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9 Step Program for Men's Health


9 step program for men's health



We will cover:

- Tips for promoting men's health and well-being

- Resources for additional support


- Lifestyle tips and advice




For men aged 25-65, advocating for personal health and sharing success stories are crucial steps in promoting overall well-being. 

This article, supported by the Movember movement, aims to provide actionable tips, inspiring stories, and valuable resources to encourage men to prioritize their health and celebrate their successes.


But first, a word from our friends...


Tom: After battling and overcoming heart disease, Tom, aged 52, became an advocate for regular health screenings. His story in the Movember community inspires many to take proactive steps in their health journey.



Ethan: Ethan, 35, overcame mental health challenges with support from Movember's resources. His story highlights the importance of seeking help and talking openly about mental health.



Read more Movember Success Stories here: https://us.movember.com/story



Recent Findings in Men’s Health (Source: [Men’s Health Network](https://menshealthnetwork.org/)): Emphasizes the impact of community support and regular screenings in improving men's health outcomes.



"Men often neglect their health due to societal expectations. It's essential to celebrate small and big health victories as they can motivate others to follow suit."

-- Dr. Richard Lee, a men's health specialist



 

9 Steps to Improve Men's Health


Regular Exercise

"Regular exercise" is a broad term that can be defined in various ways depending on individual fitness levels, health goals, and overall lifestyle. In general, regular exercise refers to a consistent and structured pattern of physical activity that provides health benefits.



3 Different Types of Exercise:

  1. Aerobic Exercise: For cardiovascular health, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise. This can be broken down into sessions lasting at least 10 minutes each.

  2. Strength Training: It is recommended to engage in strength training exercises for all major muscle groups on two or more days a week. This can include activities like weightlifting, bodyweight exercises, or resistance training.

  3. Flexibility & Balance: Incorporating activities that enhance flexibility and balance is also essential, especially for older adults. This may include activities like stretching, yoga, or tai chi.



Healthy Eating

A diet rich in nutrients and low in processed foods is often referred to as a "whole foods" or "clean" diet. Such a diet emphasizes natural, minimally processed foods that provide essential nutrients while minimizing the intake of additives, preservatives, and other artificial substances.



3 Tips to Built a Low-Processed, Nutrient-Dense Diet

  1. Choose Lean Proteins: Lean protein sources are poultry, fish, turkey, and eggs. They provide essential amino acids necessary for building and repairing tissues so the gains never stop. As a man it is best to try and avoid soy products. Often found in protein supps, soy increases estrogen in the body, decreasing natural testosterone and increasing body fat. Soy is required by law to be listed as an allergen so check your packaging before purchase.

  2. Choose Foods in Natural State: Choosing foods in their most natural state means avoiding heavily processed or refined products. For example, opt for whole fruits instead of fruit juices and whole grains instead of refined grains. Not sure how to tell? Check the label and the ingredients. By law manufactures are required to list any and all processing.

  3. Limit Added Sugars: Minimize the intake of added sugars by avoiding sugary beverages, sweets, and heavily processed snacks. Instead, satisfy sweet-tooth cravings with whole fruits.


Remember, individual nutritional needs can vary based on factors such as age, activity level, and health conditions. To find a nutrient label guide and all the information on how to find your own personal nutrient requirement, try using the Yudae Wellness Nutrition Guide & Planner.



Mental Well-being

Engaging in activities that promote mental relaxation and stress reduction is essential for overall well-being. It's important to experiment with different activities to find what works best for you. Incorporating a combination of these techniques may contribute to better stress management and overall mental health.



3 Activities for Deeper Relaxation:

  1. Deep Breathing Exercises: Practice deep breathing exercises, such as diaphragmatic breathing or mindful breathing, to slow down the nervous system and reduce stress.

  2. Progressive Muscle Relaxation (PMR): Practice progressive muscle relaxation by systematically tensing and then releasing different muscle groups to reduce muscle tension and induce relaxation. This is awesome to do before bed.

  3. Nature Walks: Take a leisurely walk in nature, whether it's in a park, forest, or by the beach. Connecting with nature has been shown to reduce stress and improve mood.


 

FAQs


How can men be proactive about their health?

Regular health check-ups, staying informed about health risks, and adopting a healthy lifestyle are key.


Why is it important to share health success stories?

Sharing successes inspires others and builds a supportive community that values health.


 





 

Find More Info


Podcast:

"Health Heroes"

Listen to inspiring health stories from men across America.


Documentary:

"Journey to Wellness"

A film showcasing the importance of men’s health advocacy.


 

🤝 𝗖𝗼𝗻𝗻𝗲𝗰𝘁 & 𝗦𝘂𝗽𝗽𝗼𝗿𝘁:


Advocating for men's health and sharing success stories create a ripple effect, encouraging others to take their health seriously.



By actively participating in health initiatives, sharing experiences, and supporting movements like Movember, we can foster a healthier, more supportive community for men across the nation.



Remember, your health journey is unique, and every step forward is a victory. Let's lift each other up and make men's health a priority!



🌟 As we continue this series for the remaining month of November, we’re asking for you donation to help improve mens health worldwide. Click the donation link to learn more.




If you or someone you know needs additional support, save these contacts:


📞 National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

🌐 Men's Health Network: @MensHealthNetwork

🌐 Movember Foundation: Movember



 



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Once complete, share your favorite exercise in the comments. If you're having a hard time finding core exercises, come back here to discover more. Good luck and enjoy the process.



 

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