A balanced exercise plan for men is to incorporate the 4 main types of exercise:
1. ‘Heart healthy’ or cardiovascular exercise works for at least 30 mins a day or 150 minutes in total each week. So try walking, jogging, cycling, hiking, swimming, sports and recreational activities that are fun and you enjoy. Exercise can be done in short bursts throughout the day- so try 10 minute bursts x3 throughout the day. Vigorous exercise also counts- so try an aim for 75 minutes of vigourous effort activity spread across the week as an alternative- enjoy playing football, badminton, spin or road cycling.
2. Strength exercises- try a variety of upper and lower body exercises twice a week. It helps to keep your bones and muscles strong and healthy.
3. Flexibility or stretch exercises- try at least twice a week to help promote bone and muscle health. Enjoy trying a yoga, Pilates, or martial art sesion to help you relax and de stress also.
4. Balance exercises- try at least twice a week. These are the Cinderella of forgotten exercises but are essential to help prevent falls in later life- so #getactive to your health and start training your body to adapt to challenges in balance and reduce your falls risk.
All of the above exercises can be structured into a regular work out session or fitted around your lifestyle. Regular exercise significantly reduces your risks of heart disease, cancer, stroke, hypertension, type 2 diabetes, obesity, lung diseases, and many other long term’ ill health’ conditions. Regular exercise also prevents post operative complications, so staying fit and healthy significantly helps prevent ill health following surgery too.