{"id":28372,"date":"2021-11-08T12:10:48","date_gmt":"2021-11-08T17:10:48","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28372"},"modified":"2021-11-08T12:10:48","modified_gmt":"2021-11-08T17:10:48","slug":"health-and-fitness-tips-all-men","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-tips-all-men\/","title":{"rendered":"6 Health And Fitness Tips All Men Should\u00a0Keep Top Of Mind"},"content":{"rendered":"<p class=\"p1\">While much health and fitness advice tends to get generalized for the entire population, no wellness journey is one-size-fits-all. More individualization is always better when it comes to diet and exercise recommendations, and understanding some of the different needs of men versus women can be a good place to start.<\/p>\n<p class=\"p1\">From basic biology and physiology to trends in habits and lifestyle, there are a few different reasons why men should consider health and fitness advice that\u2019s specifically tailored to their gender.<\/p>\n<p class=\"p1\">For starters, men are more likely than their female counterparts to abuse alcohol, smoke cigarettes, live a sedentary lifestyle, and have hypertension, according to Centers for Disease and Prevention (CDC) <a href=\"https:\/\/www.cdc.gov\/nchs\/fastats\/mens-health.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">data<\/span><\/a>. Men also tend to believe that they are as healthy as women, despite having more medical problems, one <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31662171\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\"><i>American Journal of Health Behavior<\/i><\/span><\/a> study shows. The issue with this? \u201cWhen people believe they are healthier than they really are, they may not incorporate daily health behaviors into their normal routine,\u201d warns Roger E. Adams, Ph.D., doctor of nutrition and owner of <a href=\"https:\/\/eatrightfitness.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">eatrightfitness<\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">That said, there are a handful of habits that men should prioritize in their daily lives to promote long-term wellbeing. Here, experts break down the health and fitness tips all men should have on their radars.<\/p>\n<h2 class=\"p1\"><b>1. Eat dark, leafy greens daily<\/b><\/h2>\n<p class=\"p1\">Men are more likely than women to have high blood pressure\u2014but, luckily, supporting heart health can be as simple as eating more dark, leafy veggies, such as spinach and kale. In fact, research published in the <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10654-021-00747-3\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>European Journal of Epidemiology<\/i><\/span><\/a><i> <\/i>found that one cup of nitrate-rich veggies like spinach per day significantly reduced heart disease risk.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">\u201cNitrate acts as a vasodilator, opening up blood vessels and allowing blood to flow more readily, thus lowering blood pressure,\u201d explains Adams. Here are some <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/greens-supplements\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">easy ways to sneak more greens into your diet<\/span><\/a>.<\/p>\n<h2 class=\"p1\"><b>2. Engage in high-intensity interval training (HIIT)<\/b><\/h2>\n<p class=\"p1\"><span class=\"s1\"><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener\">HIIT workouts<\/a><\/span> have been trending for some time now\u2014and for good reason. Not only do they allow you to burn more calories in shorter periods of time, but they also challenge your cardiovascular system in a healthy way.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-workouts\/\" target=\"_blank\" rel=\"noopener\">7 HIIT Workouts That Incinerate Fat<\/a><\/strong><\/p>\n<p class=\"p1\">Research shows that HIIT can be especially beneficial for men with prostate cancer. One study published in <a href=\"https:\/\/jamanetwork.com\/journals\/jamaoncology\/article-abstract\/2783273%2523:~:text=Conclusions%252520and%252520Relevance%252520The%252520ERASE,who%252520were%252520under%252520active%252520surveillance.\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>JAMA Oncology<\/i><\/span><\/a><i> <\/i>analyzed men with low-risk to favorable intermediate-risk prostate cancer and found that those who participated in HIIT exercises experienced improved cardiovascular function, as well as a significant decrease in PSA (prostate-specific antigen), which suggests an improvement in their condition.<\/p>\n<h2 class=\"p1\"><b>3. Sleep at least seven hours each night<\/b><\/h2>\n<p class=\"p1\">We all know how vital sleep is for our overall health, but an estimated one in three adults in the U.S. don\u2019t get their fair share, per <a href=\"https:\/\/www.cdc.gov\/media\/releases\/2016\/p0215-enough-sleep.html\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">CDC data. <\/span><\/a>While this is important for <i>everyone<\/i>, men should be especially aware of the link between sleep and heart health, since they\u2019re <a href=\"https:\/\/www.cdc.gov\/nchs\/fastats\/mens-health.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">more likely than women to suffer from heart issues<\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">\u201cPoor sleep quality is linked to high blood pressure and heart attacks because chronically getting poor sleep leads to surges in cortisol levels,\u201d says Adams. \u201cThis rise in stress hormones causes your heart to work harder when it doesn\u2019t need to.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Another male-specific benefit to sleep is that it can help maintain healthy testosterone levels. In fact, one study published in <a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/1029127\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>JAMA<\/i><\/span><\/a> found that men\u2019s testosterone levels dropped by as much as 15 percent after just a single week of restricted sleep.<\/p>\n<p class=\"p1\">Need more convincing to make seven-plus hours of shut-eye per night a priority? We didn\u2019t think so. Check out <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/popular-sleep-supplements\/\" target=\"_blank\" rel=\"noopener\">these popular sleep-supporting supplements<\/a> if you have trouble drifting off.<\/p>\n<h2 class=\"p1\"><b>4. Maintain adequate vitamin D levels<\/b><\/h2>\n<p class=\"p1\">Many people are deficient in vitamin D, but <a href=\"https:\/\/www.nature.com\/articles\/ejcn2011140%2523:~:text=Vitamin%252520D%252520deficiency%2525E2%252580%252594gender%252520differences,%252525%252520(P%25253C0.001).\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">research<\/span><\/a> shows that it is more prevalent amongst men than women. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-you-are-vitamin-d-deficient\/\" target=\"_blank\" rel=\"noopener\">Vitamin D deficiency<\/a> can impact a man\u2019s mood, testosterone levels, and sex drive,\u201d warns certified nutrition consultant and health and wellness coach Marvin Nixon, M.S., N.B.C.-H.W.C., C.P.T.<\/p>\n<p class=\"p1\">Vitamin D is produced by the body when you get an adequate amount of sunlight, so Nixon suggests making a concerted effort to spend more time outside. Another option is to take a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D supplement<\/a>, which <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21154195\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">research<\/span><\/a> has shown to support healthy testosterone levels in men.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">The <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">National Institutes of Health<\/span><\/a> suggests that both adult men and women aim for 600 IU daily, though some evidence suggests that upwards of <a href=\"https:\/\/academic.oup.com\/jcem\/article\/96\/7\/1911\/2833671\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">2,000 IU per day<\/span><\/a> is actually necessary for most people.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p1\"><b>5. Incorporate meditation into your routine<\/b><\/h2>\n<p class=\"p1\">The <a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation-in-depth\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">benefits of meditation<\/span><\/a>\u2014including anxiety and depression relief, as well as a reduction in blood pressure and insomnia\u2014positively affect everyone.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">However, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306453015008859\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">research<\/span><\/a> shows that men tend to be less in touch with their emotions than their female counterparts\u2014so Nixon suggests that mindfulness meditation, which involves being actively focused and aware of our thoughts and body in the present moment, can be especially helpful for men<i>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/i><\/p>\n<p class=\"p1\">Plus, meditation increases the feel-good neurotransmitter dopamine and decreases the stress hormone cortisol, a shift that can support sleep and healthy testosterone levels in men, he adds. Here are <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-meditate\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">five easy ways to add meditation to your day<\/span><\/a>.<\/p>\n<h2 class=\"p1\"><b>6. Prioritize resistance training<\/b><\/h2>\n<p class=\"p1\">All people lose muscle\u00a0mass as we age, which means it\u2019s important to build as much muscle as possible in our younger years and increase our focus on muscle-maintaining resistance training as we get older, according to Adams.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-pack-on-muscle\/\" target=\"_blank\" rel=\"noopener\">7 Pro Tips That&#8217;ll Help You Pack On Muscle<\/a><\/strong><\/p>\n<p class=\"p1\">For men, in particular, <span class=\"s2\">resistance training also supports healthy testosterone levels<\/span>, which many guys are increasingly concerned about as they get older (T begins to gradually decline after age 30).<\/p>\n<p class=\"p1\">To retain as much muscle as possible, Adams recommends strength training at least three times per week\u2014and working each muscle group at least three or four times over a two-week period. Of course, you\u2019ll also need to work hard during your sessions in order to challenge your muscles enough to stimulate change.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>While much health and fitness advice tends to get generalized for the entire population, no wellness journey is one-size-fits-all. More individualization is always better when it comes to diet and exercise recommendations, and understanding some of the different needs of men versus women can be a good place to start. From basic biology and physiology<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-tips-all-men\/\">Read More <span class=\"screen-reader-text\">6 Health And Fitness Tips All Men Should\u00a0Keep Top Of Mind<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":28376,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,5,9],"tags":[],"class_list":["post-28372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO 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