5 Healthy Habits for Men

A lot of men tend to put their health on the back burner and don’t make it a priority. Men are less likely to get routine medical care, citing busy schedules, fear of diagnosis, and apprehension with some exams.¹ Preventive care is essential to health, so here are the top 5 lifestyle habits that can extend your life expectancy and improve your quality of life.

1. Get regular checkups. Compared to women, men are less likely to go to the doctor, including getting regular health exams and tests.² Regular checkups can help find problems early when your chances for treatment are better. Regular screenings may include blood pressure, cholesterol, glucose, prostate health, and more. Talk with your doctor or healthcare provider to see what screenings are recommended for you.
2. Be mindful of portions. As we age, our metabolisms may not be able to accommodate those late-night pizzas without risk of weight gain as our younger selves would. Here is a guide to help with your portion sizes.
3. Get up and move. Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. To get started, increase your physical activity level to 30 minutes per day on most days of the week. Ten minutes at a time is fine, and you can spread out your activity during the week so you don’t have to do it all at once. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous level for at least ten minutes at a time. Always check with your doctor before beginning any exercise program, especially if you're a man over 45, or if you have cardiovascular risk factors such as smoking, high blood pressure, high cholesterol, diabetes, or a family history of heart disease.³
4. Eat a balanced diet. There’s nothing quite like a juicy steak, but don’t forget to eat a variety of other protein foods, including seafood and plant-based sources such as beans, peas, and soy products. Cut down on saturated fat from high-fat meats, full-fat dairy products, and fried foods. Instead, opt for foods with unsaturated, heart-healthy fats such as olive oil, canola oil, nuts, seeds, and avocados.
5. Limit the alcohol. If you choose to drink alcohol, do so only in moderation. The American Heart Association recommends an average of 1 to 2 drinks per day for men. Different types of beer, wine, and liquor have different amounts of alcohol. But in general, a drink is one 12-ounce regular beer, 5 ounces of wine, or 1.5 ounces of 80-proof spirits, such as bourbon, vodka, or gin. The risk of various types of cancer, such as liver cancer, appears to increase with the amount of alcohol you drink and the length of time you've been drinking regularly. Too much alcohol can also raise your blood pressure and increase your risk of heart attack and stroke.⁴

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Sources

¹ Misguided masculinity keeps many men from visiting the doctor. American Heart Association. June 15, 2021.

² Centers for Disease Control and Prevention (CDC). Table: Health Care Visits to Doctor Offices, Emergency Departments, and Home Visits Within the Past 12 Months, by Selected Characteristics: United States, Selected Years 1997–2018. National Center for Health Statistics/Division of Analysis and Epidemiology. March 2, 2021.

³ Lifetime risks for cardiovascular disease mortality by cardiorespiratory fitness levels measured at ages 45, 55, and 65 years in men. The Cooper Center Longitudinal Study. Journal of the American College of Cardiology. April 12, 2011.

⁴ Alcohol Consumption and Cardiovascular Disease: A Narrative Review of Evolving Perspectives and Long-Term Implications. National Library of Medicine. September 09, 2024

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