5 exercises that are especially good for men's health and worth trying.
Every man desires a healthy, strong, and energetic body. However, the busy work schedule and modern lifestyle cause many to neglect self-care.
Below are some exercises that are particularly good for men's health, based on available scientific evidence, according to a doctor from the Department of Andrology - Sexual Medicine, Hanoi Medical University Hospital:
HIIT workout
Men can try conquering the challenge with HIIT (High-Intensity Interval Training), a method of high-intensity interval training also known as high-intensity cardio.
This is an effective calorie-burning exercise that helps improve endurance, cardiovascular health, and muscle strength. Just 20-30 minutes a day, and you'll feel the positive changes in your body.
This type of workout burns thousands of calories in a shorter amount of time, and the burning continues even after you've finished exercising. However, you should allow yourself at least 48 hours to recover after a HIIT workout to avoid increased rhabdomyolysis, a severe breakdown of muscle fibers that can lead to injury.
Training with weights
Weight training is considered the secret weapon for toned muscles. It strengthens muscles, improves bone density, and reduces the risk of injury. You should start with an appropriate weight and gradually increase it over time for best results.
Yoga is good not only for women but also for men. (Illustration: Getty)
Tree
Yoga is a "remedy" for both mind and body, helping to increase flexibility, improve posture, and effectively reduce stress. Simple yoga exercises can be done at home and are suitable for all levels.
A study in India indicated the benefits of yoga for men's sex lives, such as improved sexual function in terms of desire, sexual satisfaction, performance, ejaculation control, and orgasm. This may be due to a combination of factors, including better pelvic floor muscle tone, improved mood, and reduced anxiety.
If you're struggling with insomnia or simply having trouble falling asleep at night, yoga might be the remedy you need.
Swimming
Swimming is a full-body sport for fitness and endurance, a low-impact exercise that engages the entire body, strengthens cardiovascular health, and effectively burns calories. 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 great companion for lasting health; it's a simple, easy exercise suitable for all ages. Walking every day improves cardiovascular health, reduces the risk of chronic diseases, and boosts mental well-being.
According to two new studies in 2023, simply walking 30 minutes a day can reduce the risk of serious cardiovascular disease and dementia. Researchers found that the risk of heart disease and cancer decreased by 10% when you walked 2,000-10,000 steps per day.
They also found that the faster the walking speed, the greater the benefits. Walking at 80 steps per minute or more significantly reduces the risk of serious diseases compared to walking at 40 steps per minute. And regardless of speed, consistent walking can help reduce stress and body fat.
