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