Want to make every year count — and even beat the odds? Here are seven steps that can help you live a full and active life for many years to come.
- Get moving. Just over half of adult men meet the recommended levels of aerobic exercise. So, half of men do not meet those levels. But being active may help you manage weight, ward off some chronic diseases, keep bones stronger and improve mood.
- Eat a healthy diet. Make sure it’s rich in fruits, vegetables, whole grains and low-fat dairy. Limit added salt and added sugars. Vary your protein sources between lean meats, dried beans and peas, and seafood.
- Maintain a healthy weight. Balancing calories is key. Eat and drink fewer calories than you burn in a day to lose weight. Try eating nutrient-dense foods that will fill you up, exercising on all or most days of the week, and controlling your portions.
- Get preventive care, including screenings, wellness exams, vaccines and counseling.
- Screenings can help find warning signs or catch a disease early so it can be more easily treated. Recommendations may be based on your age, health and family history. Your doctor may screen for cholesterol, blood pressure, cardiovascular disease, diabetes, colorectal cancer, obesity, sexually transmitted diseases or depression. Ask your doctor what screenings may be right for you.
- An annual wellness exam can help you find out how healthy you are and identify issues before they become more serious.
- Vaccines can help protect you from getting a disease. The flu vaccine is recommended for almost everyone six months and older. There are also vaccines to help protect against COVID-19, pneumonia and hepatitis B. Make sure you’re up-to-date on all your vaccines.
- Counseling may be helpful if you’re feeling overly stressed, anxious or sad.
- Screenings can help find warning signs or catch a disease early so it can be more easily treated. Recommendations may be based on your age, health and family history. Your doctor may screen for cholesterol, blood pressure, cardiovascular disease, diabetes, colorectal cancer, obesity, sexually transmitted diseases or depression. Ask your doctor what screenings may be right for you.
- If you use tobacco, take steps to quit. About one in six adult men still smoke cigarettes, despite the health risks. Tobacco smoke affects almost every part of your body. You’re more likely to get certain diseases, have weaker bones or suffer from erectile dysfunction. And smokeless tobacco carries risks as well.
- Control your alcohol intake. Almost a third of adult men report they have had five or more drinks in one sitting at least one time in the past year. This is sometimes known as binge drinking. It is about twice as common in men as it is in women. If you choose to drink, limit your intake to two drinks a day.
- Be careful out there! Accidents are a leading cause of death. Take precautions while playing sports and being active; remember to wear a helmet when appropriate and use sunscreen. Always wear your seat belt properly when driving or riding in a car.
By Ginny Greene, Contributing Editor
Sources
Centers for Disease Control and Prevention. Fast stats. Men’s health. Accessed July 15, 2022
Centers for Disease Control and Prevention. CDC prevention checklist. Accessed July 15, 2022
World Health Organization. Life expectancy at birth. Accessed July 15, 2022.
U.S. Department of Agriculture. Dietary guidelines for Americans 2015-2020. Accessed July 15, 2022
U.S. Department of Health and Human Services. Physical activity guidelines for Americans. Accessed July 15, 2022.