Exercises that Reduce Men’s Health Risks

In honor of men’s health month, we want to shed light on how physical exercise plays a big role in prevention and management of some of the top health risks for men. Although any form of physical activity benefits the body, there are specific exercises that help certain health risks more than others.   It’s never too early to start taking care of your body, so even if you are under 40 and feeling healthy, start by incorporating regular exercise into your lifestyle to reap its amazing benefits!

Please always consult your licensed medical advisor before attempting any physical activity or treatment for yourself, we are not licensed to provide medical advice.

 

HEALTH CONDITION	EXERCISE TYPE	EQUIPMENT	BENEFITS
Cardiovascular Disease	Aerobic Exercise	Jump Rope Ankle Weights Weighted Gloves	Helps reduce main causes of heart disease: Lowers blood pressure and blood glucose levels, improves cholesterol levels and aids in weight management
Prostate Cancer	Prevention: Any physical activity During & After Treatment: Weight Training	Wooden Balance Board Exercise Balance Pad Vinyl Coated Kettlebells Medicine Balls Resistance Bands	Prevents the disease by lowering risks of aggressive prostate cancer and risks of prostate cancer death Prevents osteoporosis (a common side effect from treatment), boosts muscle strength/endurance, reduces anxiety and fatigue
Depression & Suicide	Any physical activity	Core Sliders Trekking Poles Extra Thick Yoga & Pilates Mat Agility Ladder	Uplifts moods by changing levels of feel good chemicals in the brain Additional benefits include improved fitness, better sleeping patterns, increased energy levels, and aids in blocking negative thoughts
Diabetes	Aerobic Exercise & Strength Training	Wall-Mounted Pull-Up Bar Vinyl Coated Cast Iron Kettlebells Jump Rope Gymnastic Rings	Aerobic exercise helps the body use insulin better while making the heart and bones strong Strength Training increases the body’s sensitivity to insulin, lowers blood glucose levels, maintains & builds strong muscles and bones, reducing risks of osteoporosis and bone fractures

Source: WebMD's 6 Top Health Threats to Men 

Cardiovascular Disease

The usual culprits are high blood pressure, high LDL cholesterol, and smoking; but diabetes, physical inactivity and excessive alcohol use can also increase the risk for heart disease. Regular exercise, especially aerobic exercise directly impact those factors and promote feelings of well-being, helping lower the chances of getting heart disease tremendously.

Cardio doesn’t have to be boring or repetitive. Tap into your inner child with a Jump Rope so exercising won't feel like a chore! If you prefer walking and jogging, jazz it up with Ankle Weights, Weighted Gloves or check out these fun cardio exercise tips for heart health.

Prostate Cancer

All kinds of physical activity are beneficial in prostate cancer prevention, but during treatment or recovery, weight training in particular can help prevent bone loss, a common side effect from therapy. You don’t need a gym membership to start, try these pieces of equipment in the comforts of your home to get moving or begin weight training:

Wooden Balance Board

Exercise Balance Pad

Vinyl Coated Cast Iron Kettlebells

 

Slam Balls

 

Tube Resistance Bands w/ Handles

Depression & Suicide

Studies show that regular physical activity can help prevent or manage mild depression improving mood and reducing anxiety. The release of endorphins and serotonin help energize your spirits, release stress and make you feel good. Don’t fret, physical activity doesn’t have to be intense and long for it to count.

Here’s some fun things to try when you start to feel your mood shift:

• Get sliding with Core Sliders on any surface for a full-body or core strengthening workout
• Grab a friend and go hiking to soak in the beautiful scenery. Just beginning? Use Trekking Poles for support!
• Roll out an Extra Thick Yoga and Pilates Mat to get the blood and energy flowing
• Channel your inner athlete with an Agility Ladder, here’s 5 exercises to try:

Scissors

This Scissors drill works out your calf muscles and is great way to enhance your speed and agility

1. Start with your foot inside the first square
2. Jump and bring your other foot forward, switching your foot inside the square.  If your right foot is in the first square, you then jump and land with your left foot inside that space and your right foot on the outside
3. Repeat until each square has been used

Jumping Jack Feet

Jumping Jack Feet helps improve your coordination, because you have to make your movements precise.

1. Start with both feet inside the square
2. Jump and land with both feet outside the next square with your legs spread  
3. Repeat up the ladder

Icky Shuffle

The Icky shuffle is a great way to improve lower body quickness and agility.

1. Start with your right foot in the first square
2. Put your left foot in the first square and move your right foot outside of the second square
3. Move your left foot to the second square with the right following after.  It will look like this: left foot in, right foot in, left foot out, right foot in, left foot out.  You will be moving forward and side-by-side

To make this more difficult, add your stick in your hand.  Try to switch hands as many times as possible throughout the duration of the ladder.

5 Hops & Run

5 Hops & Run is a great footwork, quickness, and speed training drill.

1. Quickly hop in the first five squares
2. On the fifth square, land with both of your feet
3. Quickly run through the rest of the agility ladder

Carioca

Carioca works on your hip mobility which increases your ability to change direction.

1. Stand on the left side of the agility ladder
2. Step sideways with your right foot into the first square
3. Cross-step your left foot behind your right foot into the second box
4. Step right foot behind the left into the third box
5. Cross-step left foot into the fourth box in front of your right foot
6. Continue the alternate foot movements laterally across the ladder facing one direction
7. Repeat in the opposite direction

By taking action the minute you have a warning, you may be able to bring up your feel good endorphins and serotonin levels to help achieve a more positive and relaxed state of well-being.

Type 2 Diabetes

Being overweight and obesity are the main reasons for Type 2 diabetes, but this can be prevented, managed and reverted with dietary adjustments and regular exercise. The combination of aerobic exercise and strength training go hand in hand with prevention and management.  

Aerobic exercise trains your body to use insulin better and strength training tunes your body into being more sensitive to insulin and can lower blood glucose. It helps maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.  The more muscle you have, the more calories you burn – even when your body is at rest.

Here’s how to create your own cross-training gym for fun combinations of aerobic exercise and strength training at home!  

If cross-training is too advanced, try these fun alternatives you can do with your significant other that will help you work on building a healthier life together!

 

Sources:

https://www.webmd.com/men/features/6-top-health-threats-men#1

https://www.webmd.com/heart-disease/heart-disease-prevention-exercise#1

https://zerocancer.org/learn/current-patients/maintain-qol/exercise-and-activity/

https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/

https://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-prevention