Here’s a startling statistic from the Centers of Disease Control and Prevention (CDC): Men have a shorter life expectancy than women – by as much as 5 years. The good news is that men (whether you are one or love one) can take concrete steps to improve their health.
In honor of Men’s Health Awareness Month this June, we’re sharing our favorite advice and resources for men who are ready to take control of their good health. Let’s get started!
See the doctor regularly
When it comes to seeing the doctor, making an appointment may not be at the top of the priority list. In addition to work and family commitments, when you’re nervous or embarrassed to visit the doctor you may put it off even longer. But, it’s just as important for men to see the doctor as women – if not more. In addition to a shorter life expectancy, men are also at higher risk of certain (and serious) diseases, including:
- Heart disease
- Cancer
- Diabetes
- Erectile dysfunction
- Sexually transmitted infections
- Depression
When it comes to healthy eating, even good intentions can get sidelined. Make your healthy eating goals actionable by starting small. Instead of telling yourself that you’re going to always eat healthily, focus on making one change at a time. Maybe it’s swapping those chips you always have with lunch with some crunchy veggies and dip. Or, you can go “meatless” one night a week and try seafood or a vegetarian meal, like vegetable lasagna or grilled eggplant.
And remember, it’s okay if you don’t always achieve your goals. Stay focused on your wins and don’t let one setback derail you from doing better next time.
Regular exercise is an important part of a healthy lifestyle. Best of all, you can build a workout regimen that meets your needs and fits your interests. The CDC recommends:
- 150 minutes of moderate-intensity aerobic exercise each week AND muscle-strengthening activities at least twice a week
- 75 minutes of vigorous-intensity aerobic exercise each week AND muscle-strengthening activities at least twice a week
- An equivalent mix of moderate and vigorous-intensity aerobic exercise on 2 or more days AND muscle-strengthening activities at least twice a week
If you’ve recently had an illness, such as COVID-19, be sure to talk to your doctor about how to ease yourself back into an exercise routine.
Moderate-intensity aerobic activities
Moderate-intensity aerobic exercise gets your heart pumping enough for you to break a sweat and makes you breathe harder. One simple test is the “talk test.” You should be able to talk to your exercise buddy, but not sing your favorite song. Here are a few examples of moderate-intensity workouts:
- Brisk walking
- Doubles tennis
- Cutting the grass
- Aquatic exercises
- Bike riding
Vigorous exercise is just what it sounds like – Your heart is pumping harder and you’re breathing hard and fast. You should still be able to say a few words during vigorous exercise, but it’s much harder to carry on a whole conversation.
You should talk to your doctor before starting vigorous-intensity exercise. They can help you get your fitness up to a level that makes it safe (and more enjoyable!) to try tougher workouts like the following:
- Running
- Swimming laps
- Basketball
- Singles tennis
- Bike riding (on a hilly or challenging course)
Building muscle helps keep your whole body healthy and strong. It also promotes heart and lung health and even builds bone strength. Here are some strength-building exercises you can try:
- Lift weights
- Push-ups
- Sit-ups
- Heavy gardening
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