Starting at the age of 35, men enter a period when the body begins to gradually decline essential physiological functions such as muscle mass, testosterone and metabolic rate.
These silent changes, if not controlled, can increase the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and high blood pressure.
Dr. Jagadish Hiremath, a public health expert at Ruby Hall Clinic, Pune (India), shared with indianexpress that the period after 35 is an important time for men to establish a healthy lifestyle.
Prioritizing physical and mental health care not only helps them maintain energy and work efficiency but also protects the quality of life in the future.
Here are six essential habits that men over 35 should follow:
1. Strength training:
Strength training is 2-3 times a week with exercises such as squats, deadlifts, and weightlifting to help maintain muscle, metabolism, and increase bone density. Research shows that this slows down the process of muscle loss due to aging.
2. Enhance cardiovascular activity:
Aerobic exercise such as brisk walking, cycling or swimming for at least 150 minutes a week improves circulation and reduces the risk of cardiovascular disease.
3. Eat scientifically:
A diet rich in lean protein, whole grains, good fats, vegetables and fruits helps balance hormones and control weight. Avoid processed foods, refined sugar and increase omega-3 to reduce inflammation.
4. Maintain hormonal balance:
Get 78 hours of sleep, manage stress with meditation or mindfulness, avoid alcohol to maintain testosterone and reduce stress hormone (cortisol).
5. Stretch and move flexibly:
Practicing yoga and stretching before and after your practice helps increase flexibility, limit injuries and support joint health.
6. Regular health check-ups:
screening for blood pressure, diabetes, cholesterol and prostate (after age 40, etc.) helps detect underlying diseases early, thereby treating them promptly and effectively.
It's never too late to change. The above habits not only help men stay in shape and healthy but also maintain an excited spirit, ready to accept challenges in life and work.
