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What are the best health tips for men over 40

It’s imperative these days to stay fit and in good health, just to keep up with the fast pace of modern-day life, so you can adapt favourably and cope with the stresses you face in the ever-changing conditions. Fitness, of course doesn’t just mean physical strength, but mental resilience as well.

Modern living requires you to be in good health and to achieve this, you must stay physically fit.

We know that physical fitness refers to your body’s ability to function without getting tired, and is measured according to the bodily functions that relate to endurance, strength, coordination, flexibility and agility. As such, general alertness, muscular endurance and strength and cardiovascular reliability are obvious signs that you are fit.

So good health and physical fitness are interrelated. When you’re fit, then you are considered healthy, and if you’re healthy your physical fitness level will naturally improve.

There has been so much written about health and fitness it can seem like information overload. Some of the information can be conflicting, some can be confusing, too serious, too long or too complicated. But whatever information you read, it will be worthless unless you take action and use it.

Here are 3 simple steps that you can implement to improve your overall health and fitness:

Daily exercise

The best thing you can do for your health is to exercise daily.

Government guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. This can, and should be spread over the course of the week, which means that realistically you only need to find a window of 20 minutes a day.

Daily exercise does not mean that you must go and pump iron at the local gym every day. Unless pumping iron is what you want to do, by forcing yourself to do something you are not enjoying will not do anything for your health as you won’t get anything out of it.

In its simplest form, your daily exercise needs to be something that elevates your heart rate which can be something as simple as walking, or doing household chores such as laundry or mowing the lawn.

Spot training certain bodily areas does not have any scientific merit that it works. You may be toning the muscle by ding a million ab crunches, but there’s no guarantee that you’re burning fat which is actually what you want to do.

You should focus on full-body workouts and include both endurance and strength training.

Healthy diet

Yes, you know you need to eat a healthy, balanced diet, but sometimes that Krispy Kreme doughnut just screams your name!

If your diet is healthy 99.9% of the time, a little sin occasionally will not be the end of the world.

In the 21st century we are a more nutritionally advanced culture. We have learned about natural products and supplements that can help us achieve and maintain good health much longer than we used to, as well as to eat the right foods that will make our organs function at peak levels, well into old age.

From breakfast to dinner, you should try and eat a healthy, low animal-protein, grain-rich diet with plenty of fruit and vegetables

Vegetables and fruits will keep you energised and healthy. Plants in their natural state contain lots of fibre and nutrients. Where possible it’s better to buy organic as they are free from chemical contamination.

Fat consumption should be limited because it can be harmful to your body, especially saturated fats, because they can increase your cholesterol. For tips on lowering your cholesterol, read our earlier blog.

Stay hydrated

Be honest, do you drink the recommended two litres of water daily? (That excludes all tea, coffee, fruit juice and alcohol)

There are two camps on the two litre rule; those that say we should, and those that say there’s no scientific evidence that it’s needed.

The two litre recommendation hails back to 1945 when the United States Food and Nutrition Board of the National Research Council recommended drinking one millilitre of liquid for every calorie consumed. At the time, the average calories recommended for men was 2,500, which equates to two and a half litres of water.

This was reinforced in the 1974 book ‘Nutrition for Good Health’, which recommended the average adult drank six to eight glasses of water a day.

Whatever the ideal amount is, one thing is for certain most adults don’t drink enough water.

Our bodies are 60 percent water. We lose water by sweating, breathing and urinating, and what gets lost should ideally be replaced.

However, our reliance on tea, coffee, soda and alcohol can actually make us more dehydrated.

So, if there’s one thing you do to improve your health, drink more water.

It’s never too late to start taking control of your health and fitness, but, it’s your decision on whether you want to or not.

If you’re looking to increase your physical activity, but the thought of the gym leaves you, why not give Combat Arts a try? For more details about classes and training, email

Post Author: Gordon McAdam

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