FITNESS
Monsour
How to MAN up
Maintain your health and enjoy your life
By Kim Monsour MH & S Contributing Columnist
As you get older , it ’ s important to pay more attention to your physical and mental health . The choices you make on a daily basis have a huge impact on your overall health and quality of life , as well as your family , by God ’ s design : Head of you home . As I write this column , it is my prayer these tips will help the men in our lives take action and live long , happy and healthy lives .
• Don ’ t skip your physical exams and routine health screenings . You must always address your health concerns with your doctor . As you get older , you are more at risk for certain types of cancers , such as , prostate and colon cancer . You are also , more susceptible to a number of cardiovascular conditions as you age . Ideally , you should be getting a full physical exam every two to three years at a minimum . Don ’ t guess ... TEST !
• Exercise regularly . Regular physical activity will help you achieve and maintain a healthy BMI and body fat percentage . A healthy BMI for men is anything between 18.5 to 24.9 . For optimal health , you should also strive to keep your body fat percentage below 24 %. A body fat percentage that is greater than 24 % is considered obese .
Ideally , you should strive to get approximately 150 minutes of physical activity per week or an average of 30 to 45 minutes per day .... Walking is enough !
You don ’ t have to do CrossFit . Your exercise routine should include both cardiovascular and strength training , though . No one needs a personal trainer forever , but perhaps meeting with one initially , getting a map and being held accountable is what we all need . That ’ s genderless !
• Limit your alcohol intake . You do not have to completely give up drinking alcohol ; however , you should limit your drinking to social gatherings and even then , you should try to only have one or two drinks .
• Reduce your stress levels . Without a doubt , your career , financial situation and family problems can add to your stress levels . However , it is important to take time for yourself and learn ways to cope with stress in a healthy way .
Higher levels of stress typically correlate with unhealthy habits such as , snacking on junk food , alcohol consumption , and smoking . You can reduce your stress levels through meditation , physical activity and taking part in activities that bring you joy .
I am also a big fan of counseling . It is a STRONG STRENGTH to admit you need help , not a weakness .
• Spend more time with positive and successful people . Typically , your daily habits and activities mirror that of your closest friends . Therefore , if you hang out with people who are physically active , positive and inspirational , you will be more likely to take on their habits and their outlook on life .
If you have friends that drink too much alcohol , overspend and play too many video games , then it may be time to find new friends . Your circle of friends should have a positive influence on you . Find a positive tribe ! Protect your family and community !
• Make time for activities that bring you joy . Whether you like music , art or sports , you should make time in your weekly schedule to take part in those activities . For example , if you want to see a concert or attend an art show , you should do that . If you want to play golf with your buddies , then make some plans to do that . You , and only you , know what makes you a better you … So , do it and will watch you thrive !
As you can see , regular checkups and the activities you choose to take part in , as well as , the people you spend time with will have an impact on your overall health . Choose wisely . We only have this one shot at life . Our life is a reflection of how well we lived . LIVE WELL !
• Kim Monsour is a professional health and wellness consultant , health coach and personal trainer . She can be reached at kimmonsour @ gmail . com
38 • MERIDIAN HOME & STYLE