Exercise and Weight Management
Why is physical activity an important public health measure?
It is well recognized that physical activity is important for good health. A lack of physical activity is linked to an increased risk of serious chronic diseases, such as cardiovascular disease and diabetes. In fact, people who are not active are almost twice as likely to die from a heart attack compared to those who are active. After cigarette smoking, physical inactivity is the most important modifiable factor contributing to the high burden of chronic disease in our community.
The proportion of the population who are physically inactive has increased over recent years, along with rising levels of being overweight. It is predicted that these trends will result in an even greater burden of chronic disease in the future. Therefore, there is an increasing focus on making physical activity a priority for public health.
Did you know?
Raising levels of physical activity and reducing obesity are recognized by governments as top priorities to improve the health of all men.
Breathe heavier and you just may live a longer and better life
Being active for at least 30 minutes every day (until you begin to feel warm and your heart begins to beat faster) will improve your overall health and reduce your risk of disease.
Even if you eat the correct foods and have a healthy balanced diet, it is still important to be active and fit. Research shows that fitness is a strong measure of health and can lead to an improved quality of life.
Did you know?
If everyone walked for at least 30 minutes every day, more than 40% of heart attacks could be prevented.
Can increased physical activity prevent disease?
Men suffer from high rates of cardiovascular disease; coronary heart disease is the leading cause of death in men, responsible for about one-fifth of all male deaths in 2005. Preventing cardiovascular disease and diabetes, and addressing common risk factors (smoking, high blood pressure, high cholesterol, being overweight) is therefore particularly important for men. Research clearly shows that higher levels of physical activity throughout life:
- reduce the likelihood of early death, caused by cardiovascular disease
- reduce the number of new cases of cardiovascular disease and type 2 diabetes
- lower body weight, blood pressure and cholesterol levels
Did you know?
Research shows clearly that physical activity can lower the rate of cardiovascular disease, diabetes, high blood pressure, obesity & high cholesterol.
Is physical activity linked to male reproductive health?
There is increasing evidence for links between cardiovascular health and male reproductive health, which is another good reason for men to think about being more physically active.
Erectile dysfunction
It is becoming clear that erectile dysfunction (ED) is not only linked with cardiovascular disease (as they often happen together) but ED can be an early warning sign of cardiovascular disease. ED has been shown to give the same level of risk for a future cardiovascular event (such as a heart attack) as having a family history of heart disease or being a cigarette smoker, particularly when ED happens in younger men.
Erectile dysfunction and cardiovascular disease have some common underlying causes and share risk factors, including a low level of physical activity. Many studies have shown that men who have high levels of physical activity have lower rates of erectile dysfunction. Engaging in moderate levels of physical activity (e.g. 30 minutes of exercise each day) may help to prevent both erectile dysfunction and cardiovascular disease.
Prostate cancer
A link between low levels of physical activity and prostate cancer in men has not been shown in research, but some research shows that very high levels of physical activity may protect against aggressive forms of prostate cancer (e.g. cancers that spread quickly). More research needs to be done to understand these possible links better.
Including physical activity when men are being treated for prostate cancer to improve quality of life may be helpful. In men with prostate cancer, physical activity can help to lower the chance of cardiovascular disease, diabetes and osteoporosis, which may occur in men receiving androgen deprivation therapy to reduce testosterone levels. Physical activity may also reduce side effects of treatment as well as depression and anxiety in prostate cancer survivors, as has been shown in other cancers.
It therefore seems helpful for men to include physical activity in their lifestyle following a prostate cancer diagnosis. However, we presently know little about whether men with prostate cancer experience barriers to physical activity after a diagnosis or what might help them to become more active.
Other prostate disease
There is evidence for a link between increasing levels of physical activity and lower rates of benign prostate enlargement (BPH, benign prostatic hyperplasia) or bothersome urinary symptoms (LUTS, lower urinary tract symptoms). These findings suggest that physical activity might help in preventing these prostate problems.
Did you know?
Research showing links between low physical activity and erectile dysfunction, prostate enlargement and urinary symptoms suggests that having an active lifestyle may help men to maintain reproductive health, and general health and well-being.
Male infertility and testosterone levels
The rising levels of being overweight in the community, linked closely to lower levels of physical activity, are particularly important for male reproductive health.
Obese men are more likely to have low testosterone levels and erectile dysfunction, and as a group are less fertile than normal weight men. Obesity is also a major risk factor for type 2 diabetes (sometimes called adult-onset diabetes), a condition where blood glucose levels are higher than normal.
Men with type 2 diabetes have rates of erectile dysfunction - up to twice as high as men without diabetes and are at risk of low testosterone levels. Testosterone is needed for muscle strength, maintenance of bone, and is important for male sexual and reproductive health.
Men with diabetes who are not able to keep their blood glucose levels well controlled with medicines, insulin or other means, and men who have both diabetes and obesity, are at most risk of male reproductive problems.
Reducing body weight in obese or overweight men, with or without diabetes, may have positive effects on reproductive health but preventing obesity in the first place is the best way to reduce risk for the conditions linked with obesity and type 2 diabetes.
Along with dietary changes, physical activity is very important in either keeping a healthy weight or losing weight if needed.
Did you know?
Being overweight, diabetes and male reproductive health problems are linked – physical activity may help in preventing these health problems.
Has increased physical activity been shown to improve reproductive health problems?
While the links between physical activity and male reproductive health problems are clear, there is little research showing that physical activity actually prevents or reduces these problems.
An Italian study demonstrated that an exercise program improved erectile function in some overweight men with erectile problems.
This study is the beginning of evidence for including physical activity with other treatments for erectile dysfunction. This will also have benefits for cardiovascular and general health.
Did you know?
Exercise/weight loss programs may help some overweight men with erectile dysfunction to improve their erectile function.
Can treatments for reproductive health problems work better when combined with physical activity?
The possible benefit of increased physical activity, when taking drugs or other treatments for male reproductive conditions, is not clear. However, it has been suggested that for men with cardiovascular disease or diabetes, increasing physical activity may not only better control these health problems, but also improve the effect of any drug treatment for ED.
While further research is still needed, including physical activity into prevention and treatment programs for men with reproductive health problems would appear to be helpful.
Physical activity for all men
Living with a reproductive health problem can affect men psychologically as well as physically. Relationships can suffer, quality of life can be reduced and social interactions affected. There are many ways for men to get help with these issues including speaking to professionals or to other men in a similar situation.
Also, the benefit of physical activity in managing depression and anxiety, and for improving general quality of life, makes it even more important to include physical activity in the management of male reproductive health conditions.
The good news is that even moderate levels of activity, such as walking, appear to lower the risk of a range of health problems. So get moving today, and improve your reproductive and general health.
Did you know?
Moderate physical activity such as brisk walking is important for general health and male reproductive health – just 30 minutes a day can help!
Getting more physical activity
Men who increase their activity level over a five year period cut their chances of dying early by almost half. This is true no matter how old you are. Significant benefits are obtained at higher levels of activity – but the greatest benefits are for those who go from no exercise at all to doing a little. Exercise will make you feel better physically and mentally.
Need more convincing? Read more about 10 Health Benfits of Regular Exercise for Men here.
Also, check out WebMD's Exercise and Fitness Tips to Improve Your Health, which answers lots of questions about exercise and health.
Incorporating a small amount of physical activity every day isn't difficult. Here's how:
At work:
- Take the stairs instead of the elevator
- Get up from your desk whenever possible and walk around the office, or deliver documents or messages to co-workers in person rather than by email
- Go for a walk at lunch time and during breaks
At home:
- Join a sports team or a gym
- While watching TV, do some sit ups
- Go for a walk after dinner
Losing Weight
Did you know?
Research has found that people who are obese at 40 can lose up to seven years off their life expectancy. This means that being overweight in middle age increases the risk of dying early as much as smoking does.
In order to lose weight, people should be active for up to 60 minutes at least three times a week.
The two main indicators of whether you need to lose weight are waist measurement, and body mass index (BMI).
Waist Measurement
- Find the top of your hip bone and the bottom of your ribs
- Breathe out naturally
- Place the tape measure midway between these points and wrap it around your waist
- Make a note of the measurement
As a general rule, if your waist measurement is over 94cm (37”), you should consider losing weight; if it is over 102 cm (40”), you should consult your Family Doctor about your health and weight-related illnesses such as diabetes. If you are overly tired or thirsty, it may be a sign of diabetes.
Body Mass Index (BMI)
BMI can be a good indicator to assess physical fitness, but has a few shortfalls for people with “stocky” or muscular builds. There are several BMI indicators available online that only require your height and weight. If your BMI is above 25 you may be overweight and if it is above 30 you may be considered obese. A BMI calculator can be found here.
There are 7 benefits that men can reap from losing weight:
- Your blood sugar levels improve and you'll decrease your chance for Type 2 Diabetes.
- There will be less chance for the need for high blood pressure medication because of lowered blood pressure.
- It will ease the wear on your joints and your chance for Osteoarthritis so that you have less aches and pains.
- Minimize your risk of sudden death from heart disease or stroke.
- High cholesterol is lowered.
- You'll be able to sleep better and you will wake up feeling more rested.
- You'll enjoy increased energy levels and improved mobility.
Read more: http://www.articlesbase.com/health-articles/seven-benefits-of-weight-loss-for-men-3724835.html#ixzz1DPWmi026
Under Creative Commons License: Attribution
10 Health Benefits of Regular Exercise for Men >>
