This week is Men's Health Week, focussing on the Man MOT, to ensure you're feeling strong, healthy and nipping any potential health issues in the bud.
Us guys are often guilty of overlooking health matters. Hey, we have better things to do than watch our waistlines or faff about with fruit salads. Though admit it, we're just as likely as the missus to succumb to illness brought on by an unhealthy lifestyle.
So, let's take a look at what matters. A few crucial numbers to keep in mind, to ensure you're looking and feeling awesome this summer.
A waist size of 37 inches or above puts you at increased of heart disease, diabetes and cancer.
We hear ya, summer's coming and there's a season of social soirees that will warrant the odd burger and nice chilled beer or two. Though everything in moderation fellas. Chowing down on fast food and plenty of pints is one of the fastest ways to get that beer belly that sends women heading in the other direction. Did someone say, Dad bod?
Or let's get you checked out with a Health & Wellbeing Check. We'll drill down into your current lifestyle, see what's good and recommend any tweaks you can make to get that bod in check. No celery sticks necessary and we won't share any details with the wife.
Men should aim for 150 minutes of moderate physical activity a week. Sounds a lot right. I mean, you've got a full days graft to tackle and two seasons of Line of Duty still to get through. So break it down into quick bursts that will get the blood pumping and those biceps strong.
Tackle a 30 minute BodyPump session in your lunch hour, or on the way home from work. This cardio-boosting class will work the whole body, building lean muscle fast. Plus, the 'afterburner' effect keeps you burning calories for the next 48 hours afterwards. Job done!
We know you know. We should aim to eat 5 portions of fruit and veg a day. C'mon, who does this?
Surprisingly, loads of people! We can see why. A diet of beige, processed, fatty foods tastes awesome, but leaves your insides screaming for something to keep it on top form. Throw a little fresh fruit into your morning porridge, chug a fresh glass of juice with your lunch, or partner your evening meal with some leafy greens. You'll start to notice a boost to your energy levels, your mood and your body. Nice.
Need a little help planning your healthy new diet? Speak to our personal training team about a personalised nutrition plan to help maximise your exercise regime.
Ok, lockdown's over, so there's no more excuse for an early afternoon beer in the garden or mid-week drinking with the neighbours. The general gist is a maximum 14 units of alcohol a week. A strong lager contains 3, so you still get a decent allowance.
Long-term, excessive drinking damages pretty much every organ in the body. Drinking in excess can also lead to weight-gain, heart problems, nerve damage, depression and impotence. Happy wife, happy life!
Read our beer belly blasting tips!
Smokers die 10 years younger on average than non-smokers. Here's what happens to your body at certain times after your very last cigarette.
20 minutes Your blood pressure, pulse rate and the temperature of your hands and feet have returned to normal.
8 hours Any remaining nicotine in your bloodstream has fallen to 6.25% of normal peak daily levels, a massive 93.75% reduction.
12 hours Your blood oxygen level and carbon monoxide levels have reached normal.
48 hours Damaged nerve endings have started to regrow and your sense of smell and taste are starting to return to normal. Time for a bite on something delicious in the Village Grill!
72 hours Your body will now test 100% nicotine-free. Over 90% of all nicotine chemicals have left the body. Yes, there'll be some withdrawal symptoms and you may start to feel restless. Time for a quick workout!
10 days to 2 weeks Blood circulation in your gums and teeth are now similar to that of a non-smoker.
2 weeks to 3 months Your heart attack risk will have started to drop. Your lung function will also have noticeably improved.
3 weeks to 3 months Your circulation will have improved, walking will become easier and that hacking cough has almost drifted away.
1 to 9 months Any smoking related sinus congestion, fatigue or shortness of breath will have decreased. Cilia have regrown in your trachea (windpipe) increasing the ability to sweep dirt and mucus out of your lungs. Your body's overall energy will start to rapidly increase.
Ready to quit? Read our tips on how to quit smoking and get fit!
This is considered to be a normal blood pressure. Sure, it will fluctuate based on the amount of processed foods you eat, how stressful your day was and how much exercise you're packing in. All things you control.
So keep that blood pressure at a healthy level. Cut down on the takeaways, have one beer not two, and get that body moving.