Exercise for Men

Everyone knows that exercise is important, yet we still seem to be a nation of couch potatoes. This is too bad because, according to an article by the Harvard School of Public Health (HSPH), getting off your duff:

improves your chances of living a longer and healthier life

helps protect you from heart disease, high blood pressure and high cholesterol

helps protect you from certain cancers

helps prevent or control type 2 diabetes

helps prevent arthritis

helps prevent osteoporosis

relieves symptoms of depression and anxiety and improves mood

controls weight

But...I have no time to exercise! You may say to yourself. But ponder this…HSPH recommends at least 30 minutes of moderate-intensity physical activity every day, but it can be broken up into segments of 10 or 15 minutes! If you look at it that way, 10 minutes of moving around a few times a day doesn't seem so impossible. Just walking from your car to your job could be one 10-minute segment. Maybe another could be a 10-minute power walk at lunch time. And then 10 minutes back to your car after work and you're done!

So what exactly is moderate-intensity physical activity? If you are starting to sweat a little but can still comfortably talk to someone, the intensity of the activity is just about right.

Another way to get more physical activity into your life is to do something fun! Take dance lessons or learn karate or tennis or whatever interests you. The point is that when you're doing it, you're just busy having fun and you're more likely to stick with it.

Walk or do an activity with a friend or your significant other, which is more fun, makes the time go by fast, and gives you a support system.

Think of ways to sneak physical activity into your day like taking the stairs instead of the elevator or parking at the far end of the parking lot.

If your space allows it, buy a Schwinn 230 Recumbent Exercise Bike or a Bowflex Series 7 Treadmill and place it by your TV. Then you can watch the news and work up a sweat all at the same time. This kind of equipment is not that expensive anymore and you can always find used equipment on Craigslist.org, Freecycle.org or your local newspaper.

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If you are really serious about starting a new fitness regimen, The American Council on Exercise (ACE) says you should include aerobics, muscular strength and endurance conditioning, and flexibility activity.

For general health maintenance, according to ACE, 3 to 4 days of at least 20 minutes of aerobic activity such as walking is adequate. For weight loss, 45 minutes 4+ days are needed.

For strength training you can use free weights or machines. Be sure to include exercises for every major muscle group. And stretching is important for maintaining flexibility.

Here are a few good books to get you off the couch and into a fitter life style:

Fat Burning Furnance
Truth About Abs
Muscle Gaining Secrets

Or…if money is no object…

Consider hiring a personal trainer to really get you off on the right foot and help you set up a program tailored to your specific needs.

And remember…

Men, you need to check with your doctor before beginning any exercise program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.