According to reports from the Center for Disease Control, the top five causes of death for men of all ages include:
- Heart disease
- Unintentional injuries (traffic accidents, overdoses, etc.)
- Chronic lower respiratory diseases
And that’s just the top of the list. We didn’t even bring up obesity.
So, uh… Happy Father’s Day?
Here’s the silver lining. A healthy lifestyle, fueled by sound nutrition choices and regular exercise (at least 30 minutes a day, 3-5 times per week), has been proven to combat most of these killers, lowering the risk of disease and fostering healthier hearts, stronger bones, steadier feet, and active minds.
This Father’s Day, celebrate the men in your life by sharing the following five fitness tips for men:
- Variety is the spice of a healthier life. Mix things up. Not only will it help to keep you motivated, but your body can also become accustomed to the same activity if it’s consistently repeated, which doesn’t do much to burn calories or build muscle. Alternate cardio and strength training. Kick things up a notch with boxing or martial arts. And vary the tempo of your exercises.
- Deep six the deep fry. Bake, grill, or steam foods when preparing them at home. Olive or canola oil are preferred to butter. Try alternative means of seasoning – herbs, etc. – rather than salt.
- Get your muscles moving. Strength training is essential to a balanced training regimen. Squats and lunges are phenomenal for working multiple muscle groups.
- Get your heart rate up. To burn calories more effectively, alternate running and walking. Do your best to remain active when not at the gym. Stand up frequently at the office and move around. Take the stairs instead of the elevator whenever possible and park your car a reasonable distance from the store or office for a great “to and from” mini-workout. (We suggested the same thing for Mom last month).
- Don’t exercise when you’re tired. Work out when you have the most energy. Along the same lines, be sure to get ample rest. Aim for those 8 hours you’re supposed to get to ensure your body can repair itself from your daily workout and the stresses of the day.
We want our fathers, grandfathers, and the other men in our families to lead healthy, vital, and long lives. A routine exercise program can be a step in the right direction.
Fitness Together Ellicott City can help. Call us at 410-750-2228 to get started. Our certified personal trainers will help you develop a fitness plan based on skill level, medical history, and personal preference. Clients are assessed every 6-8 weeks to keep you on track and achieving your fitness goals.