Fitness – Man-UP Men’s Health

Are you “out of shape” (i.e. not physically fit)?
What is your response to the questions below?

Fitness Questions
1. Are you always tired?
2. Do you become tired “winded” after walking up a flight of stairs?
3. When you walk up a flight of stairs, does it take a long time for your heart rate to return to normal?
4. Do you become short of breath during light activity?
5. Do you have weak and sore muscles after minimal physical activity?
6. Is your resting heart rate fast?
7. Can you do 10 push-ups? Can you do 5 push-ups?
8. Do you have insomnia or poor sleep habits?
9. Do you frequently crave sugar?
10. Do you have chronic health problems?

Men	Age:20-29	Age:30-39	Age:40-49	Age:50-59	Age:60+
Excellent	54 or more	44 or more	39 or more	34 or more	29 or more
Good	45-54	35-44	30-39	25-34	20-29
Average	35-44	24-34	20-29	15-24	10-19
Poor	20-34	15-24	12-19	8-14	5-9
Very Poor	20 or fewer	15 or fewer	12 of fewer	8 or fewer	5 or fewer

Men have shorter life expectancies and live sicker than women. Physical fitness can do more than just make you look better. Physical fitness can help men to live longer and improve their quality of life.
There are many ways that EXERCISE can improve men’s lives including:

Ways to Improve Your Health
1. Reduce risk of heart disease and stroke
2. Lower cholesterol level
3. Lower blood pressure
4. Improve blood sugars (improve control of diabetes)
5. Lower the risk of some cancers (e.g. colon cancer, lung cancer)
6. Improve quality of life
7. Improve quality of sleep
8. Increase your energy level
9. Increase your testosterone level
10. Give you a longer and healthier life

Don’t just sit there, Do Something!
Where do you start on the road to improving your fitness? There is no better place to start on your journey than at the beginning.
Here are 5 Quick Tips on how you can get started on your fitness journey.

5 Quick Tips
1. See Your Primary Care Doctor. Before you start, see your doctor for a complete physical examination and make them aware of your plans to begin a workout routine. Make sure that your doctor gives you the “all clear” check-off or provides you with information on limitations or restrictions you make have in exercising.

2. Find A Workout Partner. A workout partner is the person you will be accountable to as you begin your workout journey. Your accountability partner will have your back and will help you stay on course as you engage in your workout journey.

3. Start Slow and Easy. Perform exercises that you know you can do. Avoid starting with a difficult work out. The result is usually soreness and discouragement. The goal is to be able to return for the next workout.

4. Use Proper Technique. Make sure you understand how to work the equipment or how to do the exercise. One of the easiest ways to get injured is using improper technique.

5. Be Consistent. Look at your schedule before you start your workout journey. Establish a realistic workout plan that fits your life schedule, then stick to it. Avoid missing your scheduled workouts. However, if your schedule changes, avoid long lapses in workouts. Jump back into the routine quickly.

How Many Push-Ups Can You Do?

The Push Up Fitness Chart

Men Age:20-29 Age:30-39 Age:40-49 Age:50-59 Age:60+

Excellent 54 or more 44 or more 39 or more 34 or more 29 or more

Good 45-54 35-44 30-39 25-34 20-29

Average 35-44 24-34 20-29 15-24 10-19

Poor 20-34 15-24 12-19 8-14 5-9

Very Poor 20 or fewer 15 or fewer 12 of fewer 8 or fewer 5 or fewer

From Essentials of Exercise Physiology

References:
http://diet.mayoclinic.org/diet/move/exercise-benefits-for-men
https://www.healthline.com/nutrition/how-to-start-exercising
https://www.verywellfit.com/push-up-test-for-upper-body-strength-and-endurance-3120272