5 Special Exercises That Are Good for Men's Health You Should Try
As a man, everyone wants to have a healthy, flexible, and energetic body. However, the busy work schedule and modern lifestyle make many people "neglect" to take care of themselves.
Below are some exercises that are especially good for men's health based on current scientific evidence, according to doctors from the Department of Andrology - Gender Medicine, Hanoi Medical University Hospital:
HIIT Workout
Men can try to conquer the challenge with HIIT (High-Intensity Interval Training) exercises, a method of high-intensity interval training, also known as high-intensity cardio.
This is an effective calorie burning exercise that helps increase endurance, improve cardiovascular health and strengthen muscles. Just 20-30 minutes a day, you will feel positive changes in your body.
This workout burns thousands of calories in a shorter amount of time, and the burn continues even after you've finished exercising. However, it's important to allow yourself at least 48 hours to recover after a HIIT workout to avoid increasing rhabdomyolysis, a breakdown of muscle fibers so severe that it can lead to injury.
Workout with weights
It is considered the secret weapon for toned muscles. Weight training helps increase muscle strength, improve bone density and reduce the risk of injury. You should start with the right weight and gradually increase it over time to get the best results.
Yoga is not only good for women but also for men. Illustration: Getty
Yoga
Yoga is a "medicine" for the mind and body, helping to increase flexibility, improve posture and effectively reduce stress. Simple yoga exercises can be done at home, suitable for all levels.
A study in India found that yoga benefits men's sexual lives by improving their sexual function in terms of desire, sexual satisfaction, performance, ejaculation control, and orgasm. This may be due to a combination of things, including better pelvic muscle tone, improved mood, and reduced anxiety.
If you struggle with insomnia or simply can't fall asleep easily at night, yoga may be the remedy you need.
Swimming
This is a full-body sport for flexibility, a low-impact exercise that helps exercise the entire body, strengthens cardiovascular health and burns calories effectively. Swimming is also a fun recreational activity suitable for the whole family.
Walking is also a good exercise for men's health. Illustration: Gettyimages
Walk
Walking is a companion for lasting health, a simple exercise, easy to do and suitable for all ages. Walking every day helps improve cardiovascular health, reduce the risk of chronic diseases and enhance mental health.
Walking just 30 minutes a day can reduce your risk of serious heart disease and dementia, according to two new studies in 2023. Researchers found that your risk of heart disease and cancer drops by 10% when you walk 2,000 to 10,000 steps a day.
They also found that the faster the pace of walking, the greater the benefits. Walking at a pace of 80 steps per minute or more reduced the risk of serious illness by a larger percentage than walking at 40 steps per minute. And walking at any pace, as long as it was consistent, was associated with a reduction in stress and body fat.
