Aim to be fit and fine
Keeping fit is mainly related to a balance of diet, exercises, and sleep pattern and it’s no different for men too.
Men are less concerned about their health compared to women and hence face more severe health issues. After the age of 30 there are many changes in the body due to sedentary lifestyle and unhealthy habits like alcohol consumption and smoking habits, and work stress that impact fitness. Dr. Anand Prayaga, Senior Doctor, Prakriti Shakti says, “increase in the visceral fat damages the cellular function and leads to insulin resistance and thickens the artery and causes the plaque formation and leads to atherosclerosis and high cholesterol hence increase blood pressure and cardiac diseases. Increase in abdominal fat and over all weight causes exertional dyspnoea, snoring and sleep apnoea. Smoking and alcoholism increases the risk of cardiac health and nerve damages and sexual dysfunction.”
Dr. Rohini Patil, Founder & CEO, Nutracy Lifestyle says, “choose activities that you find enjoyable and are more likely to stick with in the long run. This could be playing a sport, going for hikes, cycling, or dancing. Ensure you get adequate sleep to support muscle recovery, hormone regulation, and overall well-being. Chronic stress can impact fitness goals. Incorporate stress-management techniques such as meditation, yoga, or engaging in hobbies to promote mental well-being.”
Fitness Cues
Men need to increase their muscle mass and reduce the visceral fat. This can be done by including more healthy fat and fibres to reduce the visceral fat and keep the balance in good and bad cholesterol in the blood and reduce carbs by replacing commonly used grain to millets and reducing the intake. Arvind Jain, Co-founder, AS-IT-IS Nutrition explains, “exercising regularly can help release endorphins (the feel-good hormone) that contribute to physical and mental fitness in men. Exercising daily helps regulate blood sugar, and blood pressure, burn calories, improve mood, and self-confidence, boost libido and overall vitality in men. Lifting weights can help build muscles, burn more calories, and build flexibility, and coordination.” For men aiming to improve strength and stamina, a recommended exercise routine involves 3-4 days of resistance training. “This form of training helps build muscle mass and enhance overall physical performance. Additionally, allocating 10-15 minutes for meditation can provide mental and emotional benefits, promoting relaxation and focus. By combining these practices, men can achieve greater physical prowess and mental well-being,” says Prachi Helekar, Founder, Helekar Pilates Studio.
Nutritional Nuances
Adequate dietary intake or supplementation with micronutrients with antioxidant properties like vitamins A, C, E, copper, Zinc, Selenium, Magnesium is suggested for men. Adequate protein (1g/Kg of body weight), fibre (38g), adequate healthy fats like omega-3 fatty acids (1.6g/day), calcium (1000mg), vitamin D (600 IU), vitamin B12 (2.4mcg), carotenoids like lutein and Zeaxanthin (for eye health), iron (8mg) must be a part of men’s diet. Vipul Sanadhya, Founder, Win Everyday, Ohhana Lifestyle Pvt Ltd., explains, “to build a stronger self, you need the building block for all things that compose your physical self — protein. So, a diet rich in class A protein will never falter you. For a man to have the traditional facets that men, in general, want to see in themselves, one hormone controls all — testosterone. Testosterone production is governed by the consumption of good and healthy fats in your diet. Such as butter, ghee, and cheese. Consumption of whole foods that are rich in essential micronutrients, minerals, and vitamins is what we should be consuming while avoiding sugars and carbohydrates as much as possible. Understanding the science behind a good diet is extremely important. And we can help solve that in just four words - High Protein = Low Carb.”
Remember fitness and nutrition are long-term commitments. Be patient, stay consistent, and make gradual, sustainable changes for lasting results.