Cardiovascular disease is the leading cause of death for men in the United States. But it doesn’t have to be. By making some simple lifestyle changes, men can significantly reduce their risk of developing heart disease, stroke, and other cardiovascular problems.
One of the most important things men can do for their cardiovascular health is to get regular exercise. Cardio, or aerobic exercise, is any activity that gets your heart rate up and keeps it there for a sustained period of time. This type of exercise helps to strengthen your heart and lungs, and it can also improve your blood pressure and cholesterol levels.
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. For men, the following activities are considered moderate-intensity cardio:
- Brisk walking
- Jogging
- Cycling
- Swimming
- Dancing
Vigorous-intensity cardio activities include:
- Running
- Sprints
- High-intensity interval training (HIIT)
- Boot camp workouts
- Team sports (e.g., basketball, soccer, hockey)
If you’re new to cardio, start slowly and gradually increase the amount of time and intensity of your workouts. It’s important to find an activity that you enjoy and that you can stick with. If you don’t enjoy running, don’t force yourself to do it. There are plenty of other cardio activities to choose from.
In addition to getting regular exercise, men can also improve their cardiovascular health by:
- Eating a healthy diet
- Maintaining a healthy weight
- Quitting smoking
- Managing stress
- Getting regular checkups with your doctor
By following these simple tips, men can significantly reduce their risk of developing cardiovascular disease and live longer, healthier lives.