Somewhere between being breadwinners, role models and lovers, many married men lose track of their commitment to fitness. Here's what smart guys can do to reclaim their health and vitality, and why it matters to those who depend on them.

Reaching middle age for most men means their life has completely evolved from what it once was, especially if they're on the career track and in a committed relationship. Longer work days, raising children and working toward a stronger marriage leave most men with little or no time to exercise.

What's more, after turning 30, the typical male starts to lose an average of 0.30 to 0.45 kilograms of lean body mass (muscle tissue) a year, at the same time, your metabolism also begins to slow down, causing your body to gain 0.46 of fat annually.

Not what you wanted to hear? Then listen to this: Looking and feeling like you did during your bachelor days can be done. It's just going to take a bit more effort and some newfound dedication. Chances are, you already knew that. What you might not have considered, though, is that regular exercise can actually improve every aspect of your life, from the way you raise your kids, to how you perform at work, to how well you maintain a happy marriage. So, hey, if you can't seem to "just do it" for yourself, then...

Do it for your kids

If you have children, or are planning to, staying in tip-top shape is essential — and not just because you'll need more juice to keep up with the youngsters.

If you take better care of yourself, it will improve and increase the quality of the time you spend with your family. There's also a good chance that if you have a healthier lifestyle, your kids will enjoy a healthier future.

If you are fit, you'll also be more apt to participate in many of the games and activities that interest your kids, which helps establish and enhance a long-term paternal bond.

Spending quality time in this way, whether it's a walk in the park or a game of touch football, also lessens the odds that you or your kids will turn to TV, video games or other sedentary forms of entertainment.

Do it for your sweetheart

Your partner may love you for better or worse, but staying in great shape is a sure fire way to keep your marriage robust enough to manage the inevitable challenges of long-term commitment. Greater muscle tone and less body fat will not only make you more attractive, it will also boost your self-confidence — another turn-on.

Exercise also keeps your sex life moving forward by improving the chances that certain body parts won't end up going in reverse.

Regular exercise can raise blood testosterone levels in your body, as well as increase how much oxygen your body is able to use for energy. The combined effect can make a huge difference in boosting your libido

Over time, many couples end up doing fewer things together because they are out of shape, which limits activity. Fit couples are more apt to play tennis, golf, go on bike rides or just take long walks around their neighbourhood; the very sorts of activities that help maintain connectedness and lead to greater intimacy.

The end result is an emotional relationship that always feels like it's growing instead of seeming stagnant and routine. Working out diminishes stress, too, which means fewer spousal spats.

Do it for your job

Being out of shape makes it harder for others to take you seriously because you're perceived as someone who can't take care of himself. If you don't look in control of yourself, then it's much harder for others to trust you to handle their business needs as well.

As the job market grows more competitive and with the current financial crises facing South Africa, it takes a certain amount of energy to keep ones head above water.

Maintaining a regular workout regimen can help you keep up physically, and it also helps you remain intellectually on the ball. Exercise improves mental sharpness and memory by increasing the blood flow to the brain. Being able to think faster can give you an edge when making the decisions that matter most in your job.

Getting back in the game

Convinced yet? Good. Now keep in mind you're not a teenager anymore. Many guys step back into fitness with the same expectations they had of themselves when they were younger. When they can't perform as effectively or see results as fast as they once did, it causes many men to simply give up altogether. The key to staying on track with fitness is doing what you can do — not what you used to do.

For example, there once was a time when getting fit simply meant hitting the weights hard and fast six days a week. Not anymore. Your physique is not as adept at recovering from exercise, so you should gear up gradually and stick with a total-body plan that allows at least 48 hours for your muscles to recover from tough workouts.

You should also focus on three specific areas: resistance training (for strength); cardiovascular work (to boost your metabolism and keep your heart healthy); and stretching (to prevent injury and increase flexibility).

Finding the time to do all three at least twice a week is the smartest plan of attack for getting back into exercise. It doesn't take that much time, or that many tools, to get going either.

If you need guidance on to how start, email me on Ronald@mypersonaltrainer.co.za for the Men's Healthy Living Program.