Why Charles Lwanga believes men over 40 should do yoga

Fitness has always been a core part of Lwanga’s life, though it has taken on different forms over the years.

In his youth, Lwanga was fit and lean as he trained in martial arts, earned a black belt, and at some point immersed himself in Kung Fu.

Back then, he cared more about aesthetics. The lean, chiselled look, quick reflexes, and the thrill of being able to defend himself.

“I loved to pick fights, because why not?” he chuckles. “I had mastered the art of defending myself.”

But life has a way of reshaping priorities.

“As you get older, you let go of a lot of things that you thought mattered before. You stop worrying about what people think about you. You begin to realise everything begins and ends with you. Nobody really cares what’s going on with you.”

Now, as a certified martial arts and yoga instructor, Lwanga channels his energy into teaching others that true wellness goes beyond surface-level fitness.

“You know fitness isn’t all about having muscles, a ripped physique, and toned abs. I’ve been there myself when I was much younger. You could be all that but still struggle with mobility and flexibility, which are very essential, especially as you age. That’s the reason I encourage men, especially above 40, to try out yoga,” he says.

Yoga is not for women only

For Lwanga, the conversation around men’s health needs to change, especially as they get older.

“Whereas muscles are essential, you can’t spend forever building them. At some point, as you get older, you will lose some muscles, whether you like it or not. That’s natural, it's important men understand that, especially those above 40. Some men will put on weight, even when they are careful with their diet. Instead of fighting biology, I have learnt to focus on balance—mobility, mental clarity, and spiritual wellness. Yoga has offered me all three.”

It’s for this reason that he has made it his mission to encourage more men past 40 to take up yoga, a practice still battling stereotypes in Kenya.

For years, many Kenyan men have dismissed yoga as feminine, something Lwanga says is largely a product of advertising and cultural perceptions.

“During my younger days growing up in Thika and Nairobi, yoga was considered to be for the elite in society,” he recalls.

“Over the years, that has changed, but the new misconception is that yoga is for women. When you see a poster advertising yoga, it will usually have pictures of women.

“And if there’s a man in it, he won’t be the type with a buffed chest or bulging triceps. This is contrary to a gym poster, which always shows ripped, muscular men.”

But for Lwanga, yoga is more than a stereotype or distraction; it is a science of longevity, a toolkit for men in their forties and beyond.

“Yoga counters age-related stiffness by safely increasing the range of motion in joints and muscles. And as you know, the more you age, the stiffer you get,” he explains.

Beyond flexibility, yoga strengthens the foundation of movement. It enhances joint health by building muscle support around the knees, hips, shoulders, and spine, reducing pain and preventing injuries. It also builds functional strength, using one’s body weight to combat age-related muscle loss (sarcopenia) while improving core stability.

Another overlooked benefit, he adds, is balance.

“Regular yoga poses boost balance and coordination, which become very important as you get older. It reduces the risk of falls by training the nervous system and strengthening stabiliser muscles.”

True fitness

But the advantages don’t end with physical health. Active styles of yoga double up as cardiovascular training and, interestingly, promote prostate health.

“There are specific poses and pelvic floor exercises that stimulate circulation in the pelvic region, which helps improve a man’s libido,” Lwanga says, smiling knowingly.

Yoga also incorporates breathing techniques that improve blood circulation while calming the mind.

“Physical yoga combines movement, breathwork, and meditation. It lowers cortisol levels, calms the nervous system, and reduces stress and anxiety.”

For Lwanga, yoga is not about abandoning the gym or ignoring muscle building. It’s about redefining what complete fitness looks like for men as they age. “Muscles are good, yes. But ask yourself, can you bend? Can you move freely without pain? Can you calm your mind? That is real fitness.”

For gym enthusiasts hooked on weightlifting, Lwanga is quick to point out that yoga can be a powerful complement.

“One thing about yoga is that the techniques it employs aid in quicker recovery. They help relax the muscles, improve circulation, and, as you know, recovery slows down as you age.”

He adds, “Those into cross-training, especially for weightlifters, incorporating yoga helps improve flexibility and correct muscular imbalances. In other words, it not only enhances performance but also reduces the risk of injury.”

Martial Arts

Even though yoga has now taken a central stage in his life, Lwanga still does martial arts, tapping from his over 20 years of experience.

“Martial arts prepare you for mental discipline. I started martial arts when I was about eight years old. Back then, Bruce Lee movies were everything. My parents were strict, so sometimes I had to sneak out to watch them. Those films and my uncles, who were martial artists, influenced me.”

But he also gives credit to his father for his tough love.

“There was this popular song back then by Maroon Commandos that played on the radio every day at dawn. ‘Uvivu ni adui mkubwa kwa ujenzi wa taifa, Ewe ndugu yangu weeh, amka kumekucha, kamata jembe na panga twende shamba (Laziness is the enemy of nation-building. Brother, wake up! The day has broken. Take your hoe and your machete, and let's go to the farm)’. My siblings and I used to hate that song because once it played, my father would wake us up at 5.30am for roadwork. He forced us to live an active life,” Lwanga says with a laugh.

For years, he trained wherever he could, church halls, school yards, even in secret when his parents restricted him. His persistence eventually paid off.

In 2001, he earned his first belt in Nairobi from Sasa Moto Academy, skipping the beginner’s stage.

“Most people start with the white belt, but because of my performance, I got a yellow-green stripe straight away,” he says.

The journey to black belt was gruelling.

“When I was grading for black belt, I had a swollen leg and a bleeding chin. When grading for belts, you spar with several opponents (real fight). For my black belt, I sparred with 26 opponents,” he recalls. “It's like UFC. It tests your fighting spirit, your endurance, and most importantly, your mind. Can you still stand up even when you are injured? Can you face what you fear instead of running from it?”

If martial arts sharpened his body and courage, yoga opened him to balance and inner strength. His curiosity in yoga was first piqued as a child watching Indian yogis do unbelievable poses like lying on beds of tiny nails. Later, martial arts manuals recommended yoga for flexibility, deepening his interest.

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