It is not common for young men to ignore their health. Hence, it is often not until their 40s that the results of unhealthy habits become apparent. What men eat, drink, and how often they exercise has a direct impact on their health and well-being. The team of Evan Bass Men’s Clinic mentions that by making a few simple lifestyle choices, men over 40 can improve their fitness levels, and lead a healthier, more fulfilling life.
Evan Bass Men’s Clinic talks about a few lifestyle choices that can help men over 40 to stay fit and healthy
Being active helps a man stay both physically and mentally well. The more one moves, the more can they benefit. For men, regular physical activity can prevent unhealthy weight gain, help maintain strong muscles and bones, as well as lower the risk of developing or help manage type 2 diabetes and heart disease. Regular physical activity can also be helpful in maintaining or improving blood pressure, cholesterol, and blood sugar levels.
If one has not been physically active for a long time or has never exercised before, getting started can be the hardest part. But it is imperative to note that any amount of exercise is better than none. Hence, one should workout at least for some time every day, and then slowly build up to the recommended 30 minutes of moderate-intensity exercise daily. It would be prudent to engage in muscle-strengthening activities at least two days a week, in order to achieve and maintain a healthy body. A leaner body with more muscle is more metabolically active.
The team of Evan Bass Men’s Clinic mentions that physical activity does not always have to be structured. Making small changes to one’s daily routine can also make a huge difference. A man should try to:
- Take the stairs instead of the lift or escalator
- Park further away from the destination and walk
- Walk or ride a bicycle for short trips instead of driving
- Kick a ball around at the local park with kids
- Do push-ups, squats, and lunges at home or engage in household tasks that involve lifting or digging
In addition to incorporating more physical activity into the daily routine, men over 40 must also be proactive about following a healthy, balanced diet. While enjoying pizzas and burgers occasionally is fine, when it comes to daily means, one should ideally opt for a heart-healthy diet rich in nutrients. This would help in managing blood pressure, cholesterol, and weight, and boost the overall good health.
While many men believe that meat is the ultimate ‘man food’, in reality, fibre is the unspoken hero of good nutrition. It is considered to be the cornerstone of a healthy diet. Fibre is found naturally in several plant-based foods like nuts, legumes, whole grains, and fruits and vegetables. Rather than fearing fats, men must consume more heart-healthy fats. This includes nuts, seeds, avocado, and oily fish. Consumption of saturated or trans fats, however, must be limited.
Protein is also important for one’s health, and fortunately, most men do not struggle to meet their protein needs. However, one must also understand that whole it is okay to enjoy a regular T-bone or rump steak as they are rich in zinc, iron, and B vitamins, it is better to keep the serve to about the size of one’s palm. Protein should take up only a quarter of the space on the dinner plate, leaving one half for high-nutrient vegetables and the remaining quarter for wholegrain carbs.
