Men’s Health: Watch your waistline

Posted on Tuesday, May 28, 2013 by Health_and_Fitness




men exercising  

It is a common phenomenon to see more women than men at the gym, hiking on trails and walking around the neighborhood.  Women often times tend to pay more attention to weight control and personal health. 

An article on MedlinePlus points out that there are several factors working against men and urges men to pay more attention to their health. Some major factors include that statistically, men tend to smoke and drink more than women, and are less likely to look for medical assistance. Therefore, men should be much more mindful about their health and try to lead a wholesome lifestyle.

But where should men start in learning how to take care of their body?   A simple, yet effective, starting point is to watch belly fat and control body weight.

Dr. Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic states, “Belly fat is nothing to joke about."   Waist size is a good indicator of your belly fat which is correlated with many diseases including heart disease, high blood pressure, strokes, diabetes, sleep apnea and so on.

Why is belly fat more of a concern for men than for women? Dr. Jensen mentioned that when men gain weight, it is more likely to be around the waist, which leads to the fat accumulating on the belly. 

The correct way of measuring your waist is as follows. 

  • Place a tape measure around your bare abdomen just above your hipbone.
  • Pull the tape measure until it fits snugly around you but doesn't push into your skin.
  • Make sure the tape measure is level all the way around.
  • Relax, exhale and measure your waist — no sucking in your belly!

If your waist size is greater than 40 inches (102 centimeter), you are in the high risk group. Drinking and food in high calorie all contribute to the problem.

What is the effective way to shrink the waist size?  We all have heard that doing sit-ups might help flatten the belly.  Is it true?  Sit-usp are a local exercise which strengthens the abdominal muscles but does not necessarily reduce belly fat. 

The key to lowering body fat is keeping a healthy lifestyle along with a combination of nutritious low calorie foods and regular exercise.  Our library has many excellent resources written by male trainers.  Some good titles that I recommend include Eight minutes in the morning, Flip the switch, and Real men do yoga.  I also like a book by Reader’s Digest, titled Walking for health and happiness

8 Minutes in the Morning

8 Minutes in the Morning

A Simple Way to Shed up to 2 Pounds A Week, Guaranteed
Cruise, Jorge(Book - 2003)

Flip the Switch

Discover the Weight-loss Solution and the Secret to Getting Started
Real Men do Yoga

Real Men Do Yoga

21 Star Athletes Reveal Their Secrets for Strength, Flexibility and Peak Performance

Walking for Health and Happiness

The Complete Step-by-step Guide to Looking Good and Feeling your Best

If you enjoy reading magazine, I high recommend Men’s Health which is available in both electronic and print format.