Men’s Sports Over 40: Your Guide to Top Recommended Sports

Coping with the men’s health over 40 can be quite challenging. This guide hopes to remedy that situation with an overview of the importance of men’s sports & workout for men over 40 and the 12 most recommended exercises.

Men are particularly susceptible to heart disease, cancer, stroke, high blood pressure, diabetes and many other age-related illnesses. Maintaining an active lifestyle can help reduce these risks.

When you reach your forties, it’s time to start thinking about the sports that you used to play in your youth. Men over 40 years old are often ignored by the media when it comes to sports coverage.

Importance of Men’s Sports

It’s never too late to be a part of a sports team. Men’s sports can help you compete in a healthy way, stay in shape, meet new people, and have fun while doing it. It doesn’t matter how old you are or what shape you’re in because there is always a place for you to fit in.

What makes men’s sports so important? The answer is that they are just as important as women’s sports. Many people question this, but it is true. Men’s sports help many people express their competitive spirit. Men also need physical activity to stay healthy and strong.

men's sports over 40 - treadmill training exercise at gym

If you’re a man over 40 and still want to get in shape, do not let age discourage you. There are plenty of men’s sports that can keep your body flexible and strong.

You might find it difficult to stay fit and healthy because the muscles lose their elasticity. If this is your situation, look for sports that are less demanding on your joints.

Recommended Men’s Sports for Men Over 40

Men over 40 years old should participate in sports that are low-impact and high-intensity. You should also avoid contact sports because of the increased chance of injury. If you play a sport with a risk of falls, you need to be cautious and take precautionary measures so you don’t get hurt.

Top 12 Men’s Sports & Men Over 40 Workout:


Cycling is one of the best exercises for men over 40. It has many benefits, including improving cardiovascular function and bone density, which leads to increased longevity.

Riding a bicycle also reduces stress by increasing endorphin levels, which makes you feel happier. This is especially true if you ride with others, as cycling has been shown to boost social connections.

Cycling has many benefits for your health. It’s an aerobic exercise that increases strength, balance, flexibility, and stamina. Cycling also improves mood and may even help relieve depression. Cycling can even improve your libido!

Enjoy cycling, is a great way to stay in shape while also staying active. It’s also a fun way to explore new trails!

men's sports over 40 - cycling training exercise on bicycle with partner

If you’re looking to get involved in biking for the first time, there are many options available. No matter the type of bike you choose, make sure it fits properly – not too big or small.


Swimming is one of the greatest choices of men’s sports. It strengthens the core, increases flexibility, and builds endurance. The best part of all is that you can do it no matter what time of year it is. Swimming also helps to lower blood pressure and cholesterol levels because of the low-impact nature of the exercise.

Swimming is a great activity for men of any age, especially of men over 40. It can be done indoors or outdoors in a pool, lake, or sea. It provides a good aerobic workout and improves muscular strength, flexibility, and endurance.

It also offers injury prevention because it strengthens your muscles without the high impact of running. Swimming is a low-impact activity that will not cause joint pain or strain like some other sports may do over time.

men's sports over 40 - swimming training in pool

Swimming is one of the best ways to stay in shape. It tones your muscles, burns calories, and improves your cardiovascular health.

The water provides buoyancy that makes it much easier to exercise without risk of injury.

Swimming also offers the benefit of being able to work your muscles in all different directions since you’re not limited by gravity like you are on land.


Walking is an inexpensive, low-impact activity that can be done just about anywhere. Walking can burn calories and lower your risk of heart disease, stroke, diabetes, and some cancers. It’s also great for stress relief and weight control.

Walking is one of the simplest activities you can do, so it’s perfect if you’re just starting out or looking to mix up your routine. And walking doesn’t require any special equipment or lots of time – it can easily complement your other workouts on top of your regular routine.

Plus, walking with a group has many benefits like socializing and making new friends! One significant benefit of walking for men over 40 is that it can help with muscle recovery. Walking helps stretch and strengthen muscles, which helps you recover from the stresses of weight lifting and other strenuous activity.

men's sports over 40 - walking training exercise with dog

A 20-minute walk can also reduce blood markers such as cholesterol and triglycerides. Men over 40 have much higher chances of being diagnosed with heart disease, high blood pressure, and diabetes. But a half-hour walk per day can greatly reduce those risks.

In fact, the benefits of exercise for men over 40 are well documented. Regular exercise can alleviate depression and improve mood. It can also relieve stress and promote better sleep. It’s always fun to walk with a partner or with your dog!


Tennis is a great cardiovascular workout, which helps keep everything in your body functioning properly. The fast-paced activity also strengthens your muscles and boosts your cognitive skills. From mental acuity to flexibility, tennis has it all.

men's sports over 40 - tennis training exercise with friend

A game of tennis can be played any time of the day, all year-round. Unlike other sports, modern tennis is not as reliant on fitness level. A 26-year study found that men who regularly play tennis are less likely to die from heart disease or stroke.

A group of men over 40 senior tennis players were given the opportunity to participate in a study. The players were asked to complete a number of different tasks, including simple ones like following a trail on the court, and more complex tasks like catching a ball while moving.

Researchers found that when men aged 40-60 took part in this study, they had better movement skills than those who weren’t taking part.


Golf is a great game for men of any age. It can be played by most people with some effort, from total beginners to golfers who’ve been playing since childhood. It’s also a great game for men as it lets them enjoy their favorite pastime in a safe and easy environment. Golf for Men offers many benefits to players of all levels.

men's sports over 40 - golf training exercise

Golf is a popular sport for men over 40 years old. Many people who have never played in their lives are interested in learning how to play it, but they are not willing to try it due to the commitment required. In general, golf for men is a great sport to play.

However, it is important to know the benefits of playing golf in order to decide if it is right for you. Golf can be beneficial because it helps with various health problems including cardiovascular disease, depression, and other conditions. 

Playing golf can also improve your mental well-being, focus, concentration and physical fitness.


Yoga is a great way for men to challenge their endurance, flexibility, and strength. A few of the many benefits include toning your muscles, reducing back pain, improving sleep quality and concentration, and relieving stress.

Yoga is a great sport for men who are over 40. Yoga offers a lot of benefits: it increases flexibility, focus, balance, stability and strength.

men's sports over 40 - yoga training exercise at home

Yoga can help men with some physical issues such as lower back pain, dysmenorrhea, arthritis and carpal tunnel syndrome. Yoga is a physical, mental, and spiritual practice that can improve men’s health.

Yoga improves men’s balance, flexibility, and mobility. It also works to improve their ability to do aerobic exercise which means it can improve endurance and stamina for significant athletic accomplishment.


Squash is a great sport for men in their 40s and beyond. It is a low-impact, easy-to-learn, and excellent exercise that helps lose weight, build muscle and is perfect for any individual with joint pain or injuries.

Men’s squash is played in a four-walled court with a high-bouncing ball and it has been around for centuries. It is an intense sport that requires stamina, agility, speed, hand-eye coordination, and strategy. This game can be practiced by men of any age but is most commonly associated with older athletes.

men's sports over 40 - squash racquetball training exercise

Squash is a great option for men of all ages who are looking to get in shape, improve their health, and lose weight. Because it is such a low-impact activity, squash can be used as an alternative to other sports, such as basketball, football, or running.

The game doesn’t require any special equipment which makes it easier for beginners to get started.


Kayaking is a sport that’s often overlooked by many people, but it can be an incredibly fun way for men over 40 to get some exercise and enjoy the outdoors.

Kayaking is also one of the best ways to stay in shape as you grow older, so it’s worth taking some time to learn more about kayaking – from the benefits of kayaking for men to what type of equipment you’ll need.

men's sports over 40 - kayaking training exercise with a friend

Kayaking is an activity that has a lot of benefits. Not only does it allow you to enjoy the outdoors and the fresh air, but it also allows you to release stress. It’s no wonder kayaking has become so popular in recent years.

There are several ways to enjoy kayaking including sit-on-top kayaks, which let you take in the scenery and get out at your leisure, or inflatable sit-in kayaks, which are more stable for beginners.

Furthermore, there are multiple types of kayaks to choose from depending on your skill level and preference as well as what type of experience you’re looking for.


Pushups are one of the most effective workouts you can do to build strength and muscle. They can be done anywhere, anytime, without equipment, and they will not only help you get physically fit, but also mentally healthy.

Pushups are an excellent way to ensure that you are not just pushing your body to exhaustion- but rather, pushing yourself towards potential.

men's sports over 40 - pushups training exercise at park

Push ups are a great exercise for men over 40. They improve your upper body strength and will help you not only maintain strong bones, but also increase lean muscle and tone. Pushups helps improving your balance, stability, and coordination. The muscles of the core, arms, back, and shoulders are strengthened with each pushup.

Pushups can be done anywhere, meaning they can be done at home, office, hotel, gym or in any part of the world!


Many believe that bowling is one of the most challenging sports a man can play. It’s not just about having fun, but it’s also about improving your health and fitness levels. If you’re over 40 and haven’t tried bowling yet, consider giving it a go.

Bowling is wildly popular among men. The sport offers a level of physical activity and competitive challenge that many find enjoyable and satisfying.

Bowling is also good for your health because it involves a great many low-impact activities, including standing and walking around, but it can also be intense and vigorous in spots.

men's sports over 40 - bowling training exercise with friends

Bowling is a fun game and has been around since the late 1800s. It has become a favorite among men over 40 because it is easy to learn and something that can be enjoyed year round.

The bowling alley offers an opportunity for socializing with friends in a friendly environment. It also provides an excellent cardiovascular workout without being too strenuous on the joints.


Planks are a great way to strengthen your core and improve your posture, but they can be tiring when you’ve never done them before. To make this exercise easier, try holding the plank for 2-3 seconds before lowering back down. That will help prevent muscle fatigue and give you a chance to catch your breath.

One of the best exercises for men over 40 is doing a plank. Planks are great because they help to strengthen your core and also give you a great workout.

men's sports over 40 - plank training exercise at home or gym

Many people do not realize that if they start with just 10-15 seconds and gradually work their way up, they can increase their endurance tremendously. Another benefit of doing these planks is that it helps to improve your balance and stability.


Lightweight Resistance Exercise (LWER) is a high intensity training system that has been proven to improve performance, whether it be in sports or in general. It has been shown to increase oxygen consumption without taking away from an individual’s form or gait.

LWER also increases muscle strength and improves body fat levels because of its emphasis on active recovery periods. Men over 40 also have to consider their health, as well as their work and family obligations.

men's sports over 40 - lightweight resistance training exercise at gym

Resistance exercise is a form of workout that is becoming more and more popular with men of all ages.

Lightweight Resistance Exercise doesn’t add any extra weight to you, unlike other forms of resistance training like bodybuilding; the total amount of weight used in this type of exercise can be adjusted. It’s also a full-body workout that incorporates exercises that are easy to do at home or at the gym.

Additional Useful Men’s Sports Tips

Best Men’s Sports Multivitamin

Men over 40 can benefit from taking a men’s sports multivitamin as it is recommended that men get at least 40 mg of zinc daily. This is essential for reproductive health and Testosterone production, which can help with libido, mood and energy levels.

Men’s multivitamins can help to protect men in their 40s and 50s from a number of health issues, including cholesterol management and the prevention of cancer.

The recommended men’s sports multivitamin contains minerals that decrease oxidative stress and promote healthy blood flow, while also providing a source of vitamin D. Men’s multivitamins can help to prevent conditions like osteoporosis and cardiovascular disease.

men's sports over 40 - multivitamin supplements

Other type of supplements such as Omega-3 are quite important to be taken on daily basis in order to maintain the levels of the good cholesterol and reduce the triglycerides.

Men’s Sportswear

The best way to stay active throughout the year is by sticking with a sport that you enjoy. You don’t even have to go to a gym and spend hours on end sweating it out!

Avoiding sports injuries is trendy these days so you should know what kind of men’s sports clothing is best suited for this aging athlete.

Men’s sportswear is a must for all athletes. The right espadrilles, jogging pants, and moisture-wicking t-shirts are the perfect match for your gear. You can find the right sports clothing at any athletic store, but it is important to know what type of sport your interested in before going shopping.

men's sports over 40 - sportswear coats jacket watches shoes and shirts

This list should help you make the right selection for your activity or sport, and avoid getting clothing that won’t work for your activity, such as:

Men’s sportswear coats, jacket, watches, shorts, shoes, shirts, sunglasses, headbands, briefs, underwear, socks, joggers, bags, blazers, caps, hoodies, gloves, helmet, and more.

There are plenty of brands out there with plenty of options to pick from and they’re all relatively affordable.

Men Over 40 Fashion

Men’s fashion for 40 year olds should have a sense of style and being comfortable in their own skin. If you dress well and are stylish, you will fit in with people much younger than yourself. With age comes wisdom (I’m 40) so there’s no need to pretend to be something you aren’t.

You should dress professionally whilst still displaying some flair and character.

men sports over 40 - men over 40 fashion

Men Over 40 in Skinny Jeans

There are some health risks associated with skinny jeans. For example, according to a study by the Mayo Clinic in 2010, wearing tight pants (typically skinny jeans) can contribute to metabolic problems and diabetes.

Although this is a small risk, it may become even more dangerous if you don’t exercise regularly. If you’re wearing them for your health, make sure that they fit properly and don’t get too tight.

A lot of skinny jeans cause really bad back problems in many men over 40.

The problem is due to the tight fit of your pants that causes constant pressure on your spine, which can lead to a herniated disc or spinal stenosis in some people. This is why I recommend getting fitted for your skinny jeans from a tailor who knows what they are doing and making sure you have room for them when you sit down.

Even if you’re not a guy over 40, avoid jeans that have a really tight fit in the butt area as well because most men’s butts become wider with age, even though their bodies don’t change much.

The biggest risks for men over 40 in skinny jeans that the skinny jeans can develop varicose veins (which can be very painful), sagging skin, decreased sex drive and erectile dysfunction.

One study found that 73% of people who wear skinny jeans have varicose veins. Another study found that men wearing skinny jeans had twice the level of the cancer-causing chemical dihydrotestosterone relative to those not wearing skinny jeans.

That could be due to certain chemicals in the denim. According to Dr. Peter A. Lio, a professor of medicine at Harvard Medical School, men between 30 and 40 years old have an increased risk for shrinking testicles (not just scrotum but also epididymis).

Final Thoughts

We hope this article has helped you to better understand how men over 40 workout can make a difference in your health and how much fun they can be. One of the most important things that you can do to stay fit is exercise on a regular basis.

Find exercises that you enjoy so you will be motivated to go to the gym at least once or twice a week.

There are a number of options of men’s sports in the fitness industry for all different types of people, and there is no one-size-fits-all program. You should make sure that you research as many men’s sports and fitness programs which are suitable for men over 40.

Watch the following summary video on Top Men’s Sports and Workouts for Men Over 40:

Thanks for reading!

If you have enjoyed reading this story, checkout Best Supplements for Men Over 40, Bodybuilding Workouts for Mass and Tone of Muscles and How Exercise Reduces Stress and Anxiety? and Testosterone Health Benefits for Men.

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M.D Mark D. - Healthline Gate Health and Medical Articles Author

About The Author

M.D Mark D. is a Health and Wellness professional writer. Mark has authored many health articles around the following topics: Men’s Health, Women’s Health, Fitness, Nutrition, Pets Health, Mental Health, Medicine, and Supplements.

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