14 Proven Health Tips for Men: Your Guide to a Healthier, Happier Life

Introduction to 14 Health Tips For Men

If you are looking for ways to maintain optimum health as a man, then these health tips for men are for you. If you live a random lifestyle believing that there is little to nothing much about life and lifestyle, then this article will change that narrative.

Maintaining good health is essential for optimum performance as a man. Studies have shown that most men do not take proper care of their health. Additionally, it is proven that women are more concerned about their health than most men do.

It is also proven that women live longer than men because of this reason. Therefore, it is crucial for men to understand what they need to stay healthy. With no further ado, let’s dive into these working health tips for men to stay healthy.

For living a fulfilling and active life, it is paramount that men maintain good health. One thing most men fail to recognise is that adopting and maintaining healthy habits can significantly impact physical, mental, emotional, and even spiritual well-being.

On this note, consider adopting and maintaining the below comprehensive guide to health tips that every man should incorporate into his lifestyle for optimum performance.

Stay Active with Regular Exercise and Intentional workouts

Staying healthy requires sacrifices. These sacrifices are beneficial in the sense that they have ways of boosting our health. For men, these sacrifices become interesting when we master them and get used to them. One of these sacrifices is exercise.

Any man who exercises regularly have better chances of living healthily and longer than those who do not exercise. The importance of exercises to a man’s health cannot be overemphasised. A man once said that people who exercise add three to four hours to their life each time they exercise.

No matter how untrue this may appear to you, it is important that you understand that exercise boosts immune system, makes a man stronger, feel better, and thinks wisely.

We understand that many men are having difficulty finding the perfect exercise to stay healthy. Not only do most men battle with these issues, they also lack the motivation to start, continue and finish. For this reason, we have included some perfect exercises men need to stay healthy below.

Squats

One of the perfect exercises men need to keep fit and stay healthy is squats. This is a great exercise for losing body fats; especial those that accumulate at the lower part of the body, improve performance, stability, and agility. Additionally, this exercise helps improve balance as well as mobility.

Carrying out daily squats can help increase mobility and strength in your muscles. During fitness training, if you begin with an exercise like squats, it will help you build strength in preparation for the most sophisticated and strength-demanding workouts.

During squats; a strength exercise, the exerciser begins in a standing position, then gradually lowers the hips until they appear below the knees. The exerciser can go down as much as possible, and then holds a stable position for at least one second. Then he gradually lifts himself up to his previous standing position. For squats to be effective, it has to be done appropriately.

To know if you are doing it the right way, while lowering your body, the hip and knee joints are expected to flex while the ankle joint dorsiflexes; On the other hand, when moving back upwards, the hip and knee joints extend while the ankle joint plantarflexes.

For beginners, proper squats of about ten reps will do. However, as you progress, you have the duty of adjusting to higher reps; 15, 20, 50 and above reps depending on your strength. At this point you might begin to enjoy the exercise.

Lounge

Another great exercise in our health tips for men is lounge. It can be said to be any position of the human body where any of the two legs is put forward with the knee in bent position and foot placed flat on the ground while the other leg is stretched behind.

The position of the hands also adds to the effectiveness of this exercise. Both hands can be stretched forward, curled around each other, or placed on both sides of the waist.

Lounge is another great exercise that burns excess fat, and ensure lean muscle. Lunges are a perfect way to jump-start a full-body workout. It can be performed in several ways; walking lounges or lounges in place with alternating steps.

Push-ups

Push-ups are a common callisthenics exercise that most people tend to overlook. If you know the power and importance of push-ups, you will engage in it every day. For we to understand what push-ups mean for men’s health, we have included all you need to know about this great exercise in our health tips for men.

Starting from a prone position, by raising and lowering the body using the arms, this great exercise works the pectoral muscles, triceps, and anterior deltoids. There are different forms of push-ups and the position of both hands is usually what differentiates one from another.

Diamond push-ups add focus on chest. It involves the hands brought close to each other forming that unique diamond posture. Wide-arm push-ups aids in the expansion of the upper body. It involves the hands widened far apart.

The traditional push-ups involve multiple muscle groups. Both hands are placed in a position where they are not too close or too far from each other.

Push-ups are a very effective strengthening exercise. To perform a perfect pushup exercise, begin in a position that resembles plank with your arms on the floor and under your shoulders. Try curling your hands inwards while your arms remain fixed on the floor.

Lower your chest to the floor to the floor while keeping your core braced throughout the movement. As soon as you’re your body is about an inch close to the floor, with the aid of your hand’s strength, push up your body to return to the starting position.

If you are a beginner, 10 reps will do. However, as you build strength overtime, start adjusting to higher reps. Daily 100 reps of perfect push-ups is recommended. Try not to miss a day.

It is very important to monitor the position of the hands during push-ups. Most people make the mistakes of positioning their elbows and shoulders in T position.

For push-ups to be effective, consider positioning your elbows in arrow position, rather than T position. This means that your elbows should be bent close to your ribs, rather than aligning with your ears.

You can start by placing your elbows so close to your body, just below your ribs, and then move them away from your body to about five to ten inches.

Plank

If you are looking for the perfect health tips for men, you need to include plank in your daily exercises. Plank is an isometric full body exercise that requires strength and balance. It involves maintaining a position that mimics push-up.

Plank can also be performed on the side. The image above represents perfectly this type of plank.

However, it is different from push ups in that it does not involve an up and down movement, but rather maintains a fix position for a few minutes or seconds depending on individual strength, as whether the individual is just a beginner or a pro in the exercise.

To perform a good plank exercise, stretch your body in the same position as pushup with your body about five inches close to the floor with your elbows and forearms placed on the floor. Your toes should carry your lower body as much as your elbow and forearms are carrying your upper body.

Breathe in and out regularly throughout the exercise. Try as much as possible to maintain normal respiration as this is vital to achieving great result during exercises like plank.

Plank exercise being a perfect choice for full-body workout also has the advantage of targeting most of the major muscle groups in the human body. Plank strengthens the muscles in the core, arms chest, shoulders, back, hips and the muscles in the lower body.

This is why it is a go to for a perfect full-body workout. Additionally, it helps in quickly burning of excess fats and calories from the, proving a more healthy lean-looking appearance while boosting the immune system.

The above exercises are the basic exercises every man can engage for healthier, happier life. However, if you want more intense exercises and workouts, you can visit the gym for positive body transformation.

If you want to hit the gym, especially if it is your first time lifting weights, there are things you need to understand. You need to understand muscle anatomy.

You can checkout this article to understand what bodybuilders need to know about the muscle before lifting weight. This article will guide you through the nitty-gritty of your muscles, how they work, how to target each on, as well as how to play it safe without injuries, and with maximum results.

If your target is not to build muscles like bodybuilders do, you can stay healthy as a man by engaging in the above exercises. What is more important is doing right, staying positive while engaging in them, and being consistent.

Remember that a beginner may experience some difficulties starting off; however, with time, determination, dedication and consistency, you will see yourself doing most difficult ones easily.

Always have it in mind that exercises are a cornerstone of good health. For perfect whole-body exercise that is effective, consider aiming for at least 150 minutes of moderate aerobic activity or about 80 minutes of vigorous activity each week.

This can be increased with time and mastery. It will be nice to include muscle-strengthening exercises on two or more days a week. Other activities like running, swimming, cycling, jumping, jugging, walking, and strength training can help maintain a healthy, improve cardiovascular health, as well as boost mental and emotional well-being.

Do not focus on exercises that are easier to perform. This may not give you what your body really needs. Often, the harder it gets, the better the result.

However, it is important to take precautions. Your safety is important. Start small, and grow with dedication, determination, and consistency.

Additionally, the health tips for men below are crucial for maintaining a healthier, happier life. Balance exercise with below tips for optimum healthy result.

Eat balanced diet and eat it right

Health tips for men cannot be complete without the introduction of balanced diet. Unarguably, nutrition plays a critical role is maintaining healthy lifestyle. To enjoy a healthier, happier life, men must not eat anything they see.

As a man, you should have control over your nutrition. Watch your mean, eat high quality food, and above all, make sure it is balanced.

A balanced diet is a diet that gives your body the nutrients it need for proper functioning and optimum performance. To get the nutrition your body needs for optimum performance, most of your daily calories should come from fresh vegetables, fresh fruits, whole grains, nuts, legumes, and lean proteins.

The Dietary Guidelines for Americans gives perfect explanation on how much of each nutrient you should consume daily.

As a man who wants to know secretes to healthier, happier life, you should avoid processed foods, especially those that contain high calorie but low or no nutrition; empty calorie foods.

Healthline explains that “the number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.”

Current Guidelines lists the following calorie intakes for males and females of different ages for your perusal.

In general, a healthy diet consists of many fresh vegetables and fruits, lean proteins and little to no processed foods. However, it is important to consult your doctor or dietitian for recommendations in making some intentional changes on your diet for a more improved health.

Have in mind that nutrition plays a crucial role in human health. For a healthier, happier life, focus on diets rich in fresh vegetables, fruits, lean proteins, whole grains, and healthy fats. Foods to avoid include processed foods, excess sugar, and saturated fats. Consulting a nutritionist to create a personalised eating plan that meets your specific needs and goals is also recommended.

Prioritise Mental Health

There is a lot of focus on physical health than there are on mental health. Any man who seeks healthier, happier life must prioritise his mental health as much as he takes care of his physical health. We cannot skip mental health in these healthy tips for men because mental health is crucial for maintaining an overall healthy life.

Lack of proper attention to mental health often leads to many health complications; stress, low self-esteem, addictions, burnouts, poor health and health complications.

To maintain your mental health, consider managing your stress. First thing first, find out what your stressors are; it could be toxic work environment, unhealthy relationship, bad habits, and bad friends and colleagues. Getting rid of all of these can help you manage your mental health.

Furthermore, socialise. Being alone all the time can have negative influence on your mental health. This is when you tend to think so much, leading to a bad mental health. In essence, reduce or stop over thinking.

Additionally, engage in social activities, go to gym, exercise, engage in your hobbies, make time for friends and family, bond, reconnect and share love.

Ensure work-life balance. Make time for relaxation and social interaction to maintain a healthy state of mind almost all the time. Don’t forget the importance of meditation. It boosts mental health, especially when combined with proper exercises and good habits.

All the above may seem pretty simple, but sadly, they are usually ignored. These little things can boost your morale, boost your health, as well as make you competent in what you do. They can boost your happy time, thereby giving you a healthier, happier life.

Speaking to mental health professionals is recommended if you can no longer handle it.

Get Routine Health Check-ups

Most men neglect the importance of health check-ups until they are critically ill. Remember that prevention of illness is better than its treatment.

Do not wait until you fall sick before visiting the hospital. Regular checkups are important to maintain a healthier, happier life. It will save cost, reduce complications, and limit the difficulties that you might experience during treatment when you finally take ill due to negligence.

Regular checkups and screenings are important for early detection and prevention of health complications. Meet with your healthcare provider to schedule annual, semiannual, or quarterly checkups for you so you can be confident about your health and well-being.

Important screenings that should be included in the schedule include but not limited to blood pressure, cholesterol, diabetes, and cancer. Remember that early detection of these health issues can lead to better effective treatment, better outcomes, and reduced cost.

Ensure Adequate Sleep

Another important part of our lists of health tips for men is the importance of sleep. Good sleep ensures proper functioning of the brain and other vital organs of the body. Good sleep leads to improved cognitive function and reduction of chronic diseases.

Some men neglect the importance of sound sleep owing to busyness. Remember that health is wealth. You have to be healthy first before you can chase after money. Do not trade your health for wealth. Sometimes, money may not save your life.

Some men find it difficult to sleep. This may be as a result of the following:

• Medication
• Mental disorder
• Poor sleep habits
• Depression
• Caffeine
• Sleep disorders
• Anxiety
• Eating before bed
• Pain
• Alcohol
• Diet
• Kidney disease
• Lifestyle
• Napping
• Neurological disorder
• Room temperature
• Screen time
• Shift work
• Sleep apnea
• Thyroid disease
• Travel or work schedule

Understanding what causes your lack of sleep is vital to combating it. It is important to always remember that poor sleep is harmful to the health. It reduces a man’s all round performance of his daily activities, and other duties of his as a man. It can lead to other health issues like reduced cognitive function, and increased risk of chronic health diseases.

The importance of sleep to overall health cannot be overemphasised. For a better sleep, aim for about 7 to 9 hours of sound and undisturbed sleep per night. Create and maintain a consistent sleep schedule. Additionally, create a restful environment to ensure quality sleep.

Stay Hydrated at all time

Water is an important factor when it comes to health tips for men. Water aids in proper digestion which results in the effective assimilation of food nutrients. Water aids liver and kidney functions.

Poor hydration habit can lead to serious health problems. To be safe, healthy and happy, drink plenty of water. Additionally, avoid excess sugar and caffeine intake. This will lead to improved energy levels, and overall health.

Avoid unhealthy and harmful habits

It is said that bad habits are like flat tires which you can’t go anywhere with until you change them. There are habits that are limiting your chances of living a healthier, happier life. Such habits and why you should quit them are explained in these health tips for men.

Better health explains that “a person who smokes throughout their life is at high risk of developing a range of potentially lethal diseases, including: cancer of the lung, mouth, nose, larynx, tongue, nasal sinus, oesophagus, throat, pancreas, bone marrow (myeloid leukaemia), kidney, cervix, ovary, urethra, liver, bladder, bowel and stomach.”

Quit or reduce your alcohol intake as it can affect your brain, kidneys, liver, and lungs.

For your safety, quit smoking, and tobacco and alcohol intake. Stopping these bad habits will reduce your chances of getting addicted to them, thereby boosting your overall health.

Watch Your Weight

Maintaining a healthy weight is vital to enjoying a healthier, happier life. Men with good weight have less chances of suffering weight related ailments.

To maintain a healthy weight, you must always study your body mass index (BMI). Body Mass Index is a product of your weight in kilogram against the square of your height in meters. It is a measure of whether you are a healthy weight for your height or not.

To check your BMI, check your weight and record the value in kg. Check your height and record the value in meter. Divide your weight in kg by the square of your height in meter. With this, you can be sure if you have a healthy weight or not.

You can use this BMI weight calculator to calculate your BMI

NHS provides the range for underweight, healthy weight, overweight, and obese as provided below;

For most adults, if your BMI is:

• below 18.5 – you’re in the underweight range
• 18.5 to 24.9 – you’re in the healthy weight range
• 25 to 29.9 – you’re in the overweight range
• 30 to 39.9 – you’re in the obese range
• 40 or above – you’re in the severely obese range

To prevent certain weight related health conditions, you need to maintain a healthy weight for your height. If you are overweight, it is important to combine balanced diet with regular exercise to manage your weight.

Consult your healthcare provider for advice and guidance on weight loss.

Practice Good Hygiene

Practising good hygiene can boost your overall health by reducing your chances of getting infection. Simple hygiene practices like regular hand washing, dental care, staying in clean environments, and putting on clean and dry clothes at all time can prevent infections and illnesses.

Use Protective Measures

As a man, you are not a wood. Your skin can be affected by UV rays. It is important to protect yourself from harmful UV rays by using protective clothing and sunscreen. At the office or place of work, especially if you work in a hazardous environment like laboratory, use recommended Personal Protective Equipments (PPTs).

Have it in mind that safety measures are essential for long term health.

Build Healthy Relationship

Build bonds around friends and family. Building strong relationship across your friends, family, and significant others can boost healthy, happier life.

Spend quality times with them, share love, support and communicate openly and effectively with them. This way, you can boost your health, and have a happier life.

Carryout Regular Self-Exams

Every man needs to be self-aware. Regular self-exams can help detect potential health issues leading to early detection and lifelong prevention.

Regularly check yourself for unusual changes. These changes can be a sign of developing health issues. If you are concerned about changes in your body, don’t hesitate to consult your healthcare provider for further evaluation and suggestions.

Stay Informed

It is important to stay informed about health. Reading articles like this can help you stay informed about your health. Also consult healthcare professionals when needed.

Limit Screen Time

Exposing your eye excessively to screen can lead to cognitive issues, eye strain, poor posture, as well as poor or reduced physical activity. Balance your screen time with physical activities by ensuring regular breaks to test your eyes, move around, and stretch yourself.

Incorporating these health tips for men will lead to a healthier, happier life.

Okolie Nwachukwu Anthony

OKOLIE NWACHUKWU ANTHONY
Okolie Nwachukwu Anthony is a Biochemist, Writer, Blogger and Author known for his book “The Sorrowful Fall of The Risen Voiceless: Resilience and Bravery Against the Forces of Darkness.” He is the founder of PharmaFoodHealth.

In addition to his work as a writer, blogger and author, Okolie Nwachukwu Anthony is a Chemical Analyst and Quality Control Officer at Fidson Healthcare PLC. His professional roles involve ensuring that pharmaceutical products meet the necessary standards to safeguard the health of end users.