Realistic tips for maintaining health that are easy to fit into your daily routine.
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InnerStrength
Nutritionist Consultations and Advice
Tomaž Mlakar is a certified nutritionist with a higher education in clinical nutrition and more than 10 years of experience working with men aged 50+. He specializes in issues of nutritional adaptation to age-related changes, maintaining muscle tone, joint mobility and stability of the general condition without radical interventions. In his work, he combines a scientific approach, modern nutritional recommendations and natural support options that are easily integrated into the daily rhythm of life. All blog materials are developed taking into account the practical experience of the specialist, and each piece of advice is based on a deep understanding of the changes that occur in the body in adulthood.
Pelvic floor exercises and Kegel exercises
Why is it needed?
Improves the tone of the pelvic floor muscles
Promotes stability during physical exertion
Maintains comfort in everyday life
Examples of exercises:
Basic Kegel exercise: Tense the muscles as if you are holding in your urine, hold for 5 seconds, relax. Repeat 10–15 times.
Lying pelvic raise: Lying on your back, bend your legs, raise your pelvis, hold for 3–5 seconds. 12–15 repetitions.
Supported angle bridge: As before, but with a complication: place your feet on a raised surface (pillow, dumbbell), activate the stabilizing muscles more strongly.
What joints need every day: nutritionist’s advice
Over time, joints gradually lose their natural flexibility, and cartilage tissue becomes less elastic. This is a natural process that is not necessarily accompanied by discomfort if you pay attention to support from the inside in time. As a nutritionist, I always recommend starting with the basics: hydration, a balanced diet, and moderate activity. Sufficient water intake helps maintain lubrication in the joints, and a proper diet can reduce inflammatory processes. It is worth limiting excess sugar and salt, and instead add foods with a natural content of fatty acids to the daily menu - for example, flax seeds, nuts, avocados. Among the natural support options, ginger, turmeric, and seasonal vegetables rich in antioxidants have proven themselves well. Such approaches create a healthy environment for movement - without excessive intervention or stress for the body.
Staying Active After 50: Mobility, Joints, Support
Mobility changes with age—joints can lose flexibility, and the body responds more quickly to overload. However, staying active after 50 is a realistic goal. Regular light exercise, mindful exercise, and natural support options can help you feel better every day.
Why it’s important:
Activity supports healthy joints and muscles
Reduces the risk of stiffness and loss of mobility
Improves coordination, balance, and overall well-being
Reduces stress on the cardiovascular system
Exercises for men 50+ to support joints:
Circular pelvic movements (standing or sitting): Improve the mobility of the pelvic floor and lower back.
Back-and-forth pelvic tilts (lying down): Helps strengthen the muscles of the lower back and abdomen.
Gentle shoulder rolls and neck stretches: Helps relieve tension in the upper body.
Walking in place with knee raises: Promotes blood circulation in the legs and hips.
Gentle hip and calf stretches: Improves flexibility and prevents cramps after an active day.
These exercises for men 50+ require no special equipment and only take 10-15 minutes a day. When combined with natural support options (such as a diet rich in healthy fats, omega-3s, exercise and a balance of rest), they help you stay active, no matter your age.
Online consultation with a nutritionist: an individual approach without unnecessary hassle
Men often postpone contacting a specialist, relying on habits or general advice from the network. But it is a consultation with a nutritionist that can help form an effective strategy without unnecessary expenses and experiments. The online format is convenient and confidential: everything is clear, on request, without imposition. What you can get:
Popular solutions for support
Everyone has their own rhythm and needs, but there are approaches that often remain effective in adulthood. They are simple, affordable and do not require radical changes:
Basics to consider every day
I recommend paying attention to the basics, which become even more important as you age:
maintain regular but moderate physical activity - daily walks, exercises for joints, Kegel exercises, pelvic floor exercises;
choose a balanced diet with enough fiber, healthy fats and natural sources of protein;
follow a water regimen - this affects not only metabolism, but also general well-being;
use natural support options that match your age and lifestyle;
do not ignore your body's signals: fatigue, decreased flexibility or muscle tone are clues, not sentences.
A systematic approach, even in simple things, often works better than quick solutions. I recommend starting small but stable - and the body will respond with gratitude.
Frequently Asked Questions
Regularity is more important than intensity. A few minutes a day is enough, but it is important to follow the correct technique.
I recommend starting with moderate exercise: walking, simple exercises for joints and muscles, light stretching. It is important not to rush and listen to the body’s signals.
Even in the absence of complaints, a consultation can be useful — to adapt nutrition to age, better understand the body’s needs, and prevent unwanted changes.
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This site is for informational purposes only and does not sell any products. All information is provided for informational purposes only and does not constitute medical advice. It is recommended that you consult a certified professional before using any new methods or products.