Men's Health Check Timeline
Wellness for men goes well beyond physical fitness and muscle strength. Taking an all-around view of health and wellness incorporates physical health as well as mental and emotional components. Four health tips specific for men outlined below help you stay proactive and balanced.
Embrace Mindfulness Practices
Building muscle physically might come easily, but don’t forget about working mental muscles, too. Work, family, and life’s daily responsibilities can heavily weigh on men. Breathwork, meditation, and stress management techniques are powerful tools for improving both physical and mental health. These practices can reduce stress, improve focus, create better sleep habits, and enhance relationships – commonly overlooked areas of concern for men. Start with shorter practices and then increase the duration or try different techniques.
Routine Stretching
Strength might come more easily for men, alongside it comes the importance of flexibility and mobility. Poor flexibility can lead to muscle imbalances, a higher risk of injury, decreased mobility, and added stiffness. These can be prevented or lessened by dedicating a few minutes to stretching before and after a workout and during intervals of the day to ensure long-term benefits for joint health and injury prevention.
Unplug from Devices
Want to be more focused, productive, and have mental clarity? Put the phone aside, turn the TV off, and practice being more present. Rather than being consumed by what is on a screen – be it mindless scrolling, the news, or games - men can create boundaries around screen time. Implement screen-free times or set limits such as during meals or family time, important life events, before bed, and even just running errands or walking.
A Healthy Gut
Gut health is the foundation for overall wellness. It affects weight and unhealthy fat, mood, immunity, cholesterol levels, blood pressure, digestion, chronic illnesses and diseases, and the body’s systems working in tandem. For men, maintaining a healthy gut can also support hormone regulation and energy levels. Paying close attention to diet, incorporate foods rich in probiotics and fiber-rich foods. What you eat is how you are fueled – don’t make a habit of eating foods that will just make you feel sluggish rather than energized.
Men of all ages should have an awareness of specific health concerns or recommendations that come with age. Age specific screenings can help men live their healthiest at every life stage.
In Your 20s: Visit your doctor for annual physical exams. At this age, doctors can also begin to screen for high cholesterol and testicular cancer while also reviewing any markers from family medical history. Sexually active men should also discuss sexually transmitted disease testing with your healthcare provider.
In Your 30s (everything from your 20s plus): Keep an eye on your metabolism and weight and any causes of high blood pressure such as added stress from family life, career, or personal aspirations. In addition, regular dermatological check-ups of the entire body can be beneficial for your body’s outer most layer.
In Your 40s (everything from your 30s plus): Doctors may start to more closely monitor the state of your heart and skeletal makeup of your bones. Additional screenings at this age might include diabetes, prostate cancer, and gut health/weight.
In Your 50s and Beyond (everything in your 40s plus): Depending on family history, doctors may begin screenings to diagnose gastrointestinal diseases and protect against colon cancer. Your healthcare providers should be aware of any new symptoms or concerns that present themselves in any part of your body. Prioritize eating well and maintaining an exercise regimen.
By focusing on important health practices and following a checklist based on age, men can be more proactive in maintaining a balanced health and wellness routine.
