June, along with being the start of summer, is also recognized each year as Men’s Health Month. We are celebrating by helping to increase awareness of preventable health problems, encourage early detection and treatment of disease among men and boys. This month gives health care providers, public policymakers, the media and individuals an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury, according to Men’s Health Month. Heart attacks, prostate cancer, high cholesterol and erectile dysfunction are all common health concerns aging men should be aware of.
Here are a few ways aging men can help prevent these concerns and lead an active, healthy lifestyle:
Men who are over the age of 50 have an increased risk for type 2 diabetes, heart disease and obesity. Having just one of the three can cause very severe additional health problems. According to Cleveland Clinic, it’s important to eat foods that are low in:
- Saturated Fats
- Trans Fats
- Added sugars
Following these guidelines can help with heart health and weight management. But, like most things, this is easier said than done. That is why at KC Wellness our programs are custom made for each person. Everyone has a different medical history, health issues, upbringing, fitness routine. and body type, which is why having a custom plan is vital for success. For some people, just diet and exercise won’t help them lose and maintain a healthy weight. We must carefully consider what is the most appropriate and effective program for you and your lifestyle.
Men can stay emotionally, mentally and physically fit by spending time with people of different ages and backgrounds. Often, socializing is seen as just an excuse to get out of the house and talk to new people. But socializing can also boost energy, which can make men feel years younger. According to Health in Aging, the best way to practice socializing is to volunteer locally or join a club.
Here are some local places in KC where you can volunteer:
Regular physical activity can maintain muscle and cardiovascular strength among aging men, and many experts believe physical activity can reduce the risk of diseases like dementia. Aerobic and cardio exercises are the best option for increasing flexibility and balance while working large muscle groups.
Jump Rope Circuit
Equipment: gym shoes (sneakers), jump rope
Benefits: Jumping rope helps develop better body awareness, hand-foot coordination and agility.
Safety: Your jump rope should be adjusted for your height. Stand with both feet in the middle of the rope and extend the handles to your armpits. That’s the height you’re going for. If it’s too long, cut or tie it to avoid tripping on the rope.
Duration and frequency: 15 to 25 minutes, 3 to 5 times per week
Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want to make sure you have plenty of space.
- Start by jogging forward as you swing the jump rope over your head and under your feet. Do this move for 15 seconds.
- Next, reverse your direction and jog backward as you continue to swing the jump rope. Do this move for 15 seconds.
- Finish your set by doing a hopscotch jump for 15 seconds. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you’d move them while doing jumping jacks. Do this move for 15 seconds.
- Rest for 15 seconds between sets.
- Repeat 18 times.
- Perform the moves for 30 seconds.
- Rest for 30 seconds between sets.
- The advanced circuit should be performed for 60 seconds at a time, followed by 60 seconds of rest.
- 20 High knees
- 20 Butt kicks
- 20 Lateral shuffles
- Stand with your feet hip-width apart, knees and hips bent. Lean forward slightly and brace your core.
- Lift your right foot, push off your left foot and move right while keeping your form.
- Place your feet together. Continue shuffling to the right.
- Repeat the same steps to the left side.
- 10 Crab walks
- Sit on the floor, knees bent and feet flat. Place your hands on the floor under your shoulders, fingers pointing forward.
- Lift your hips off the floor. “Walk” backward using your arms and legs, keeping your weight evenly distributed among your arms and legs.
- Continue walking backward for the desired distance.
- 20 Standing oblique crunches
- Stand with your feet shoulder-width apart. Place your hands on the back of your head, elbows pointing outward.
- Bend to the right, moving your right elbow down and right knee up.
- Return to starting position. Repeat on the left side.
- 20 Lunge jumps
Working out on a regular basis can also help make you happier…but how? You may have heard exercising helps to increase the endorphins in your brain, but not only does it increase endorphins, but it also increases dopamine, adrenaline and endocannabinoid! All of these brain chemicals are associated with feelings of happiness, confidence, feeling capable, less anxiety and stress relief.
By keeping track of cholesterol and blood pressure levels, men can prevent serious health problems from occurring. Prostate cancer and colon cancer are two major health risks for men over the age of 50. Routine screenings can help catch these kinds of cancer so they can be treated before they become severe.
To set up an appointment or learn more about KC Wellness Center 816-214-5276 or visit http://bit.ly/2mjwoOh.