It’s that time of the year again! Movember is upon us! If you haven’t heard of Movember (you must have been living under a rock?), it is an annual event that involves the growing of moustaches during the month of November to raise awareness for men’s health issues. The purpose of the event is to promote men living happier, healthier and longer lives. It is a big topic here in Australia but is one that is still unfortunately not spoken about enough.
Did you know?
- Men die 6 years younger than women on average.
- Heart disease is the leading killer of men in Australia.
- 3 in 4 suicides are men.
- Over 70% of men in Australia are overweight or obese.
- Men visit the doctor less frequently and for shorter durations than women on average.
Despite the above statistics looking a bit doom and gloom, exercise has been proven to be a proactive way to improve both your mental and physical health. Exercise plays a key role in keeping Aussie blokes healthier, happier and alive longer.
Benefits of Exercise
- A high level of cardiorespiratory fitness is one of the best predictors of overall health.
- Exercise is key in the rehabilitation of injuries such as back pain and sporting injuries when wanting to return to full health!
- Regular physical activity helps to maintain a healthy body weight and reduce the risk of many chronic conditions and injuries. These include but are not limited to depression, anxiety, diabetes, cardiovascular disease and some cancers.
Physical benefits of exercise
- Increased muscle mass, improved bone density (stronger bones), lowered blood pressure and cholesterol, reduced inflammation, improved cardiovascular efficiency, weight loss and less risk of developing diabetes.
- Improved focus and energy levels
- Improved sleep! Specifically, moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset – or the time it takes to fall asleep – and decrease the amount of time they lie awake in bed during the night.
Emotional benefits of exercise
- Reduce feelings of stress and depression
- Enhance your mood and overall well-being
- Exercise releases endorphins that naturally make you feel happier relieve stress
Social benefits of exercise
- Exercise makes you feel more motivated! Especially when you are surrounded and are pushing each other to do better!
- You will become more accountable and disciplined! A great way of proving to yourself and others is sticking to a programme and showing up and doing your best even on the days when you least feel like. Pushing your boundaries and beliefs can be very rewarding to you and those around you.
- You can meet like minded people and interact with people about sports and exercise that are of interest to you.
- You can become a better friend/partner/worker by dealing with your negative emotions through exercise.
How much exercise is the right amount?
The Department of Health has recommendations for how much exercise men should get every week.
- 150 minutes of moderate physical exercise each week such walking, gardening, light cycling or 75 minutes of vigorous aerobic exercise such as running and sports participation.
- At least two muscle strengthening sessions. For example body weight exercises, circuit training in the park or in the gym or in groups.
This equates to around 5 x 30 minute exercise sessions per week. This exercise prescription might sound overwhelming. However remember that the working day provides a lot of opportunities to get moving more, during Movember, and all of the time.
Variations on this will occur depending on an individual’s fitness, age, and the existence of other health conditions. If you require advice or guidance about an exercise programme, or if you have an injury that is preventing you from participating in physical activity, speak with team at Barangaroo Physio today on 02 8599 9811 or book an appointment online.
Top tips to move more in Movember!
- Take the stairs more!
- Get a smartwatch to track your steps!
- Park further away than normal
- Grab a coffee and take a stroll around the park
- Do favours for people such as grabbing lunch or shopping for groceries
- Get off the bus one or more stops earlier
- Stretch out or do a home workout whilst watching the television
Written by Physiotherapist, Adam Recsetar