5 Reasons & Ways to Improve Your Healthy Habits for Father’s Day

Middle aged men, I call out to you. Have you ever said:

– “I used to be able do that…”

– “I’ve officially retired from all sport”

– “I don’t have time for that anymore”

– “That looks way too hard!”

 

In the 21st century the population of Australia is aging and people are generally living longer. Therefore, optimising your health now will have a significant impact on seeing you through to the next stage of your life. Now let’s be honest, we are working longer hours, commuting further and are suffering through yet another inevitable winter in Canberra. These are all excuses that are simply that- we are avoiding what is important not only to ourselves, but also our families and friends. There is enough time to change your habits come Father’s Day this year.

 

This article will explore why and how healthy habits need to be embraced and encouraged such as,

  • Diet and exercise
  • Pilates is for men too
  • Taking care of your prostate
  • Setting Goals for long-term health
  • Incidental outdoor activities like gardening

 

  1. Diet and exercise

Wellness Nutrition for optimal health

A recent article in the Canberra Times indicated that almost two-thirds of Canberran adults are overweight or obese. Diet is critically important to health.  We have all heard this before. How easy is it to catch up with a mate at the pub on a Saturday afternoon? The answer of course is too easy. We are all guilty of this. The next time a friend calls, suggest a kick of the football that is gathering dust in the corner. Who knows, whoever misses that last goal could be buying the Gatorades.

I competed in my first half marathon in Sydney last September. A memorable moment I can vividly remember has inspired me to this day. At the 18km mark, I was with a large group who were staggering towards the finish line. We all turned around with the sound of a bell ringing – a fellow runner with a pram was making his way through the pack. I could not believe it! Running with a pram has become an increasingly popular choice with runners in Canberra, and for good reason.

In this busy world of ours, preparing quick, easy and nutritional meals is the way to go midweek. My partner and I have recently started ordering Hello Fresh after being referred by a friend. This company offers 3 meals a week, delivered to your door. All ingredients and instructions are included and, believe me, they have male-proofed the recipes!

Bone health is also a large consideration for people over the age of 50 as bone mass decreases naturally with age.  Keeping an eye on your calcium and vitamin intake is vitally important to ensure healthy aging. When regularly screening people in the clinic, many are surprised by the importance of bone health. It does not take much to change this habit. A recent study featured on Medline Plus has shown that not only diet but exercise too can help to increase muscular strength and hence improve bone density. We also recommend speaking to your GP about your bone health

 

  1. Pilates

Older Couple exercising incidental movement

Pilates is for MEN as well. Too many times I have heard that, “It’s for women,” or, “I’m uncoordinated,” or, “Do you have to wear tights?” The answer to these 3 common misconceptions is: Pilates caters for both women and men, you have to start somewhere and tights are optional!

The Journal of Orthopaedic & Sports Physical Therapy has an excellent article demonstrating the multitude of benefits of Pilates for Chronic Low Back Pain and Functional Disability as well as general health and wellbeing. I’ve also written previously about the benefits of Pilates for back pain on this blog.

Most men who have attended my classes at Sport and Spinal Physiotherapy have been referred by their GP to assist in their recovery from low back pain. You certainly do not need a referral to attend. Pilates is a critical component to improve control of core and lower limb muscles in an optimal fashion. Many sports demand a high level of core control such as weight training, soccer and tennis. Andy Murray is a big fan of Pilates.

 

  1. Prostate

Doctor and Patient

Prostate health is essential, especially for middle-aged men. We at Sport and Spinal Physiotherapy were all very saddened when the news filtered through of the great cyclist Ivan Basso (aged 37) who was diagnosed with testicular cancer during the Tour this year:

It is recommended that if a family history of prostate cancer exists, then regular screening from the age of 45 should occur. Furthermore, every male aged 50 and over should be attend annual screening. The test does not take long and is the most effective form of prevention.

 

  1. Goal set

Where do you start? I have treated many clients at Sport and Spinal Physiotherapy who, after taking a thorough history, were sedentary for years. They then decide to run 10km and subsequently break down. I implore those of you out there to plan accordingly – start off with small steps and build up to larger goals.

A goal is a great way to maintain motivation. The Canberra Times fun run on Father’s Day is a healthy goal to have for 2015.  The fun run features 5km, 10km and 14km races – there is just enough time to get into shape! Find out more at www.canberratimesfunrun.com.au.

“Daddy Weight”- Whilst this is a lay term, I can only speculate that over the course of 9 months of pregnancy, the father is prone to gaining a few kilograms. Post-pregnancy too, sleep deprivation is a sure-fire way to forget about the calorie count. Exercise is proven to be a beneficial way to improve your sleeping patterns. Goal set with your partner- where do you want to be in 6 months time health-wise?

Cycling is a great way to kick-off your exercise regime, being low impact and inexpensive. The ACT government is also  committed to making it easier to either commute to work or enjoying that Sunday morning ride. We at Sport and Spinal Physiotherapy have a guru of a bike fitter whereby bringing your bike into the clinic allows us to not only set your bike up according to your height, weight and type of riding you do, we also perform a physical assessment to look at the bigger picture

 

  1. Gardening

gardeningI use gardening as a good example to partake in incidental exercise. With spring just around the corner, the family will be happy with the aesthetics and your body will be thankful for the vitamin D and physical activity.  Incidental exercise is a great way to start getting into shape. Calf raises whilst waiting in line at the petrol station, or squats whilst waiting for the kettle to boil are just 2 examples of incorporating exercise into your daily routine without having to set time aside.

 

While this list is not exhaustive, they all have a common theme whereby it is possible to tweak your habits in order to lose weight, feel better about yourself and to have more energy in our daily life. With Father’s Day less than 5 weeks away, now is the time to think about your improving your health.

About Jim Fuller

Jim graduated from the University of Sydney with a Masters of Physiotherapy after completing his Bachelor of Health Science. He has special interests in sports injuries particularly of the lower limb, soccer injuries and pilates. He also pays particular focus to prevention of future injuries. Jim enjoys all outdoor activities with his family and friends as they are often out camping, cycling, hiking and sailing.