More than Muscle: How Men Can Exercise Their Way to Better Health

Men face some serious health risks. Heart disease and cancer account for nearly 40 percent of deaths among American men. Unintentional injuries like falls are also a common cause of death for men. Lung disease and stroke account for another 10 percent.

The good news: The right kinds of physical activity, along with other healthy lifestyle choices, can help prevent these and other health threats.

Different types of physical activity can help you in different ways. Learn what types of exercise can help reduce your risk for five of the most serious health threats for men: heart disease, cancer, injuries, lung disease and stroke.

Ward Off Heart Disease: Get Moving

Aerobic exercise — like walking, swimming, running or biking — strengthens your heart and lowers your blood pressure. It can also benefit your lungs. People living with lung disease can and should get regular exercise,  just like everyone else, says the American Lung Association.

Aim for at least 30 minutes of moderate intensity aerobic activity five days per week. You don’t have to do it all at once. To lower blood pressure, for example, three 10-minute walks can be as effective as one 30-minute walk.

You can even get in activity during the workday. Break up the long hours at a desk by getting up and moving around at least once an hour. Even a two-minute stroll can help keep blood sugar levels stable. Whenever you can, stand up to take breaks from sitting.

Guard Against Cancer: Exercise as Much as You Can

Exercise and maintaining a healthy weight may help prevent certain types of cancer, research shows. If you already exercise 30 minutes most days of the week, work your way up to an hour per day. You may get additional benefits from 300 minutes of activity per week. Of course, any activity is better than no activity. So do as much as you can. And remember, you don’t have to do it all at once.

Prevent Injuries: Improve Your Balance

Unintentional injuries, such as falls, are the fourth most common cause of death among men. Exercise programs that include balance training could prevent up to 42 percent of falls, studies show. Consider taking a class in Tai Chi, a martial art that helps improve balance and coordination. Or try this balance move:

• Stand behind a sturdy chair.
• Holding the back of the chair, raise up onto your toes.
• Pause for one second.
• Lower your heels to the floor.
• Repeat 10 to 15 times about twice a week.

Improving your balance and maintaining muscle strength is especially important as you age. Natural aging causes nerves to die off and muscles to weaken. But regular exercise enlarges muscle fibers and can help slow the decline by increasing the strength of the muscles you still have.

Go Beyond Training with Weights

Some men admit to being uncomfortable attending a group fitness class. But more and more men are reaping the benefits of group yoga, Pilates and aerobics classes. Some gyms and recreation centers even offer male-only boot camps and strength training classes.

Yoga and Pilates have considerable health benefits — from strength and balance training to stress and anxiety relief.

Consider joining the millions of Americans practicing yoga. By combining breathing techniques with various poses, yoga renews the mind and the body. It helps build flexibility while improving strength and balance. Research has also shown that yoga practice can help reduce stress and anxiety. This may help relieve some symptoms associated with heart disease, stroke and cancer. And it’s an effective complementary therapy for asthma, carpal tunnel syndrome, neck and back pain, and arthritis.

Pilates builds your core strength, improving your posture and balance and toning your breathing muscles. It also improves flexibility, which can help you avoid injuries during activity, especially as you age. Pilates breathing exercises  can strengthen your diaphragm and train your body to breathe more deeply and effectively. This is especially helpful for those living with lung disease. Studies have shown that it also improves quality of life by easing depression and pain, especially back pain. 

Not a Joiner? Not a Problem

If a class setting is not for you, there are plenty of solo activities to choose from. In addition to cardio activities like running, walking and biking, don’t forget the power of good old-fashioned body weight exercises and calisthenics.

Jumping jacks, jumping rope, crunches, squats, lunges and pushups are great building blocks for fitness — no gym or classes required. Look for videos online for more ideas and to make sure you’re doing the exercises correctly.

Putting It All Together

When putting together your plan, aim for a mix of cardio, strength training, and balance and flexibility exercises.

Even if you can’t fit in a fitness routine every day, move your body daily for better health and to lower your risk of serious illness and injury.

If you’re just starting to be active or increasing your activity level, talk to your doctor first to make sure your plan is safe for you. Plan to slowly add more activity by increasing the days per week and minutes per session

Sources: Deaths: Leading Causes for 2021,  National Vital Statistics Reports, 2024; Exercise and Lung Health,  American Lung Association, 2024; Men’s Health,  Harvard Health Publishing; 5 of the Best exercises you can ever do,  Harvard Health Publishing, 2024; American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention,  American Cancer Society; Fitting in Fitness,  ACS, 2021; Cancer Facts for Men,  American Cancer Society, 2023; Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art,  National Library of Medicine, 2019; Breathing Exercises,  American Lung Association, 2024

 Originally published 5/11/2020; Revised 2024