Healthy Habits to Embrace During Men’s Health Week

One of the simplest, most effective things men can do for their health is schedule regular checkups. According to the Centers for Disease Control and Prevention (CDC), women are 33% more likely than men to visit a doctor even when they’re not sick.

Routine screenings can catch serious conditions early — like high blood pressure, cholesterol issues, diabetes, or prostate cancer — before they become life-threatening. If you haven’t had a physical in the past year, now is a great time to schedule one.

Regular physical activity is a cornerstone of good health. The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic exercise each week, plus two days of strength training (source).

But you don’t have to be a gym rat to benefit. Walking, biking, yard work, and even playing with your kids all count. The goal is to move more throughout the day and reduce long stretches of sitting, which has been linked to higher risks of heart disease and early death (Mayo Clinic).

Try this: Take a 10-minute walk after meals, stand during phone calls, or use a fitness tracker to remind you to get up every hour.

A well-balanced diet supports everything from heart health to mental clarity. Yet many men rely heavily on convenience foods that are high in saturated fats, sodium, and added sugars. Over time, this can contribute to obesity, high blood pressure, and chronic disease.

Instead, aim for whole foods like:

• Lean proteins (chicken, fish, legumes)
• Whole grains (brown rice, oats, quinoa)
• Colorful fruits and vegetables
• Healthy fats (avocados, nuts, olive oil)

And don’t forget hydration. Drinking enough water supports energy levels, digestion, and brain function. The National Academies of Sciences recommends about 3.7 liters of fluids per day for men — that’s roughly 15.5 cups.

Mental health is just as important as physical health, yet it’s often overlooked. According to the American Psychological Association, men are less likely than women to seek help for mental health struggles, which can lead to untreated depression, anxiety, and substance use issues.

If you’ve been feeling off — emotionally drained, irritable, or overwhelmed — don’t ignore it. Talking to a friend, journaling, practicing mindfulness, or speaking with a therapist can all help.

Tip: Apps like Headspace or Calm can introduce you to easy, guided meditation sessions for stress relief and better sleep.

Sleep isn’t a luxury — it’s a health necessity. Men who consistently get less than 7 hours of sleep per night are at greater risk for obesity, heart disease, and type 2 diabetes, according to the National Sleep Foundation.

To improve your sleep quality:

• Stick to a consistent sleep schedule (even on weekends)
• Avoid screens 1–2 hours before bed
• Cut back on caffeine after 2 p.m.
Create a dark, cool, quiet sleep environment

Good sleep habits can drastically improve your mood, productivity, and overall well-being.