The 5 Most Important Men’s Health and Fitness Tips
Men’s health and fitness tips
Watch your diet
Below are some of the healthy eating tip to help with your exercise performance and daily life.
- Do not skip breakfast: Eat a healthy breakfast prior to working out. Skipping breakfast can cause lightheadedness and lethargy during workouts. A protein and fiber-rich breakfast provide enough energy for working out.
- Increase fruits and vegetable intake: Men should consume at least two cups of fruit and two and a half cups of vegetables per day. They are rich in vitamins, minerals, and fiber.
- Consume healthy fats: Avoid eating saturated fats, and instead, opt for unsaturated fats because unsaturated fats provide essential fatty acids, can help reduce inflammation, and provide sufficient calories for workouts. Unsaturated fats can also reduce cholesterol levels. These fats can be found in foods like nuts, seeds, avocados, and olives. Also, replace vegetable oil with olive oil for cooking.
- Avoid sugary foods and beverages: Sugary foods and beverages are calorie-dense and nutritionally poor foods that cause sluggishness during workouts and other health issues. Avoid foods and drink packed with brown sugar, corn sweetener, dextrose, fructose, and high-fructose corn syrup.
- Snack before workouts: pre-workout snacks that with the right balance of carbohydrates and proteins help you feel more energized during workouts. Eat snacks such as bananas, berries, grapes, oranges, and nuts.
Studies show that many men only prioritize physical activity when they hit with a health scare. Some of the most common reasons men give for not exercising include work or study commitments, lack of motivation, lack of interest, old age, injuries, and other illnesses. It is important to stay physically active in order to prevent health problems such as obesity, heart disease, and cancer. Dietitians recommend that both men and women exercise for at least 30 minutes every day.
Tips on how to overcome barriers to physical activity
- Limited time due to work, study, and family commitment: Men with busy schedules are advised to break up 30 minutes of exercise into three 10 minute exercised throughout the day. For example, they can take a 10-minute walk during lunch break at work, engage in physical activity with their kids for 10 minutes, and jog in the morning for 10 minutes before work
- Lack of interest and motivation: Men should find fun physical activities to engage in such as bike riding, canoeing, playing sports, etc. Physical activity does not have to be boring. If you lack the motivation to exercise, invite friends to exercise with you or join a physical activity group.
- Health issues: Many men do not engage in exercise due to health issues such as obesity, back pain, fatigue, and other issues. Men with health conditions need to find less rigorous physical activities that make them comfortable. For example, obese men can start with activities such as walking and swimming. If you have health issues, consult your doctor first before engaging in any physical activity.
- Access to facilities: You have limited access to exercise facilities, workout at home with workout videos and equipment and walk around your neighborhood. There are so many physical activities that you can engage in without going to the gym.
- Bad weather: If the weather is not conducive for working out, workout indoor. Also, choose activities based on the season, for example, swimming during the summer months and skiing in the winter.
Five benefits of staying physically active
- Mental health: Studies show that exercising can decrease depression, anxiety, and stress, and improve your mood. Exercising changes the part of the brain that regulates stress, and anxiety. It produces endorphins and enkephalins, the body feels good hormones that help in anxiety and stress management.
- Weight loss: Physical inactivity is a major contributor to weight gain, obesity, and other health issues. Daily exercise increases metabolic rate, which helps in burning calories and contributes to weight loss
- Healthy bones and muscles: Regular exercises help in building muscles and maintaining strong bones. Exercises such as weight lifting help with muscle building especially when it’s paired with protein intake. Other benefits include muscle loss prevention and strength maintenance as you age
- Increased energy: Exercising is a great energy booster. Studies show that those who exercise regular exercises are more energetic than those who are not physically active. Results for a study showed that daily exercise reduced fatigue for 30 study participants. This study proved that exercising can increase energy levels for people with chronic fatigue syndrome. It has been proven to be more effective than other treatment options.
- Reduce chronic disease risk: Physical inactivity is the primary cause of many chronic conditions. Sedentary lifestyles can increase your risk of developing chronic illnesses such as cardiovascular diseases, diabetes, obesity, cancer, high blood pressure, osteoporosis, lipid disorder, depression, and anxiety. Most of these conditions are preventable with regular exercise. Exercise has been proven to be effective in improving cardiovascular fitness and body composition, insulin sensitivity, blood pressure, and blood fat levels.
As state above, staying fit is important for both men and women’s health and well-being. There are many men’s fitness exercise tips that can help maximize results.
Fitness tips for men.
- Stay hydrated: Not drinking enough water can cause dehydration. Men are advised to drink 3.7 liters of water every day.
- Commit: Workout when you are motivated and most energetic
- Warm up: Warm up prior to prior to working out. Start with stretches, compound exercises, and bench testing.
- Diversify workouts: Mix up exercises and include upper body, lower body, and cardio exercises when designing your exercise routine.
Avoid tobacco and drink in moderation
Smoking tobacco products contribute to one in five deaths in the United States each year. It kills people more than HIV, gun violence, and automobile accidents. Cigarette smokers are more likely than non-smokers to die young. It shortens man’s lives by twelve years.
Below are the negative health effects of smoking
- Cancer: Smoking tobacco accounts for 80 percent of lung cancer deaths and 30 percent of all cancer deaths in the United States. Smoking also increases your risk of developing other cancers such as mouth, larynx, pharynx, esophagus, kidney, liver, bladder, pancreas, stomach, and colon cancer.
- Lung diseases: Smoking also damages the lungs and causes chronic obstructive pulmonary disease (COPD), chronic bronchitis, and emphysema. The risk of COPD increased with increased exposure to tobacco. There is no cure for the disease, and it’s the third leading cause of death in the United States. There are two types of COPD; bronchitis and emphysema. Chronic bronchitis is a lung disease that causes the production of excessive mucus, which forces a person to cough. The person develops a chronic cough from an inflamed airway. Emphysema works in breaking down tiny sacs in the lungs and slowly destroys the ability to breathe properly.
- Heart and vessel damage: Smokers are at increased risk of heart disease and stroke due to damaged heart and blood vessels. Smokers are more likely to develop high blood pressure, blood clots, and inability to exercise and engage in other physical activities.
The negative health effects of Alcohol consumption
Drinking alcohol in moderation does not really affect your health negatively; excessive alcohol consumption can have many health implications. It can take a serious toll on your health and well-being.
- Heart: Consuming too much alcohol can cause heart damage and lead to cardiomyopathy (stretching of heart muscles), arrhythmias (irregular heartbeat), stroke, and high blood pressure.
- Liver: Drinking too much alcohol can also lead to liver damage, and cause problems like steatosis (fatty liver), alcoholic hepatitis, fibrosis, and cirrhosis of the liver
- Pancreas: Excessive alcohol consumption can cause the pancreas to produce toxic substances and lead to pancreatitis. Pancreatitis is an inflammation and swelling of the blood vessels.
- Cancer: Studies have shown a strong link between excessive alcohol consumption and several types of cancer. Heavy drinkers are at a higher risk of developing alcohol-related cancers than non-drinkers. In 2009, about 3.5 percent of all cancer deaths were alcohol-related deaths. Alcohol causes cancers such as head and neck, esophageal, liver, and colorectal cancer.
- The immune system: Excessive alcohol consumption can weaken the immune system, and make the body prone to diseases. Heavy drinkers are more like to contract diseases such as pneumonia and tuberculosis than non-drinkers.
Get routine medical check-ups
Men are less likely than women to go for annual medical check-ups. But routine medical check-ups are also important for them as it is for women. Going for regular check-ups can reduce your likelihood of developing certain health problems.
Men should visit the doctor yearly to check:
- Blood pressure: It is important to check for high blood pressure during every doctor visit to prevent developing hypertension. Men with heart or kidney problem should get their blood pressure checked more often than those without the condition. High blood pressure can lead to stroke, heart attack, heart failure, kidney disease, and even death.
- Cholesterol level test: Doctors should also test cholesterol level during regular check-ups. High cholesterol levels can lead to lipid disorder, which occurs when the blood contains too many fatty substances.
- Prostate check: Men should also get their prostate checked after the age of 50. Men over the age of 50 are at higher risk of having an enlarged prostate and developing prostate cancer.
- Colon and rectal exam: It is also important for men to go for colon and rectum exams, especially after a certain age. Regular colon and rectal exams can help prevent colorectal cancers. Doctors can remove precancerous polyps from the colon and rectum before they turn into cancer.
Get Adequate Sleep
People who do not get an adequate amount of sleep at a greater risk of developing certain diseases. Doctors recommend seven to eight hours of sleep every night for proper functioning.
Some of the benefits of getting quality sleep include:
- Healthy heart: lack of sleep can cause increased high blood pressure and cholesterol, which increases the risk of developing heart disease and stroke. Your heart needs seven to eight hours of sleep to stay healthy and function properly.
- Cancer prevention: Studies show that men who stay up late are more likely than men who sleep earlier to develop colon cancer. Light exposure can reduce melatonin levels, a sleep cycle regulator, and increase the chances of developing cancer.
- Stress management and reduction: Adequate amount of sleep can reduce the production of stress hormones.
- Reduced inflammation: Increased stress hormones can cause Inflammation, and lack of sleep increases these hormones. Inflammation can lead to other problems such as heart conditions, cancer, and diabetes.
- Improved memory: Sleeping play a major role in memory consolidation. While you are sleeping, your brain processes the day’s event and provides sensory input, feelings, and memories. Getting a proper amount of sleep improves brain functioning and helps you process things betters.
- Weight loss and management: Studies show that people who get in the daily-recommended amount of sleep are less likely to be overweight or obese. Inadequate amount of sleep negatively affects hormones and affect appetite. Appetite-regulating hormones such as ghrelin and leptin can be disrupted by lack of sleep.