Men’s Health Month: Take Charge of Your Wellness
June is Men’s Health Month – a month dedicated to raising awareness of preventable health issues and encouraging early detection and treatment. It’s also a powerful reminder that taking care of yourself isn’t a luxury – it’s a necessity.
While men are statistically less likely to seek preventive care, early action can make a major difference. Heart disease, high blood pressure, diabetes, and mental health concerns are just a few of the areas where lifestyle choices and regular checkups play a critical role.
Taking charge of your health starts with small, consistent steps. Keep reading for practical tips from Waverley Oaks Athletic Club’s very own experts: Fitness Director, Jon, and Registered Dietitian, Janyce, designed to help men of all ages stay strong, energized, and well.
PRIORITIZE STRENGTH TRAINING
After age 30, men naturally start to lose muscle mass—a process that accelerates with age. By the time you hit 70, you could lose up to 25–50% of your muscle strength if you’re not actively working to maintain it. Strength training helps you:
• Preserve muscle and bone density
• Improve balance and joint stability
• Boost metabolism and support healthy weight
• Prevent falls and injuries as you age
• Increase energy and confidence
DON’T OVERLOOK FLEXIBILITY & BALANCE
When we think about fitness, strength and endurance often take the spotlight but flexibility and balance are just as important. Maintaining mobility isn’t just about touching your toes – it’s about keeping your body functioning well in daily life, preventing injuries, and supporting overall well-being.
Add dynamic stretching, foam rolling, or yoga to your routine to ease stiffness, boost flexibility, and keep moving with confidence.
FIND YOUR CONSISTENCY
It doesn’t have to be all-or-nothing. Even short workouts count. Just find a routine you can stick with and build from there.
Whether it’s improving your overall health, keeping up with your kids, recovering from an injury or training for an event, always have a purpose to the goals you create. Having that consistent focus on your “why” will help create and execute a plan to work towards achieving what you set out to accomplish.
WATCH THE PORTION CONTROL
Portion sizes in the U.S. have grown dramatically over the past few decades. What’s “normal” today is often more than what our bodies actually need. In the 1960s, a dinner plate measured 9 inches. Today, most plates are 11–12 inches.
Here’s a simple way to visualize healthy portions:
• 1/2 plate: Non-starchy vegetables (think greens, peppers, broccoli)
• 1/4 plate: Lean protein (chicken, fish, beans, eggs)
• 1/4 plate: Whole grains or starches (brown rice, quinoa, sweet potato)
SMART SNACKING FOR ENERGY & FOCUS
The right snack can keep your energy up, curb cravings, and support your fitness goals. Aim for snacks that combine protein + fiber to help you feel full and fuel your day. A few smart options:
• Greek yogurt with berries
• Apple slices with peanut butter
• Trail mix (nuts + dried fruit)
• Hummus with raw veggies
• Hard-boiled eggs and a piece of fruit
• Low-sugar protein bars
HYDRATION IS KEY
Staying hydrated supports everything from energy levels and brain function to joint health and digestion. Even mild dehydration can lead to fatigue, headaches, and poor performance – both in and out of the gym.
A good rule of thumb: drink half your body weight in ounces of water per day. For example, a 180 lb man should aim for about 90 oz of water daily—and more if you’re exercising or out in the heat.
IMPROVING THE HEALTH OF MEN
Did you know U.S. men live nearly six years less than women on average? This gap is often linked to higher rates of life-threatening conditions – and fewer regular health checkups.
Preventative screenings can catch issues like prostate cancer, high blood pressure, or high cholesterol early, when they’re most treatable. Regular doctor visits not only support early detection but also build relationships that lead to better long-term care.
Ready to conquer your fitness and nutrition goals? At Waverley Oaks Athletic Club, you’ll find more than just a gym—you’ll discover a supportive community dedicated to health, wellness, and lasting results. Whether you’re just getting started or looking to take your routine to the next level, our experienced professionals and like-minded members are here to motivate and inspire you every step of the way.
From personalized training and expert nutrition support to dynamic group classes, we’re proud to offer a welcoming environment that individuals and families of all ages can enjoy. What to explore even more? Take a virtual tour and discover what makes our 50,000 sq ft facility a truly unique wellness destination.