Drew Woodmansee prides himself on being in shape. The San Diego lawyer played baseball in college and stays fit by running and cycling. He faithfully keeps his appointments with his trainer. But as he eases into his mid-30s, Woodmansee is noticing minor "knots and aches and pains," he says. He used to bound out of bed and run five miles. Now he gets out of bed, stretches for half an hour and runs at the beach, which is easier on his joints.

As men age, their fitness needs change. The all-out basketball games played at 20 aren't so painless played at 36. During middle age, weight begins to creep up as metabolism slows and the fat that puddles around the midsection threatens the heart and other organs. Men may realize they need to change their exercise routines only when they suffer a sprain that takes weeks or months to heal.

It's vital for men to keep exercising to maintain good health. One study, published last year in the Journal of Applied Physiology, found men ages 65 to 79 who had regular physical activity had far stronger immune systems than those of a sedentary control group. A separate Canadian study of 19,000 men discovered that those who exercised and were fit cut their risk of death by heart disease in half.

Men in their 20s are at the peak of their strength. That's why many head for the gym and load up on weights, sometimes neglecting the cardiovascular aspects of their workout. But cardio is necessary at this stage to maintain heart and lung health. And a sedentary lifestyle can creep up on guys in their 20s and 30s if they don't adhere to a regular fitness program.

Opting for sensible exercises over contact sports becomes increasingly important as men hit middle age.

"This is a time when I hope a man's underlying motivation for exercise might start to be a bit more mature," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. "Think about why you exercise and start to look at the overall health benefits of being physically active."

Developing a consistent workout that includes cardiovascular and strength training should be paramount, he says, to keep weight down and muscles strong. Men typically gain abdominal weight, which puts them at higher risk for heart disease and diabetes. Maintaining flexibility is vital as well, says Bryant: "That only gets more important with each passing year." Yoga and Pilates are two disciplines designed to keep joints supple, which helps prevent injury.

Workouts for men in their 60s and 70s should be geared toward functional fitness, or training the body to handle real-life situations, such as getting in and out of chairs or navigating stairs. That means relying less on weight machines and more on the body to maintain strength and balance, such as by lifting weights while on a stability ball.

Strength training is important, says David Haber, professor of wellness and gerontology at Ball State University in Muncie, Ind. "If you let the muscles atrophy, sooner or later you're going to lose the capacity to be independent," he says. "If you don't strengthen your quads and hamstrings, one day you're going to struggle to get out of the chair."

Aerobic activity continues to be important as well. Haber advocates mild activities such as brisk walking, riding a stationary or recumbent bike, or taking a moderately paced exercise class.

Men can begin an exercise program at any age, as studies have shown marked improvements in even severely out-of-shape elderly people.

"The encouraging message is that it's never too late to start," says Bryant. "The only thing men need to understand is that Rome wasn't built in a day. But just by making some simple lifestyle adjustments, men can have tremendous results."

CHOOSING A STRATEGY FOR EACH STAGE OF LIFE

Act your age. If you tweak your fitness plan as you age, you can stay strong and flexible and reduce the risk of injury. After all, the best workout is the one you actually do — and it’s hard to exercise if you hurt yourself.

20s-30s

Monday

Warm up for 5 minutes and do dynamic stretches, such as touching toes, lunging backward or twisting the upper body from the hips, 5 minutes. Then, three sets of each of the following:

• 20 diagonal lunges with dumbbell reach, return to standing, then shoulder press; 20 side-to-side jumps over a Bosu ball; 10 to 12 bicep curl to shoulder press.

• Jump rope for 2 minutes; wall sit — no chair, only your back on the wall — for one minute.

• 15 push-ups to pike position then crawl on hands and feet forward and backward 10 yards.

• Step-ups for 90 seconds; 10 reps of seated rowing; 10 lat pull-downs in squat position.

• Three sets with the fitness ball: 20 crunches; 10 to 15 roll-outs; 20 reverse crunches. Cardio workout on the elliptical machine for 5 to 10 minutes at high intensity.

• Five-minute cool-down and stretching.

Tuesday

Take it easier. One hour of yoga or a 30-minute mildly paced swim or a one-hour moderately paced hike or walk.

Wednesday

Five minutes of warm-up and 5 minutes of dynamic stretching. Then, two sets of each of the following:

• As many chin-ups as you can do; as many push-ups as you can, making sure to move the shoulder blades away from the spine at the top of the movement.

• 10 to 12 reps of barbell rowing; 10 to 12 chest presses on stability ball, alternating arms with the dumbbell.

• 10 to 12 standing bicep curls to shoulder press, alternating arms; bent at the waist, do 12 to 15 dumbbell raises toward the ceiling, working the deltoids.

• 10 to 12 chest flies (alternating arms); 15 full lateral raises.

• Hold push-up position with hands on a stability ball for one minute; lying on side, raise hips and balance on lower arm for 30 to 60 seconds on each side; 50 bicycle kicks on Bosu ball.

• Static stretches: Hold each position for several seconds.

Thursday

One hour of a sport such as basketball, tennis, soccer or flag football, or an hourlong kickboxing or tai chi class. Make sure to warm up and stretch.

Friday

Five minutes of warmup and 5 minutes of dynamic stretches. Then, three sets of each of the following:

• 10 to 12 bicep curls with barbell; 10 to 12 tricep presses lying on a stability ball with dumbbells.

• 10 to 12 alternating standing dumbbell curls; 10 to 12 tricep push-downs.

• 10 to 12 Preacher curls (resting arms against a slanted bench); 10 to 12 tricep presses lying on stability ball with dumbbells; 10 to 12 hammer curls (with hands parallel to the body); 10 to 12 tricep dips on a bench.

• Static stretches.

• Hot shower or bath followed by 10 to 15 minutes of relaxation or meditation.

Saturday

Exercise at a mild intensity for about an hour. Choose an activity such as a gentle swim, a slow walk, an easy bike ride or hike.

Sunday

Up to 2 hours of a favorite activity, such as Pilates, golf, tennis or running. Choose something different from other activities during the week.

40s-50s

Monday

• Warm up for 3 minutes.

• Medium- to high-intensity cardio activity, such as running, cycling, stair-climber or aerobics, 30 minutes.

• Cool down for 2 minutes and stretch for 5.

Tuesday

Warm up for 3 minutes. Then, two sets of each of the following:

• 8 to 12 lat pull-downs.

• 8 to 12 incline dumbbell presses.

• 8 to 12 alternating forward lunges, per leg.

• One set of abdominal crunches until you hit momentary muscular failure.

• One set of back hyperextension to failure.

Wednesday

Rest and recover. Some low- to moderate-aerobic activity (walking, gardening, cycling) is optional.

Thursday

Warm up for 3 minutes. Then, two sets of the following:

• 8 to 12 back rows.

• 8 to 12 incline dumbbell presses.

• 8 to 12 barbell squats.

• Stretch for 5 minutes.

Friday

Seven reps of interval cardio training: alternate 2 minutes of fast-paced activity (such as walking or running, or using a stair climber or elliptical trainer) with 2 minutes of mildly paced activity. Should be about 30 minutes.

• Two minutes of cool-down.

• Abdominal crunches: One set to failure.

• Back hyperextension: One set to failure.

• Five minutes of stretching.

Saturday

Engage in a sport or leisure activity such as organized games (golf, tennis).

Sunday

Rest and recovery. Some low to moderate aerobic activity is optional.

60s-70s

Monday and Friday

• Warm up for 5 to 10 minutes.

• Low- to moderate-intensity cardio workout, such as walking, cycling or swimming, 20 to 30 minutes.

• Two sets, 12 to 15 reps each: leg extensions; leg curls; leg presses; calf extensions. These all increase strength.

• Work on balance for 5 minutes by walking toe/heel and standing on one leg (you can hold on to a chair for stability).

• Stretch for 5 minutes.

Tuesday and Thursday

• Warm up for 5 to 10 minutes.

• Low- to moderate-intensity cardio workout for 30 to 45 minutes.

• Three sets: 10 abdominal crunches done lying down or against a wall.

• Stretch for 5 minutes.

Wednesday

• Warm up for 5 to 10 minutes.

• Low- to moderate-intensity cardio workout for 20 to 30 minutes.

• Two sets, 12 to 15 reps each: wall push-ups or seated chest press; seated rows; lat pull-downs; front arm raises; lateral arm raises; seated bicep curls; wrist curls; finger flexion (opening and closing the fist); elevated tricep extensions; abdominal crunches.

• Five minutes of balance exercises.

• Stretch for 5 minutes.

Saturday and Sunday

Engage in mildly paced recreational activities such as walking around a flea market, going on a short hike or gardening. Pay attention to your body and rest if needed.

—Los Angeles Times