The week leading up to Father’s Day, June 14–21, is Men’s Health Week, a time meant to raise awareness about common health issues among men and how to best prevent chronic disease through health-conscious lifestyle practices, regular wellness exams, and preventative screenings.
Bringing attention to men’s health is especially important because, despite advancements in healthcare, only about half of men get annual physicals, and less than half go to the doctor when they have a significant medical concern. This may be why men have a life expectancy that is about six years shorter and higher mortality rates from major diseases, including heart disease and certain cancers. While regular healthcare is important for detecting health issues before they become serious, establishing foundational healthy habits, including regular exercise and a healthy diet, is also essential for preventing chronic disease. Here’s how to start:
1. Engage in regular exercise.
Research consistently shows that men who are physically active are healthier, both physically and mentally, have better quality sleep, and are less likely to develop chronic diseases compared to their inactive counterparts. To see the most benefits, men should aim for at least 150 to 300 minutes of moderate-intensity activity per week, with additional health benefits seen when engaging in more than 300 minutes per week. Men should also engage in muscle-strengthening activities that involve all major muscle groups at least twice a week.
Despite the known benefits of physical activity, in 2020, only 28.3% of men met the Physical Activity Guidelines for Americans for both aerobic and muscle-strengthening activities, and that percentage only declined with age. If you’re not currently meeting these recommendations, don’t go from zero to one hundred. Start small and simple, such as by setting a goal like “walk outside once a week for 30 minutes,” and increase the frequency, duration, intensity, or type of exercise as you feel comfortable.
2. Follow a heart-healthy eating pattern
As heart disease remains one of the leading causes of death among men across the lifespan, most men would benefit from following a heart-healthy diet. A heart-healthy diet incorporates plenty of high-fiber foods, like fruits, vegetables, whole grains, and beans, along with healthy fats such as salmon and other fatty fish, nuts and seeds, and plant-based oils like olive or avocado oil, while limiting foods rich in saturated and trans fats, such as full-fat dairy products, red and processed meats, and other highly processed and/or fried foods.
This eating pattern is also thought to be anti-inflammatory, which may aid in the prevention of certain cancers and neurological and cognitive conditions, such as Parkinson’s disease or Alzheimer’s disease. Not sure where to start when incorporating more heart-healthy foods? Try swapping one or two fatty red or processed meat-based dishes (fatty cuts of beef, lamb, or pork) per week for a dish featuring fatty fish, plant-based proteins (beans or legumes), or poultry.
3. Manage mental health
They say, “If you look good, you feel good,” but it works both ways. If you neglect your mental health, your physical health is likely to suffer too, which poses a risk for men, as they are much less likely than women to seek out mental health support. Chronic stress and anxiety significantly raise the risk of developing chronic conditions by causing high blood pressure, persistent inflammation, and possible hormonal imbalances. Unmanaged stress can lead to feelings of despair and thoughts of suicide, the second leading cause of death in men under 45 in the United States.
While significant mental health concerns should always be discussed with a mental health specialist or physician, small, simple day-to-day habits can help manage minor mental health concerns by reducing stress, anxiety, and depression. Some habits to incorporate for improved mood include staying in touch with friends and family, regular exercise, maintaining a consistent sleep schedule, and spending time outside.
Men’s Health Week isn’t just about awareness — it’s about encouraging men to take action and be proactive about their health rather than reactive. Incorporating preventative strategies into your daily routine can seem overwhelming, but small steps can lead to big results over time. The choices you make today will help you live a longer, healthier, and more fulfilling life for years to come.
Tracking your progress can also be a powerful part of staying proactive about your health. At NIFS, all members receive one annual 3D Fitness Scan or BodPod assessment with their membership, helping provide valuable insight into body composition, muscle mass, and overall wellness progress as they work toward their health and fitness goals.
