Or maybe if you hadn't been exercising you'd have had the back pain, worse years ago.

My doc said the best defense is plenty of quality sleep

As you age (45+), you want to upgrade your protein intake, as well as ensure you are doing strength training (lift heavy things sometimes). This is important because once you hit that age, you're going to start losing muscle pretty rapidly if you aren't being proactive about keeping it. Muscle loss will lead to many other problems.

You don't need to train like a beast...just do some lifting.

A while back I started doing pushups. I do 10-15 at a time. I wanted to focus on my shoulders, so I'm doing them with my feet elevated or with my body hinged at the hips and my feet closer to my hands (think inverted V). I try to do them 6-7 days a week. I do them at least once per day, sometimes 2-3 times. Since I started I have been able to increase the amount that I do. I started able to do 10 with my feet elevated and 8 in the inverted V position. Now I'm up to 15 and 10-12. So just a handful once per day is enough to build strength. Last summer, I must have been playing with the grandsons, and something in my right shoulder was not happy about it. For many months, moving just right (wrong?) would result in a little soreness. I started exercising and the soreness really started to decline. We stopped exercising so I started the pushups to I wouldn't get sore again. Strengthening the shoulders has completely eliminated that soreness.

I'm also doing some core work (not as religiously). I want to get a bar setup so I can work on pull ups too.

I tread water in my pool for five minutes per day. It works all my core muscles, its non impact and the cool water is good for my huevones.

Some form of strength work, I do bodyweight deadlifts, medium rows, some arm and chest work. A good routine of pushups/pullups are good as well, can't do them due to a prior spinal injury.

Add some cardio. I'm a dedicated cyclist but my routine is overkill. Light jogging, trail running etc are all fine, as is just long walking. Rucking is a craze of the moment but pretty effective.

I've tried convincing my wife that less sleep and more quality sex is the best defense against aging... but she ain't buyin. :D

I started doing chin-ups at the end of my workout. It wasn’t easy, I barely did 2 sets of 5.