There is a big gap between a man’s perception of his health and reality.
A recent investigation by Cleveland Clinic reflects the male propensity not to discuss health problems or to act to prevent them. According to researchers, 81% of American men say they lead a healthy lifestyle. In fact, 44% don’t get an annual physical, 44% don’t take care of their mental health, and barely half maintain a healthy diet.
Additional findings that speak to men’s priorities show that 27% watch TV more than five hours a day and spend at least two hours a day on social media.
What’s really confusing is that men admit to having health problems. The survey found that 65% of men say problems related to sex have frustrated them, and 83% have faced stress in the past six months.
The results may seem surprising to those unfamiliar with men’s health culture, but it comes as no surprise to those who study the subject. The results are consistent with previous research. Yes, the climb up the mountain of healthy behaviors for men remains steep.
So if you’re a man who considers living healthy – but perhaps stretching that definition a bit – let me offer you a simple five-step approach to improving your health, based on expert advice.
Step 1: Prevention
Men are notorious for their reluctance to see a doctor. Although it can literally save lives, prevention remains a challenge, as the results of the Cleveland Clinic study of an annual physical exam show.
According to The American Academy of Family Physiciansa good preventive regimen includes an annual exam with a primary care physician, dental and eye exams, a flu shot and a COVID-19 booster, regular tests for colon cancer, breast cancer screenings, prostate and other proactive measures that may depend on the family. history.
This is a basic formula based on the old adage “prevention is better than cure.” A big problem in the United States, as researchers from the Harvard Universityis an over-reliance on medications and other treatments for disease, rather than preventing them.
A simple meeting once a year is a good starting point for healthy behavior.
Step 2: Lifestyle Changes
THE American Academy of Lifestyle Medicine clearly shows that our daily habits have a major impact on our health, both in the short and long term. Strategy #2 therefore consists of stopping bad habits and adopting good ones.
For men, this means quitting smoking, avoiding excessive consumption of alcoholadopt a reasonable diet and get a good night’s sleep, among other practices. I like Mediterranean diet because it offers some flexibility and is not too restrictive.
Finally, a healthy lifestyle also involves avoiding risky behaviors found in men of all ages. Whether it’s asking the kid next door to clean your gutters or not diving for that shot on the pickleball court, use your head. Don’t ask for problems that could land you in the hospital.
Step 3: Leverage Relationships
Our relationships have the power to motivate and support healthy behaviors. The motivation and discipline that can be tied to our most loving and emotional bonds is well established in science and ingrained in our hearts. The key is finding ways to harness that power.
Sources of this inspirational force include spouses, children (in my case, adult children) and small children, but can also extend to professional relationships, friends and volunteer activities. In short, it’s your “why” for healthy living, your goal, your end game.
A major theme among the men over 50 that I studied is that their lifestyle is a means to an end. Their emotional relationships are their endgame. So, identify the relationships that can be your reason for living healthy and keep them close.
Step 4: Physical activity
I excluded physical activity from lifestyle changes to give it the attention it deserves. Yes, exercise may be the hardest behavior to maintain, but there’s no way around the need to be active.
On the positive side, regular physical activity can have an extremely significant impact on your health. Duke University highlights the importance of regular physical activity for men, calling it “vital to achieving optimal well-being.” According to Duke, regular exercise helps improve cardiovascular health, weight management, muscle strength, mental health and well-being. And it reduces the risk of chronic disease.
What should your exercise program look like? The US Centers for Disease Control and Prevention said adults need 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous aerobic activity and two muscle-strengthening workouts each week.
How can you increase the chances of sticking to your exercise routine? Beyond specific exercises, Mayo Clinic offers tactics to avoid common pitfalls and establishes practices to support you in the long term. Their recommendations include:
• Start slowly. Doing too much, too quickly, can lead to failure and possibly cause injury. Start small and gradually build up your stamina.
• Choose an activity you enjoy. Walking, stair climbing, jogging, dancing, cycling, yoga, tai chi, gardening, weight lifting and swimming are all great activities.
• Set SMART goals. Your success metrics should be specific, measurable, achievable, relevant, and time-bound.
• Find a friend. Working out with a friend, coworker, or family member (spouses are great) often brings a new level of motivation and commitment to your workouts. And friends can make exercise more fun!
Yes, exercise can be difficult, but with a little structure you can overcome obstacles.
Step 5: A positive mindset
Experts at Stanford University say this mindset can improve health, reduce stress, and help people become more resilient in the face of life’s challenges. According to Dr. Jacob Towery of the Department of Psychiatry, mindsets help people shape their belief systems and set their expectations. The good news, Towery says, is that “mindsets are very changeable, and if you are willing to learn the technology to change your mindset and overcome your distorted thoughts, you can have a lot more happiness.”
For those looking to find a path to a healthy lifestyle, Towery cites growth mindset, in which people believe their habits can change over time and overcome challenges that have always held them back. Believing that you can live in good health goes a long way to achieving this.
So. Five ways to close the gap between where you are and where you need to be. A dose of reality that might turn out to be the best medicine you’ve ever received.
Louis Bezich, senior vice president and chief administrative officer of Cooper University Health Care, is the author of “Cracking the Code: 10 Proven Secrets That Motivate Healthy Behavior and Inspire Thriving in Men Over 50. ” Learn more about Louis on his website.
