What exercise can men do to improve their overall health

Fitness for men should be a way of life and not a chore, look forward to workouts as they will only do you good. An active and a lean body with a calm mind is what fitness is all about.

Editorial Team
Written by: Editorial TeamUpdated at: Sep 28, 2017 14:03 IST
What exercise can men do to improve their overall health

Many men have the wrong notion that XL-sized muscles reflect their fitness. Wrong! Fitness is all about the holistic development of the body. An active and a lean body with a calm mind is what fitness is all about. So apart from a physical regimen, what is essential is a good diet and stress relieving activities for a wholesome you. Fitness should be a way of life and not a chore, look forward to workouts as they will only do you good.

Fitness in men

Protection against heart disease, obesity, memory loss, diabetes, hypertension, stroke, colon cancer, and depression should be enough to get men exercising. 

Men who are physically active and fit are less likely to die from a stroke when compare to men who are not physically active.

In many cases where men practice smoking, drinking and have high blood pressure and diabetes and are above 45 years and has a family history of cardiovascular disease Exercising can decreases the risk by more than 60%. However it is unclear as to how exactly fitness protects against stroke but it is well established that exercise has numerous health benefits including decreasing body fat, blood pressure and cholesterol levels which lowers the stroke risk. 

To reduce the risks of stroke further combine exercise with healthy eating habits. Quit smoking and eat plenty of fruits, vegetables, whole grains, and low-fat dairy products and limit your intake of salt, saturated fat and whole-fat dairy products.

As men get older the cholesterol numbers begin to increase. The bad cholesterol that is the low-density lipoprotein (LDL) increases gradually and the good cholesterol that is the high-density lipoprotein (HDL) begins to fall. The combination of high LDL and low HDL leads to heart disease as the excess cholesterol accumulates on the inner lining of blood vessels leading to heart attacks. The ideal way to keep LDL cholesterol levels down is to consume a diet low in saturated fat and exercise regularly as studies have shown that the HDL levels increase by an average of over four % which is enough to reduce heart disease risk rationally. 

Active men can reduce the triglyceride levels, a form of fat that is found in the blood. Rising triglyceride is linked with increased risk of heart disease.

A raised blood pressure increases the risk of heart disease and stroke. And blood pressure levels typically climb upward as men age. But physically active can lower their risk of developing high blood pressure or hypertension.

Excess body fat leads to Type 2 diabetes and is one of the biggest health problems. Being active can help keep the excess weight off and reduce the risk of diabetes.

Colon cancer is one of the leading causes of cancer deaths in men and can be prevented by consuming a healthy diet consisting of high fiber and whole grains and regular exercises and reduce colon cancer risk by as much as 30 to 40 per cent.

An extra motivation to further continue or start an exercise program is one of the less known benefits for prostates and sexuality. Regular exercise reduces the risk of moderate or severe symptoms of Benign Prostatic Hyperplasia (BPH). Men are 28 per cent less likely to have substantial lower urinary tract symptoms.  Erectile dysfunction can impair quality of life and regular exercise can reduce up to 41 per cent of erectile dysfunction. All it takes is just 30 minutes of walking a day to help restore sexual performance in obese, middle-aged men with erectile dysfunction.

Apart from the above benefits it also reduces the age related bone thinning which can lead to a greater risk of fractures. Exercise regimes which include strength training component increase the bone density. In 2009, researchers from the Bone & Joint Injury Prevention & Rehabilitation Center at the University of Michigan reviewed research as far back as 1961 to determine the impact exercise has on bone density and bone health.

They found three characteristics of exercise have the largest impact on increased bone density. They are:

  • Strain magnitude of the exercise
  • Strain rate of the exercise
  • Strain frequency of the exercise

Staying active throughout your life is the single most powerful way to remain healthy and live long enough to enjoy your family and all the things you’ve worked for.
God save you if you' re still not convinced you should hoist yourself up off the couch.

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