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  • Men's health

    Men of all ages should have routine checkups with their health care provider. However, many men wait to seek routine care until they are in their 40s. While there may be many reasons for this, men are generally reluctant to see health care provider routinely.

    However, many of the top 10 causes of death and disability can be prevented or delayed with early diagnosis and treatment.

    Likewise, many of the physical changes that occur as men age can also be addressed with early diagnosis and treatment.

    By establishing relationships with a health care provider now, signs and symptoms of conditions can be managed as they occur.

    To make an appointment with a UHS provider for a routine check-up, call 859-323-2778 today.


  • Exercise

    Making exercise part of your daily life isn't hard if you make it a priority. To do that, you need to develop goals and an exercise plan that matches your needs and interests.

    These steps can help you define your personal goals and put them into action. Be sure to check with your health care provider before beginning an exercise program.

    First step

    Determine what you want to achieve through exercise. Do you need to lose weight? Help maintain a healthy weight? Reduce your risk for heart disease? Get in better shape? Knowing what motivates you can help you stay focused.

    Second step

    Think about the type of exercise that will meet your goals. If your goal is endurance, gradually build up the amount of time you work out. If you want to lose weight, you need to do aerobic exercise, such as walking or jogging, for at least 30 to 60 minutes most days of the week. If you are concerned about osteoporosis, weight-bearing exercise, such as walking, will help build strong bones. If you're not sure what exercise is best for your needs, talk with your health care provider. The most effective exercise program includes aerobic exercise on some days, exercises to improve strength on other days, and balance and flexibility exercises on most days. Try to find an exercise routine that you enjoy, then commit to doing it.

    Third step

    Choose your workout time wisely. If you schedule your workout for the morning, but you are not a morning person, you may be setting yourself up for failure. Pick the time of day when you have the most energy and enthusiasm. Do you enjoy getting up early and starting the day off with a brisk walk? Or do you prefer working out your stress at the end of the day? Whatever your answer, that's when you should schedule most of your exercise.

    Going forward

    Once you've figured out a fitness program, you need to stay motivated to continue with it. One of the differences between a person who exercises regularly and a person who doesn't is motivation.

    Overcoming setbacks

    If you end up sliding back into old habits, don't consider yourself a failure. It just means that you're human. Try to look at a setback as part of the process of making change. If you skip a few workouts, make a plan to simply start again the next day.

  • Lift your way to weight loss

    Strength training is essential to weight control, according to the Centers for Disease Control and Prevention (CDC).

    Here's why: Muscle is active tissue that consumes calories and has a higher metabolic rate, while fat uses very little energy, says the CDC.

    As people lose muscle through aging or inactivity, their metabolism slows, so they gain fat, become more sedentary, lose more muscle and gain more fat—an unhealthy, repetitive cycle that impairs quality of life and leads to many health problems.

    A healthy muscle-to-fat ratio promotes maintenance of weight loss.

    Restrictive dieting alone just prolongs the problem because you lose muscle along with fat. This slows down your metabolism and reduces your calorie needs. Soon, you have more fat and less muscle than before.

    Strength training breaks the cycle by maintaining and/or replacing lost muscle tissue, which increases your metabolism. You burn more calories and fight fat even while you sleep.

    Strength-training workouts also burn lots of calories. A half-hour session with weights can easily consume more calories than a comparable period of moderate cycling, brisk walking, or jogging. Plus, your body will continue to burn calories faster for up to two hours after a strength-training session.

    Easy does it

    You don't have to spend all day in a gym to benefit from strength training. Studies show you can see significant results with two or three half-hour sessions a week.

    For starters, consider a routine of about 15 different exercises that work all major muscle groups. Do one set of 10 repetitions of each exercise.

    Use slow, controlled movements that follow through the full range of motion for each exercise. Gradually increase the number of reps or add another set. When you can do 12 reps in good form, you're ready to increase the weight a little—but no more than 5 percent at a time. Check with a professional trainer to see how and when you should increase the weight and what should be the maximum weight you should use.


Page last updated: 7/18/2013 9:21:47 AM