Hugh Jackman boasts six-pack abs at 55: Fitness experts reveal how to stay fit in your 50s

Improves fitness as you age

Achieving abs at any age requires a commitment to both exercise and diet. While genetics can play a role, it’s important to be consistent with a structured workout routine. As we age, our bodies undergo changes that affect muscle mass, bone density, and metabolism.

Clinical nutritionist Garima Goyal says: “As we age, muscle loss becomes more noticeable, but continuing to exercise, eat a healthy diet and exercise regularly can help slow this decline. The condition known as ‘sarcopenia’, where muscle mass decreases with age, can be effectively managed with proper exercise and nutrition.

However, health and weight loss coach Jashan Vij explains that with regular exercise and a healthy diet, these effects can be reduced. “Strength training is crucial to maintaining muscle mass and improving bone health,” he says. “Cardiovascular exercises such as walking or cycling help improve heart health, while stretching promotes flexibility and reduces injury.

Drishya Ale, Paras health, Gurugram also talks about the importance of focusing on strength, flexibility and cardiovascular health. “A well-rounded fitness routine should include low-impact activities that are easier on the joints, as well as regular recovery periods to prevent overtraining,” she explains. “Consistency is key. By adapting your routine to your body’s needs, you can make significant improvements in fitness.”

A chiseled body can be achieved without a trainer

Achieving six-pack abs and a chiseled body without a personal trainer is possible, but it takes discipline and knowledge. Both Ale and Vij emphasize the importance of reducing body fat through a combination of core, cardiovascular and proper 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 enough protein are key to supporting muscle growth and fat loss. “You don’t need a personal trainer to achieve this, but you do need to be dedicated,” Vij continues. He notes that while genetics plays a role in body composition, with the right routine, most people can achieve visible abs even in their 50s. Drishya Ale agrees, adding, “A structured diet focused on lean protein, healthy fats, and whole grains can accelerate progress.”

Abs are made in the kitchen

It’s often said that abs are made in the kitchen, and this becomes even more true as you get older. A proper diet is essential to reduce body fat and show off your abs. According to experts, a diet rich in protein, whole grains, vegetables and healthy fats is important. In your fifties, the importance of diet in fitness cannot be overstated. “As metabolism naturally slows with age, it is essential to follow a nutritious diet to maintain muscle mass and control body fat,” advises Drishya Ale. She recommends including lean proteins such as chicken, fish and legumes, along with whole grains and fiber-rich vegetables. “Healthy fats from avocados and nuts support heart health and hormone balance, making them key components of any fitness program.”

Recovery is important

Recovery is just as important to achieving fitness goals. Jashan Vij emphasizes the importance of rest days between workouts to allow muscles to repair and grow. “Rest is crucial, especially in your 50s. Light stretching or activities like walking can help with active recovery,” he says. Additionally, getting enough sleep is important for muscle recovery and general well-being. “Listen to your body and adjust your workout based on your progress and fatigue level,” adds Vij.

Tips for getting fit past middle age

1. Add activities like tai chi or balance exercises to increase stability and prevent falls.

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

3. Track your fitness progress to make necessary adjustments.

4. Use stress-reducing exercises such as meditation or deep breathing.

5. Set realistic and adaptable fitness goals based on your evolving abilities.

– Garima Goyal Ludhiana, Clinical Nutritionist