The Centers for Disease Control and Prevention state that, at 27.2 percent, heart disease is the leading cause of death in American men of all ages and ethnicities. One of the best ways for you to combat heart disease, according to the American Heart Association, is to engage in physical activity, such as swimming, walking, cycling, jogging or skiing. Because most Americans are not physically active enough to derive health benefits, and because of the significant contribution of heart disease to male mortality, any fitness plan for men should should incorporate aerobic activity, along with strength training and range-of-motion exercises.
Aerobic Exercise
According to the Mayo, health benefits associated with aerobic exercise include weight regulation, improved stamina, improved immunity, reduced risk of chronic disease, improved heart function, reduced risk of arterial plaque accumulation, elevated mood, greater likelihood of remaining independent in your old age and an overall improved quality of life. For your aerobic fitness plan to be sustainable, it's important that you find activities that you enjoy and activities that easily will fit into your schedule. Aerobic exercise should not be a grind; there should be something about the activity or activities that you enjoy, such as being outdoors, the opportunity it affords you for reflection or even the movement itself. Engage in at least 30 minutes of aerobic activity each day, and consult your physician before beginning your routine, especially if you have a chronic health condition. Keep your intensity low and focus on deep nose breathing.
Strength Training
According to Georgia State University's Department of Kinesiology, the benefits of strength training, especially in seniors, include increased muscular, tendon and ligament strength, reduced body fat, increased lean muscle mass, lowered resting diastolic and systolic blood pressure, improved cholesterol and blood sugar regulation and improved balance and functional ability. To derive health benefits from strength training, the American College of Sports Medicine suggests that you perform a minimum of eight to 12 repetitions of eight to 10 exercises, at a moderate intensity, two days per week. You will derive more health benefits from training more days per week and increasing your number of sets and repetitions, but your progression should be slow and consistent, and you should listen to your body and know your limits. Again, before commencing a strength training routine, it's important that you talk with your physician about your level of readiness, especially if you have a chronic health condition or health risk factors, such as obesity, elevated cholesterol or a history of tobacco consumption.
Posture and Flexibility
Men can derive significant health benefits from incorporating posture and flexibility exercises into their fitness plans. Exercises that help improve your posture and flexibility are important for your structural fitness and help prevent chronic pain, joint dysfunction and degeneration, muscle spasms and tension headaches. Performing posture and flexibility exercises will also help you reduce your risk of injury during athletic competition or recreational activities. Although men's posture and flexibility exercise routines often receive less emphasis than aerobic and strength-conditioning programs, they're an important part of a well-balanced physical activity routine, and are designed to improve your joints' range of motion while strengthening postural stabilizing muscles. Incorporate yoga, pilates or t'ai chi exercises into your physical activity routine, at least three times per week. You'll find that many of these exercises possess a meditative component that will help reduce your stress levels, increase your vitality and help you be more productive at work.
References
- Centers for Disease Control & Prevention: Leading Causes of Death in Males United States, 2004
- American Heart Association: Exercise and Fitness
- Mayo Clinic: Aerobic Exercise---Top 10 Reasons to Get Physical
- Georgia State University: Strength Training Main Page
- American College of Sports Medicine: Guidelines for Healthy Adults Under Age 65
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