Luka Zupan is a board-certified nutritionist specializing in men’s health after 50. For over 10 years, he has been helping men maintain mobility, strengthen their pelvic floor muscles, and maintain overall well-being through natural approaches. His philosophy is simple: small but regular steps in everyday life — exercise, a balanced diet, and natural support — can make a big difference in comfort and vitality. 💬 “I believe that every man can stay strong and active at any age. The key is to find the right balance for your body and lifestyle.” All recommendations on the site are based on his professional experience and offer practical advice on natural support for men who want to stay active and feel their best.
After the age of 50, the body begins to experience natural changes: muscles become less elastic, joints may creak a little, and fatigue appears more quickly. But this is not a reason to give up! Regular activity helps maintain energy, improves well-being and quality of life, and also preserves independence in everyday activities. A few simple steps to help you stay active:
After 50, the body needs special attention, and regular exercise helps maintain mobility, strength, and balance. One important area is the pelvic floor—strengthening it helps improve core stability, joint support, and overall well-being.
These exercises are designed to strengthen your pelvic floor muscles. They are simple and can be done at home or even while sitting at work.
How to do it: Tighten the muscles you use when you try to hold your urine, hold for 5 seconds, then relax for 5 seconds. Repeat 10-15 times.
Tips: Do the exercises daily, and gradually increase the time you hold them to 10 seconds.
In addition to classic Kegels, there are other ways to strengthen the pelvic floor:
Lying on your back, lift your pelvis up, hold the position for a few seconds and slowly lower it. Repeat 10-12 times.
While standing or sitting, gently contract and relax your pelvic floor muscles, keeping your back straight.
Combine with breathing exercises: take a deep breath when relaxing and a slow exhale when tensing.
Stretching and flexibility: forward bends, side bends, trunk rotations.
Light cardio: brisk walking, cycling, swimming to support the cardiovascular system and joints.
Strength exercises: wall squats, toe raises, light push-ups or exercises with an elastic band to strengthen muscles.
Balance exercises: standing on one leg, light squats with support to reduce the risk of falls and improve coordination.
Dynamic gymnastics for joints: circular movements of the shoulders, elbows, knees and wrists to maintain flexibility.
Do the exercises regularly, preferably every day for 10–20 minutes.
Start with a light load and gradually increase the number of repetitions or the time of holding the positions.
Combine the exercises with proper posture and breathing to reduce tension and get maximum effect.
Use the advice of a nutritionist for additional natural support if you want to enhance the result.
Regular Kegel exercises and pelvic floor exercises, along with general physical activity, help men 50+ maintain strength, confidence in movements and an active lifestyle.
As we age, our joints experience more stress, so it’s important to keep them flexible and comfortable. Key recommendations: ● Exercise daily: Walking, light stretching, swimming maintain flexibility. ● Joint exercises: Circular movements with your arms, shoulders, knees, and wrists improve circulation. ● Strength exercises: Light squats, toe raises, and resistance band exercises strengthen the muscles around your joints. ● Correct posture: Keep your back straight to reduce stress on your knees and hips. ● Short breaks: Stretching and walking around during sedentary work prevent stiffness. ● Natural support: Foods and supplements recommended by a nutritionist can help support your joints without medication. By following these simple steps, men over 50 can stay flexible, strong, and active in their daily lives.
Maintaining good health after 50 is possible with simple, natural solutions. These methods are based on beneficial ingredients that help maintain energy, flexibility, and comfort in everyday life.
After 50, the body needs special attention: maintaining energy, mobility and general well-being becomes key to an active life. Small daily habits and simple actions can significantly improve your well-being and help you stay active for many years. Natural approaches and the right combination of physical activity, nutrition and a healthy lifestyle allow men to feel energetic, maintain flexibility and ease of movement, as well as feel confident in any everyday tasks. These simple recommendations help keep your body in shape, maintain energy, and feel confident in your movements every day.
Many men over 50 are wondering how to properly maintain their bodies and stay active. We've compiled answers to the most popular questions to help you navigate simple, natural ways to stay healthy. Maintaining activity and proper daily habits allow you to maintain ease of movement, energy, and confidence in daily activities.
To maintain muscle tone and flexibility, light cardio walks, stretching, bodyweight strength exercises, and special pelvic floor exercises (Kegel) are suitable. The main thing is regularity and moderate load.
Daily movement, light stretching, joint circular movements, and moderate strength exercises help maintain elasticity and flexibility. It is also useful to monitor posture and take short breaks during sedentary work.
Natural sources of Omega-3, vitamins D, C, magnesium, and collagen help support joints, muscles, and overall tone. It is best to consult a nutritionist for specific dosage recommendations.
Start with small steps: a 10-15 minute walk, light stretching, drinking enough water, short pauses for breathing. Gradually, these habits become part of your day and bring noticeable results.