June is Men’s Health Month, a time to foster awareness and have conversations about the health issues all men face and ways to prevent or treat them. A crucial element to staying healthy is staying active and getting regular exercise. Physical activity offers numerous benefits, ranging from improved cardiovascular health to enhanced mental health. Keep reading for five types of exercises that every man should incorporate into their fitness routine to promote overall health and well-being.
Cardiovascular exercises are essential for maintaining a healthy heart and lifestyle. Running, cycling, swimming or circuit training can help improve endurance, lower blood pressure and reduce the risk of heart disease. It is recommended to get at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Cardio isn’t limited to just running or riding a bike, any exercise that gets your heart rate elevated is great for a healthy heart.
Strength training exercises are crucial for men as they help build and maintain lean muscle mass, increase bone density and improve metabolism. Incorporating simple exercises such as squats, deadlifts, bench presses and overhead presses into your routine will work different muscle groups, strengthening multiple muscles at the same time. It is recommended to aim for two to three strength training sessions per week, allowing your muscles adequate rest and recovery between sessions.
Yoga is a fantastic way to increase flexibility, mobility and strength, maintain joint health and help prevent injuries. It can be done alone, or added on after a cardio or strength training workout. The improved flexibility from yoga allows for better performance during exercise and reduces the risk of muscle strains or joint-related issues. Yoga is also beneficial for mental health, reducing stress, anxiety and depression.
Walking is sometimes overlooked as an effective type of cardio exercise, but is a great workout when utilized correctly. Walking can help you lose weight, lower blood pressure, strengthen bones, and boost muscle power and endurance. Walking is also low impact, so it is perfect for people with joint problems or other issues that may prevent them from performing certain exercises. Aim to walk a few days a week, 30-60 minutes each session.
A strong core is crucial for stability, balance and overall strength. Core exercises target the muscles in your abdomen, lower back and pelvis. Exercises like planks, Russian twists and crunches can easily be added into any workout routine and don’t require equipment. A strong core not only supports proper posture but also helps prevent lower back pain and reduces the risk of injuries during physical activities.
During Men’s Health Month, encourage the men in your life to focus on prevention through regular check-ups with their primary care physician, healthy nutrition and incorporating these exercises into their fitness routine. Don’t have a Primary Care Physician? Click the link below for a complete list of Southwoods Health PCP’s.