10 Essential Health Steps Every Man Should Take at 50

Turning 50 is a milestone worth celebrating — but it’s also a time to take a closer look at your health. At this stage of life, men face higher risks for conditions like heart disease, diabetes, prostate problems, and certain cancers. The good news? With the right preventive care and healthy habits, your 50s can be some of your strongest and healthiest years.

Here are 10 essential steps every man should take when they hit 50.

1. Get a Colon Cancer Screening

Colon cancer is one of the most preventable cancers when caught early. Screening is recommended beginning at age 45, either with a colonoscopy or stool-based tests. Talk with your doctor about which option is best for you.

2. Check Your Prostate Health

Prostate enlargement and prostate cancer become more common as men age. Discuss with your physician whether prostate cancer screening (PSA blood test) is appropriate for you, and let your doctor know if you have urinary symptoms like frequent urination or weak stream.

3. Prioritize Heart Health

Heart disease is the leading cause of death in men. At 50, it’s essential to monitor your blood pressure, cholesterol, and blood sugar regularly. If you have risk factors like smoking, diabetes, or family history of early heart disease, your doctor may recommend additional tests such as a cardiac stress test.

4. Maintain a Healthy Weight and Waistline

Carrying extra weight around the midsection increases the risk of diabetes, heart disease, and metabolic syndrome. Aim for a healthy BMI and keep your waist circumference under 40 inches. Regular exercise and mindful eating make a big difference.

5. Strengthen Bones and Muscles

Bone loss isn’t just a women’s issue. Men also lose bone density as they age, raising the risk of fractures. Weight-bearing exercise, strength training, and getting enough calcium and vitamin D help protect your bones and maintain muscle mass.

6. Focus on Nutrition

A balanced diet becomes even more important at this stage of life. Choose whole foods: lean protein, vegetables, fruits, whole grains, and healthy fats. Cut back on processed foods, added sugars, and excess alcohol. Adequate protein intake helps preserve muscle strength.

7. Keep Up with Vaccines

Staying up to date on vaccines is one of the simplest ways to protect your health. At 50, men should consider:

• Annual flu shot

• Shingles vaccine (recommended starting at age 50)

• Pneumonia vaccine (if recommended by your doctor)

• COVID-19 and RSV vaccines if eligible
  

8. Pay Attention to Mental Health

Stress, depression, and anxiety are common but often overlooked in men. Your mental health is just as important as your physical health. Prioritize good sleep, stress management, and social connections — and don’t hesitate to reach out for support if needed.

9. Protect Sexual and Urinary Health

Erectile dysfunction is common at this age and can sometimes be an early warning sign of cardiovascular disease. Don’t ignore symptoms — open conversations with your doctor can lead to better health and better quality of life.

10. Stay Active and Prioritize Sleep

Aim for at least 150 minutes of moderate physical activity each week, plus strength training twice a week. Equally important is sleep: getting 7–8 hours of quality rest supports brain health, hormone balance, and heart health.

💬 The Bottom Line

Your 50s are a time to invest in your health. By focusing on prevention, lifestyle, and regular check-ins with your primary care doctor, you can stay active, independent, and strong for decades to come.

At Woodside Internal Medicine, we help men across Carmel, Hamilton County, and Central Indiana stay on top of their health with personalized, evidence-based concierge primary care.

✍️ This article is for educational purposes only and should not replace individualized medical advice. Always consult your physician for guidance tailored to your health needs.