Act Early. Save Your Life.

Heart and cardiovascular diseases are conditions affecting the heart and blood vessels, such as heart disease, coronary artery disease, high blood pressure, heart attack, and stroke. We recommend reading this CDC article, which lists US national statistics on heart disease; the facts are staggering.

In 2023, 919,032 people died from cardiovascular disease. That’s the equivalent of 1 in every 3 deaths.

We learned that heart disease is the leading cause of death in almost all ethnic groups for both women and men. This study from the National Library of Medicine shows it affects men more than women, with African-American men at the highest rate.

*source: Library of National Medicine

Top Risk Factors

· High blood pressure

· High cholesterol

· Diabetes

· Smoking or vaping

· Poor diet

· Physical inactivity

· Excess weight gain

· Chronic illness

· Family history of heart disease

Common Warning Signs & Symptoms

CHEST AND UPPER BODY

· Pain, pressure, tightness, or burning in the chest.

· Pain spreading to the arm, shoulder, neck, jaw, or back

· Discomfort during physical activity or stress

BREATHING AND ENERGY CHANGES

· Shortness of breath

· Extreme fatigue or weakness

· Dizziness or lightheadedness

HEART RHYTHM AND CIRCULATION·

· Irregular heartbeat or palpitations

· Swelling in legs, ankles, or feet

· Cold sweats or nausea

Heart Healthy Prevention Tips

Most heart disease is preventable. Small, consistent changes can greatly reduce your risk and improve overall health.

· Know your numbers. Monitor blood pressure, cholesterol, blood sugar, and weight regularly

· Eat for your heart. Choose fruits, vegetables, whole grains, lean proteins- real food! Reduce your intake of salt, sugar, and fried foods. Get started with eating healthy here.

· Move your body. Aim for at least 30 minutes of physical activity most days of the week. Learn more here about the ways you can get started and how much you need.

· Manage stress. Get quality sleep, practice relaxation techniques, and seek support when needed. Know the signs and when to get mental help.

· Avoid tobacco and limit alcohol. This will significantly lower your risk of heart disease.

Your heart works for you every second! Make it a priority- not an afterthought. Making lifestyle changes is not easy, but making just a few adjustments can significantly improve health outcomes. If you’re just getting started on your health journey, check out these habit guides to help you organize an actionable plan to make healthier choices.

Aging is a journey- not a decline.

Healthy aging means maintaining physical strength, mental sharpness, emotional balance, and independence as we grow older. While aging is natural, many of its health challenges can be prevented or managed through early awareness and healthy lifestyle choices. Small daily habits can significantly improve longevity.

Key Risk Factors

· Lack of physical activity

· Lack of preventative health care

· Untreated chronic conditions

· Chronic stress

· Poor nutrition

· Loneliness or Social isolation

Common Changes That Need Attention

· Decreased energy or endurance

· Memory changes or difficulty concentrating

· Changes in balance or increased falls

· Muscle or joint stiffness

· Vision or hearing changes

· Social withdrawal or isolation

Signs Aging May Be Affecting Health

· Difficulty with daily activities

· Unintentional weight gain or loss (mostly gain)

· Chronic pain or mobility limitations

· Mood changes, depression, anxiety

· Increased reliance on medications

Healthy Aging Strategies

It is never too late to begin a healthcare journey! Small changes make a big difference. Some felt within weeks.

· Stay active. Engage in regular physical activity, including strength, balance, flexibility, and mobility exercises. Get started with an exercise plan.

· Eat for longevity. Focus on nutritious foods and portion control. Here is more information on healthy eating.

· Keep your mind sharp. Read, learn new skills, stay mentally engaged.

· Stay social. Maintain strong connections with family, friends, and community.

· Preventive care. Stay up to date with screenings, vaccinations, and regular check-ups.

· Manage stress. Practice relaxation techniques and prioritize emotional wellness. Be aware of when to get mental help.

Here is a list of health-aid apps and a habit-building kick-start guide to help you get started on your new health journey. Remember to communicate your concerns and goals with your healthcare provider to create the optimal journey for you!

Your kidneys and liver work every day to keep you healthy. You can protect them through prevention screenings and healthy choices. Promptly see your healthcare provider if you are experiencing any of the warning signs below.

Key Risk Factors

· High Blood Pressure

· Diabetes

· Excess alcohol use

· Obesity

· Smoking

· Certain medications

· Certain environmental toxins

· Family history of kidney or liver disease.

Liver Functioning and Testing

The liver performs over 500 metabolic and detoxifying functions for the body. Its health is critical to survival. This John Hopkins article does a deep dive into how the liver works. There are several tests conducted on a blood sample. These tests measure certain proteins and enzyme levels to get a big-picture view of liver function. This Mayo Clinic article provides information on each liver test, how to prepare for them, and what to expect.

Kidney Functioning and Testing

The kidney’s primary function is to filter waste and extra water, becoming urine. We’ve learned in this Cleveland Clinic article that kidneys are also responsible for:

· Producing Hormones that regulate blood pressure.

· Producing Erythropoietin, which is important for red blood cell production.

· Producing Vitamin D, which maintains bone and muscle health.

This article from them provides more information on the different kinds of kidney tests, how to prepare for them, and what to expect.

Prevention & Wellness Strategies

· Stay hydrated. Drink adequate water daily to support kidney function.

· Manage chronic conditions. Control blood pressure and blood sugar levels.

· Limit alcohol. Excess alcohol damages the liver.

· Eat a balanced diet. Focus on eating fruits, veggies, lean protein, and whole grains.

Symptoms Awareness Guide: Better Sleep. Better Health

Quality sleep is essential for physical, mental, and emotional health. Sleep apnea and other sleep disturbances are common in men and often go undiagnosed. Poor sleep increases the risk of heart disease, diabetes, depression, workplace accidents, and reduced quality of life.

Common Symptoms of Sleep Apnea

· Loud, chronic snoring

· Pauses in breathing during sleep (often noticed by others)

· Gasping or choking during sleep

· Walking up with a dry mouth or sore throat

· Morning headaches

Signs of Poor Sleep or Sleep Disturbances

· Excessive daytime sleepiness or fatigue

· Trouble falling or staying asleep

· Difficulty concentrating or memory problems

· Irritability or mood changes

· Falling asleep during work, driving, or in conversations

Key Risk Factors

Overweight or obesity

· Large neck circumference

· Smoking or alcohol use

· Family history of sleep apnea

· Nasal congestion or airway issues

· Stress and irregular sleep schedules

When to Seek Medical Care

If snoring is loud and persistent, breathing pauses or observed, or daytime sleepiness interferes with daily life, a sleep evaluation or sleep study is recommended.

Sleep Health and Sleep Apnea Prevention

Sleep disorders are treatable. Improving sleep habits and seeking medical care can restore energy, improve focus, and reduce serious health risks.

· Maintain a sleep schedule. Go to bed early and wake up at the same time daily

· Create a sleep-friendly environment. Keep the bedroom dark, quiet, and cool.

· Limit alcohol and sedatives. These relax the airway muscles and worsen sleep apnea.

· Maintain a healthy weight. Weight loss can reduce the severity of sleep apnea.

· Seek treatment. CPAP therapy, oral appliances, or medical interventions may be recommended.

· Get screened. A sleep study can diagnose sleep apnea and guide treatment.

Sleep is not a luxury. It is a necessity

Low testosterone is more common than you think! It is estimated 2-6 million men in the US have low testosterone but approximated only 5% of men are receiving treatment. The National Institutes of Health estimates men affected by low testosterone in the United States by age:

Men aged 40-49: 10-20%

Men aged 50-50: 20-30%

Men aged 60-69: 30-40%

Men aged 70-79: 40-50%

It’s important to note again these are estimates, The truth is that it is difficult to research this as it is likely underreported. Though there are symptoms we have listed below, it is possible to have low testosterone without experiencing symptoms. A simple blood test can give you more answers!

What is Testosterone?

Testosterone is the hormone responsible for the development of typical male characteristics such as body and facial hair, deep voice and muscle growth. Testosterone levels promote sexual drive and function and influence sperm production.

As men get older, the ability to produce testosterone declines, this is completely normal and natural. Historically, low testosterone has been thought of as ‘male menopause.’ Now we know there are medical conditions that can begin in youth or young adulthood and affect testosterone levels throughout one’s life. These conditions could be associated with testicles, pituitary gland and/or hypothalamus.

Symptoms of Low Testosterone

Low sex drive

• Erectile disfunction
• Increased irritability or depression
• Fatigue
• Reduced muscle mass and strength
• Decreased bone density

Screen for Testosterone

Are you experiencing any of the symptoms mentioned above? Let your doctor know, your testosterone levels can be checked with a simple blood test. Ask your doctor about tracking your testosterone by making it a part of your annual blood screenings. If your testosterone is found to be low, your doctor will refer you to endocrinologist or urologist who specialize in treating low testosterone.

Treating Low Testosterone

If you have low testosterone there is no need to worry, this condition is treatable. Below are several FDA-approved testosterone replacement options that you will likely discuss with your endocrinologist or urologist.

Gels to be applied on skin

Injections that are typically administered every 1-2 weeks

Skin patches that are applied to back, abdomen, upper arm or thigh

Pellets that are implanted by a doctor

Mouth patches that are placed where your gum meets your lip

If you’re like most men, you think you have this under control. It’s sad to think that men are four times more likely to die by suicide, accounting for 80% of suicides. This is often caused by undiagnosed depression. Additionally, recent studies indicate that men are experiencing higher levels of loneliness and social isolation. We cannot continue down this path, and there is no justification for doing so. 

Why has this gotten out of control?

The truth is, mental health has been largely overlooked and ignored in the United States for both men and women. We’ve created the narrative that seeking mental health is a weakness. Historically, men have felt the pressure of ignoring “feelings,” being bullied if attempting to work through emotions, or God forbid, crying. Feelings of shame, embarrassment, and fear of being negatively perceived by peers and the community are a mountainous barrier for men who could benefit from getting professional help.

We’re at the point now where needing mental health is becoming less taboo. People can at least enter an office without as much fear of ridicule. However, other hurdles prevent men from getting mental help. Through virtual platforms, mental health services are becoming more accessible, but are still largely unaffordable. 

This is your reminder to be kind to yourself.

We’ve accepted that the physical body goes through periods of illness, such as viral infections and other diseases. Why don’t we extend the same courtesy to our minds? Just as with other key items in your life that require regular maintenance, there is no shame in taking your mental health to a professional. 

When to Get Mental Help

Suicidal Thoughts

• Are you harming yourself or thinking about it in any way?
• Are you wondering if everyone would be better off without you?

Behavioral Changes

• Are you withdrawing from friends, family, or activities you typically enjoy?
• Are you taking on riskier behaviors like reckless driving, substance use, or gambling?

Physical Changes

• Are there noticeable changes in sleep that could be caused by stress, such as insomnia or oversleeping? 
• Are you eating much more or less than usual?
• Do you have unexplained aches, fatigue, or low energy?
  

Emotional & Mood Shifts

• Are you experiencing persistent feelings of irritability, anger, or agitation
• Have you noticed an increase in cynicism or negativity?
• Are you feeling hopeless, worthless, or constantly on edge?
  

Cognitive Changes

• Are you having difficulty concentrating, making decisions, or remembering things?
• Are you feeling overwhelmed by daily responsibilities?
• Are you experiencing persistent feelings of worry, fear, or guilt?
  

Tips for Managing Mental Health

• Check in with yourself. Take inventory of how you’re feeling. Sometimes just acknowledging them is helpful.
  
• Physical activity. Exercise reduces stress, boosts mood, and balances hormones. Even a 10–15 minute walk can help.
  
• Normalize talking about stress. Break the stigma by framing it as “part of staying strong” instead of “a weakness.” Check on your friends. Isolation is a big risk factor.
  
• Encourage strong routines, such as regular sleep, meals, and exercise, which help stabilize mood and energy.
  
• Offer healthy coping outlets such as hobbies, creative outlets, time outdoors, or sports instead of alcohol, gambling, or overwork.
  
• Get professional help early. Therapy, coaching, or counseling is not just for crisis—it’s a tool to build resilience.
  

Are you just beginning your health journey? Congratulations! It is never too late to get started- or start again. Forming healthy habits is not easy, or you’d be doing it already, right? Below is an action plan to strength, energy and confidence.

Men’s Health Movement Starter Checklist

Week 1: Kickstart Your Commitment

•  Write down why you want to improve your health (family, energy, longevity, etc.). This might seem silly to you, but take it seriously. If you have reasons to change your life, you’re more likely to achieve it.
•  Take note of your current stats: weight, blood pressure, resting heart rate. Know where you’re going by knowing where you are. Keep motivated by seeing the inches you’re losing or your numbers improving. This will also help you detect other health concerns if your number aren’t changing despite lifestyle changes.
•  Schedule 3 x 30-minute walks this week. Start small- but get something on the schedule. If you wait util the mood strikes or it seems convenient, that time will likely not arrive.
•  Choose 2 strength exercises to try (bodyweight squats, wall pushups, resistance band rows). Maintaining strength is imperative to longevity. It’s important to switch up your routine- try everything that interests you!
•  Try 5–10 minutes of stretching or mobility work daily. This is also essential to longevity. You can feel the effects instantly after doing stitch and mobility work.

Week 2–4: Build the Habit

•  Hit 150 minutes of movement per week (brisk walking, swimming, dancing, cycling- whatever you will have the most fun with)
•  Do strength training twice weekly (with dumbbells, resistance bands, or bodyweight)
•  Add balance work (standing on one foot, heel-to-toe walks) include mobility challenges
•  Use an app or device to track steps or heart rate. See a list of helpful apps below
•  Join a group or buddy system for accountability education and motivation

Ongoing: Stay Strong for Life

•  Celebrate your wins (energy, mood, strength, numbers improving!)
•  Revisit your “why” every month
•  Try new things—pickleball, tai chi, yoga, hiking
•  Keep moving—every step counts
• Ensure your diet is supporting your exercise goals

Top Apps to Support Men’s Health & Fitness Goals

Activity & Step Tracking

• Google Fit (Android/iOS) – Tracks steps, heart rate, goals
• Apple Health (iOS) – Integrated with iPhone and Apple Watch
• Pacer – Great for walking plans with challenges and community

Strength & Flexibility

• Fitbod – Personalized strength workouts for any fitness level
• HASfit – Free strength and low-impact routines for beginners
• Daily Yoga – Beginner-friendly with routines to improve mobility and stress

Mind & Motivation

• MyFitnessPal – Nutrition and fitness tracker to stay on top of goals
• Calm or Headspace – Stress management and better sleep
• StrongLifts 5×5 – Simple and effective strength tracking app for men

Health & Monitoring

• Qardio – Monitors blood pressure and heart rate trends
• Heartify – Tracks heart health through iPhone sensors
• Medisafe – Reminder app for meds and supplements

Stay Strong, It’s Your Move

Getting older doesn’t mean slowing down—it means getting smarter about your health. For men over 50, regular exercise is essential to maintain strength, energy, and independence. There are so many benefits to exercising regularly, why wait until you’re up against the wall to get started? Experience these benefits throughout your lifetime by engaging in exercise regularly. In a nutshell, here’s why it matters:

Physical activity reduces risk of major diseases

Regular exercise lowers the risk of:

• Heart disease
• High blood pressure
• Type 2 diabetes
• Stroke
• Certain cancers (colon, prostate)
• Cognitive decline and dementia

Exercise boosts testosterone and mood

• Physical activity can help regulate hormones like testosterone.
• It also reduces depression, anxiety, and improves confidence and sleep.

Muscle loss accelerates after age 40

• After 40, men can lose 3–5% of muscle mass per decade unless they’re strength training.
• Strength/resistance training is critical to maintain independence and mobility.

Falls are a major health risk

• Exercise (especially balance and leg strength training) prevents falls—a leading cause of injury and death in men over 65.

How Much Exercise Do You Need?

Just 30 minutes a day can make a major impact.

• 150 minutes/week of moderate activity (like walking, swimming, or cycling)
• 2x/week strength training (bodyweight, dumbbells, resistance bands)
• Include balance & flexibility work 2–3x/week (try yoga, tai chi, or core exercises)

You don’t have to hit the gym to see results. Yard work, walking the dog, or stretching during commercials all count.

See Results Fast

• In 2 weeks: Better energy and lower blood pressure
• In 6 weeks: Improved strength and endurance
• Immediately: Stress relief and better sleep

Make It Stick: How to Stay Motivated

• Join a walking group or pickleball league
• Track your steps or blood pressure with a smart device
• Set small weekly goals
• Keep it social—invite a friend or partner
• Focus on function, not just fitness

Real Strength Starts Inside

You’re not just working out—you’re showing up for your future. Start today. Know your numbers. Move with purpose.