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Why Men’s Health? In Australia, the conversation around men's health has gained significant traction in recent years. The World Health Organization (WHO) defines health as 'a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity'. For men, the three most common causes of ill health and disease burden are cancer, cardiovascular disease, and mental health issues. As we delve deeper into the statistics and realities, it becomes evident that proactive measures are crucial in promoting overall well-being among men. The majority (79%) of illnesses and diseases affecting males are modifiable through exercise and other healthier habits. Furthermore, men's total burden of disease is 1.2 times that of women, reflecting its economic and societal impacts on the population (2). This underscores the growing support for the use of exercise and lifestyle adjustments in maintaining optimal health. These statistics clearly position men’s health squarely within the scope of the WHO definition and emphasize its importance as a focal point for exercise physiologists.  Correlation of fitness to threshold for dependence (7) The role of exercise Exercise is not merely about physical fitness but is integral to maintaining mental well-being. Regular physical activity has been shown to reduce the risk of chronic diseases such as heart disease and diabetes, while also improving mood and reducing stress levels. Initiatives promoting active lifestyles among men have seen encouraging results, emphasizing the positive impact of exercise on overall health. Men who have increased aerobic fitness and muscular strength have improved other aspects of wellness such as dietary habits, lesser consumed alcohol, increased steps daily and consistency with dental health just to name a few (4). What types of exercise you may ask? 1. Cardiovascular Exercise: Activities such as brisk walking, jogging, cycling, or swimming help improve heart health and boost overall endurance. Recently high intensity interval training or HIIT has become popular and it stands as a sound choice recently demonstrating with both short and long rest periods a noteworthy improvement in VO2Max comparatively to other methods of training (5). 2. Strength Training: Incorporating resistance exercises with weights or body weight (e.g., push-ups, squats) builds muscle strength and supports bone health. Men particularly respond well in health outcomes and quality of life scores with an increase intensity of exercise versus women, so try find yourself some big weights for your exercises (6). 3. Flexibility and Balance: Practices like yoga or tai chi enhance flexibility, balance, and coordination, reducing the risk of falls and injuries. Lifestyle Changes for Better Health Beyond exercise, lifestyle choices play a pivotal role in men's health. Dietary habits, smoking, and alcohol consumption are critical factors influencing overall well-being. Embracing a balanced diet rich in fruits, vegetables, and lean proteins supports physical health, while reducing tobacco and alcohol intake can mitigate the risk of chronic diseases. Australian businesses are stepping up to promote healthier lifestyles among employees, offering wellness programs that educate and incentivize positive choices. By fostering a culture of health within workplaces, organizations contribute not only to the individual well-being of their employees but also to increased productivity and morale. This could be the beginning of your changes if you think of how much of your time you spend at work in a week. Recommendations for Lifestyle Changes: 1. Healthy Eating: Opt for a diet rich in fruits, vegetables, whole grains, and lean proteins while minimizing processed foods and sugars. A good place to start is following the Australian Guide to Healthy Eating, or even visiting a dietitian if you are particularly stuck.  Australian Guide to Healthy Eating (1) 2. Smoking Cessation: Seek support through smoking cessation programs and resources to quit smoking for good. Your doctor, Exercise Physiologist and other health professionals can always refer you to the right place.
3. Moderate Alcohol Consumption: Limit alcohol intake to reduce the risk of liver disease, cardiovascular problems, and mental health issues. Again there are guidelines out there (eg. No more than 10 a week, or 4 in a day) but if you need support always consider your doctor as an ally. Seeking Professional Guidance For men looking to kickstart their journey towards better health, consulting an exercise physiologist can be highly beneficial. These specialists are trained to assess individual fitness levels, tailor exercise programs, and provide guidance on achieving health goals effectively and safely. Whether recovering from an injury, managing a chronic condition, or simply aiming to improve overall fitness, an exercise physiologist offers personalized support and accountability in optimizing health outcomes. Addressing men's health in Australia demands a collective effort to promote exercise and lifestyle changes. By raising awareness, advocating for preventative measures, and supporting healthy choices, we can empower men across the country to lead fulfilling and healthy lives. Together, we can build a future where men's health is prioritized, ensuring a stronger, healthier Australia for generations to come. Thomas Harrison Resources used for further reading:
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What is lower back pain? Lower back pain is an extremely common presentation, as it is estimated that up to 70% of individuals will experience lower back pain within their lifetime. Lower back pain can have various underlying causes. Yet, it is reported that up to 85% of all cases have mechanisms that are poorly understood. Consequently, this results in this type of back pain being classified as non-specific (or having an unknown origin). However, there is evidence to suggest that exercise can play a vital role in reducing symptoms. Exercise can improve back strength, flexibility, and range of motion.1 Exercise can also help to improve function and mood and ultimately promote good health. Below are 4 exercises that you can complete at home, which can help reduce symptoms of lower back pain and provide relief. Knee to chest stretch For this exercise, lie down on your back (your bed or a firm couch is a great place for this exercise). Start by slowly bringing one knee towards your chest. You should feel a gentle stretch within your glutes and hamstrings. Try holding this stretch for 10 seconds. Importantly, with stretching you should not stretch to the point of pain. That is, stretching should be pain free. Once you have held this stretch for 10 seconds, alternate to your opposite side holding for 10 seconds. Pelvic tilts The next exercise that you can try is a pelvic tilt. Lie down on your back with your knees bent and feet flat on the floor. Next try to flatten your lower back down onto the ground. You can do this by trying to pull your bellybutton towards your spine and squeezing your glute muscles. You should feel the majority of effort occurring with your abdominal and glute musculature. You can start by completing 2 x 10 repetitions. Bridges This exercise is known as bridging or bridges. Again, lie down on your back with your knees bent and your feet flat on the floor. Perform a pelvic tilt and then lift your hips up off the floor. Try to lift your hips up to a height where a straight line is made through your knees, hips, and shoulders. Then, slowly lower your hips back down to the starting position. You can start by completing 2 x 10 repetitions for this exercise also. Deadlift To start this exercise, you want to position the bar above the balls of your feet and have your feet approximately shoulder width apart. Squat down to pick up the bar using an overhand grip. Once standing upright stand with your knees slightly bend. Hinge forward with your hips and keep your back straight (like you are taking a bow) whilst running the bar along your legs. Squeeze your glutes and hamstrings to return to the starting position. You can start by completing 2 x 8 for this exercise. When selecting a weight, make sure you feel as though you could still complete an additional 3 – 4 repetitions once you have completed 8. Ultimately, being active and making sure we move can help improve symptoms of lower back pain over the long term. 2 The key is finding an exercise or an exercise routine that works best for you. If you would like further information, feel free to consult your local accredited exercise physiologist.
References Searle, A, Spink, M, Ho, A & Chuter, V 2015, ‘Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials’, Clinical Rehabilitation, vol. 29, no. 12, pp. 1155–1167. Exercise is Medicine 2024, Exercising with lower back pain, Exercise is Medicine, viewed 30 May 2024, <EIM Rx series_Exercising with Lower Back Pain.pdf (exerciseismedicine.org)>. |
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