Physical activity is an essential part of a healthy lifestyle. To stay healthy, perform optimally, and slow the aging process, you need to be physically active throughout your life. Poor fitness is linked to obesity, diabetes, smoking, high cholesterol and high blood pressure.1 Men who do not exercise regularly are more likely to suffer from the chronic problems shown below. They are also more likely to become physically disabled.
Two Sides of Physical Activity: Aerobic and Resistance Exercise
Physical exercise comes in two general but not mutually exclusive categories: aerobic exercise and resistance exercise. A complete exercise program includes both aerobic and resistance exercises. Specifically, aerobic exercise improves cardiovascular fitness. Resistance exercise increases lean muscle mass and improves resting metabolism. Additionally, both types of exercise improve body composition; lower the risk of diabetes, high blood pressure, and obesity; reduce stress; improve symptoms of depression; and improve sleep.
In addition to aerobic exercise and resistance exercise, abdominal strength and flexibility are important components of overall men’s health. A complete exercise plan includes all of the following health components.
Select a link for specific resistance exercises.
- Back Exercises for Men
- Bicep Exercises for Men
- Chest Exercises for Men
- Leg Exercises for Men
- Shoulder Exercises for Men
- Tricep Exercises for Men
- Lower Back Exercises for Men
Select a link for specific abdominal exercises.
Physical Activity Recommendations by the American College of Sports Medicine (ACSM) and American Heart Association (AHA)
Aerobic Exercise for Men
| Aerobic Activity | |||
|
Population Group |
Frequency (days/wk) |
Intensity |
Duration (min/day) |
|
18-64 yr old men |
Minimum 5 |
Moderate |
30 |
|
Minimum 3 |
Vigorous |
20 |
|
|
Older Men ≥65 yrs old |
Minimum 5 |
Moderate |
30 |
|
Minimum 3 |
Vigorous |
20 |
|
Resistance Exercise for Men
| Population Group | Frequency | Intensity/No. Exercises |
| 18-64 yr old men | >2 nonconsecutive days | 8 - 12 reps per set; 5 - 10 exercises for major muscle groups |
| Men >65 yrs old | 2 nonconsecutive days | 10 - 15 reps per set; 5 - 10 exercises for major muscle groups |
The Elite Men’s Guide provides an in-depth look at each of these four main components or exercise for men as well as practical ways to incorporate each into a busy life. Particular attention should always be paid to safety, especially in vulnerable areas such as the lower back and shoulders. Take our cardiovascular risk assessment to determine whether or not you should consult a physician prior to beginning an exercise regimen. Then, click the links below to find out more about each individual component.
- Exercise Risk Assessment
- Aerobic Exercise
- Resistance Exercise
- Lower Back Pain Exercises
- Stretching Exercises for Men
- Circuit Workouts for Men
