Guard Against Cancer: Exercise as Much as You Can
Exercise may help prevent certain types of cancer, research shows. If you already exercise 30 minutes most days of the week, work your way up to a full hour. Logging 300 minutes of activity per week may provide additional benefits. If that’s too much, just do as much as you can.
Prevent Injuries: Train Your Balance
Unintentional injuries, such as falls, are the third most common cause of death among men. Exercise programs that include balance training could prevent up to 42 percent of falls, studies show. Consider taking a class in Tai Chi, a martial art that helps improve balance and coordination. Or try this balance move:
- Stand behind a sturdy chair.
- Holding the back of the chair, raise up onto your toes.
- Pause for one second.
- Lower your heels to the floor.
- Repeat 10 to 15 times about twice a week.
Training your balance and maintaining muscle strength is especially important as you age. Natural aging causes nerves to die off and muscles to weaken. But regular exercise enlarges muscle fibers and can stave off the decline by increasing the strength of the muscle you still have.
Go Beyond Training with Weights
Some men admit to being uncomfortable with being the only man or one of a few men in a group fitness class. But more and more men are reaping the benefits of group yoga, Pilates and aerobic classes. Some gyms and recreation centers even offer male-only boot camps and strength training classes.
Something like yoga or Pilates may seem a little alien to many men, but these types of strength and balance training have considerable health benefits.
Consider joining the millions of Americans practicing yoga. By combining breathing techniques with various poses, yoga has been shown to renew the mind and the body. It also builds flexibility while improving strength and balance.
And research has shown that yoga practice can help reduce stress and anxiety. It may help relieve some symptoms associated with heart disease and cancer. It’s also an effective complementary therapy for asthma, carpal tunnel syndrome, neck and back pain, and arthritis.
Not a Joiner? Not a Problem
If a class setting is not for you, there are plenty of solo activities to choose from. In addition to cardio activities like running, walking and biking, don’t forget the power of good old-fashioned body weight exercises and calisthenics.
Jumping jacks, jumping rope, crunches, squats, lunges and pushups are great building blocks for fitness — no gym or classes required. Look for videos online for more ideas and to make sure you’re doing the exercises correctly.
Putting It All Together
When putting together your plan, keep in mind a complete exercise program should include cardio, strength training and flexibility exercises.
Even if you can’t fit in a set fitness routine every day, keep your body moving most days for better health and to lower your risk of serious illness and injury.
If you’re just starting to be active or increasing your activity level, talk to your doctor first to make sure your plan is safe for you. Plan to slowly add more activity by increasing the days per week and minutes per session.