, ask them about the possibility of this. Whether or not this is possible, remember the following basic principles throughout your training. Find strength training activities for your entire body. Overworking opposing muscle groups (such as biceps and triceps) can lead to injuries. Do not lift more than you can comfortably handle. It is better to lift less and make small gains than to endure an injury resulting in no gains or a loss in strength. Considering this, make sure the amount of weight you are lifting is enough to be challenging. If your muscles are not being challenged, you will not see real improvements in strength.

Warming Up, Cooling Down, & Stretching

To prevent injury, be sure to take time to warm-up before your workout and cool-down after your workout. This should include light cardiovascular activity such as walking or jogging and at least some stretching of major muscle groups. This can be done in as little as five minutes, and will likely improve the main part of your workout.

Exercise is an excellent way to improve both physical and mental health. Whether your intent is to lose weight, build confidence, reduce stress or try something new, the benefits of exercise are endless. Enjoy your workout!…