Introduction
September 8, 2023 – As men age, maintaining good health becomes a top – priority. Regular exercise, especially through going to the gym, is often hailed as one of the best ways to achieve this. Let’s explore the numerous benefits that regular physical activity can bring to men’s lives.
The Dilemma of Middle – Aged Men
Many middle – aged men face a common dilemma. With the increasing demands of family and work, it can be challenging to make exercise a priority. Family and kids need more attention, and work can be stressful. However, staying active throughout life is the most effective way to stay healthy and enjoy a long life, enabling them to have a good body to cherish their family and all their hard – earned achievements.
Physical Health Benefits
Moderate exercise is accessible to every man. Even if there is time to sit on the sofa and watch TV, getting up and engaging in regular exercise can bring multiple benefits.
Lower Cholesterol
As men age, cholesterol levels often become a concern. Bad cholesterol (LDL) levels tend to increase, while beneficial cholesterol (HDL) levels decrease, which is a major risk factor for heart disease. The best way to raise HDL cholesterol is through exercise. Studies have shown that regular physical activity is associated with higher HDL cholesterol levels, reducing the risk of heart disease.
Lowering Triglycerides
Triglycerides are a type of fat in the blood, and elevated levels increase the risk of heart disease. Research has found that in the most active men, higher HDL levels are associated with lower triglyceride levels.
Reduced Risk of High Blood Pressure
Blood pressure usually rises with age, increasing the risk of heart disease and stroke. However, studies have shown that the more active men are, the lower their risk of developing high blood pressure.
Reducing Inflammation
Regular exercise can reduce levels of C – reactive protein, an indicator of inflammation. Inflammation can cause plaques in the arteries to rupture, leading to heart disease. Men with higher aerobic capacity have been found to have lower levels of C – reactive protein and other inflammation indicators.
Better Blood Vessels
Smoking, cholesterol buildup, and aging can stiffen blood vessels. Exercise training helps maintain the ability of blood vessels to open and contract according to the body’s changing demands.
Reduce the Risk of Diabetes
Adult diabetes, mainly caused by excess body fat, is a significant health risk. Exercise can help reduce the risk of diabetes even in overweight or obese people. A study found that exercise and weight – loss exercise reduced the risk of type 2 diabetes by 58% over three years with a relatively low – intensity exercise equivalent to walking about 10 kilometers a week for most men.
Preventing Colon Cancer
Colon cancer is a leading cause of cancer deaths in men, and about 80% of it can be prevented. A healthy diet is important, but exercise is equally crucial. Studies have shown that physical activity can reduce the risk of colon cancer by 30 – 40%.
Strong Bones
As men age, their bones become thinner, increasing the risk of fractures. Moderate – to – vigorous physical activity has been shown to significantly reduce the risk of hip fracture in middle – aged men.
Weight Loss
Regular physical activity, such as walking for half an hour a day, can help prevent the belly from expanding. Studies on people who have lost weight and kept it off show that increased physical activity is a key factor. Men in these studies engaged in activities like walking, cycling, running, and climbing stairs, burning extra calories and reducing waistlines.
Longevity
Overall, an active life means a longer and healthier life. A long – term study on men showed that those who exercised regularly had a 21% lower risk of developing cardiovascular disease or dying from any illness.
How Much Exercise is Needed?
The amount of exercise needed depends on personal goals. Burning an extra 1,000 calories a week may extend life expectancy, and walking for half an hour a day for most of the week can significantly reduce the risk of colon cancer and diabetes. Generally, the more physical activity incorporated into daily life, the healthier one will be, but the intensity should be increased gradually according to one’s physical condition.
So, men, don’t wait any longer. Start exercising and come to the gym regularly to enjoy these wonderful health benefits.
