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Sport and Well-being for Men: A Complete Guide

A sporty man with a well-maintained body weight comes out of the pool

Physical fitness is intrinsically linked to sports activity. Whether one indulges in jogging, weightlifting, or other activities, it improves our well-being and strengthens our physical condition. These activities, in addition to promoting weight loss, illustrate why sport is good for health. In short, embracing a sports routine is essential for optimal well-being and robust health.

Swimming for well-being

Swimming is the best. It’s a complete sport. Plus, it’s good for the heart. But also, gentle on the joints. All muscles work. Whether you’re a beginner or a pro, swimming is a sport for everyone.

Swimming is a complete sport whose benefits no longer need to be demonstrated
Swimming is a complete sport whose benefits no longer need to be demonstrated

Why swim?

Firstly, it’s a harmless sport. Then, it strengthens and loosens the joints.

For those who want to lose weight, it’s ideal. Indeed, one hour eliminates 400 kilocalories. However, it is advisable to eat a balanced diet.

Another point, swimming tones the muscles. Also, it improves posture.

Want firmer skin? Swim. Because, water mobilizes the muscles. And in addition, it drains the tissues. Result? Less water retention.

For those who suffer from pain, good news: swimming reduces back, shoulder, and knee pain. Moreover, it protects against injuries.

According to The international journal of aquatic research and education, swimming significantly prolongs life expectancy.

Moreover, swimmers aged 20 to 90 enjoy a higher quality of life. Indeed, they have 50% less risk of death compared to non-athletes. This statistic is even more favorable than that of walkers or runners. But why? The answer is simple: swimming is a complete and trauma-free sport.

How much does it cost?

A private lesson, it’s between 10 and 15 bucks. But beware, sometimes you have to pay for the pool entrance.

In a club, it’s between $100 and $250 per year. It’s advantageous for those who want to progress. Especially if you want professional advice. And price-wise, it’s reasonable.

Men’s jogging: running for well-being

Running or jogging is accessible. Simple, effective, it boosts the heart. Also, it improves breathing. Moreover, it strengthens the muscles. In short, with good shoes, you can run in the park.

The practice of men jogging in pairs in the park allows for mutual motivation
The practice of men jogging in pairs in the park allows for mutual motivation

Benefits of jogging

Firstly, it increases resistance. Then, it improves our blood balance. Thus, the “bad” cholesterol decreases. The “good” one, it increases.

Even more, jogging reduces cardiac risks. And for the mind? It fights stress, it releases endorphins, the hormones of happiness! Compared to other sports, running allows you to burn more. Why? Because we support our weight.

What you need to know

Jogging has its limits. When to avoid? If you have a BMI above 28, joint problems, or serious heart problems.

To track your run, equip yourself with a watch or an application.

In terms of equipment, specific shoes exist. They cost between $20 and $250. The price difference is explained by the technologies. The criteria are dynamism, cushioning, stability, and comfort. The challenge? Combine all this in a lightweight shoe.

However, beware of excess: running too much can injure, cause sprains, especially without warming up on difficult terrain.

Weightlifting and fitness: train in the gym

Indoor sports, especially fitness and weightlifting, offer a wide choice. From cardio training to weightlifting sessions, everything is possible.

The exercise with the rope allows you to work almost every muscle group
The exercise with the rope allows you to work almost every muscle group

Endorphins are triggered, reducing stress. Moreover, the gym is the ideal place to train regularly. It allows you to eliminate toxins and always find the best weightlifting exercise.

The goal? Prevent weight gain, refine the silhouette, or maintain the figure.

Benefits of gym sports

Firstly, the equipment is adapted. You can even have a coach. Then, training with others motivates more. It allows you to give your maximum. It is recommended to go 3 to 4 times a week, for 1 to 2 hours. Without exceeding two days of inactivity.

Gaining mass will require regular work from you
Gaining mass will require regular work from you

Gym and nutrition

For those aspiring to transform a slightly “chubby” figure into a lean and muscular physique, several steps are to be considered.

Before buying food supplements, amino acids, or proteins, it is first necessary to lose fat. We talk about “drying”. It is strongly recommended to be accompanied by a dietitian or a nutritionist.

Finally, when choosing products, think about local and organic producers, a guarantee of ethics and health.

Man on a weight bench, ready for the deadlift and the bench press
Man on a weight bench, ready for the deadlift and the bench press

Points to consider

But beware of the disadvantages. Gyms can promote the spread of diseases. Especially during epidemics and pandemics. Some then prefer outdoor sports.

Moreover, motivation can decrease without quick results. The ideal? Training in a group or with a partner if you are a beginner.

Cycling: a journey towards health and ecology

Choosing cycling means combining well-being and ecological awareness. This mode of transport, used daily by nearly 700,000 people, is much more than a simple means of getting around. It sculpts the body, strengthens the heart, and offers a mental escape with each outing.

Cycling also means reducing your carbon footprint, a useful gesture for our planet. The resurgence of cycling is also explained by its health benefits.

According to Scottish cyclist Graeme Obree, it could even help fight depression by creating a harmonious link between body and mind.

However, caution is still necessary, especially in cities where accidents are frequent.

Moreover, the cost can be a barrier for some: in 2020, the average price of a new bike in USA was $500 euros, an increase of 15% since 2018. This increase is partly explained by the popularity of electric-assist bicycles.

The future nevertheless seems bright for cycling, combining health, well-being, and ecology.

Walking: the secret to male well-being

Walking is very beneficial. Simple and fun, it energizes our body. It strengthens the heart, prevents various ailments: hypertension, diabetes, obesity. Moreover, it reduces the risks of serious diseases: heart attack, cancer or lung problems, walking remains your best ally…

Walking remains necessary for health, whether you stroll around your home or go hiking
Walking remains necessary for health, whether you stroll around your home or go hiking

Walking is also good for the mind. As Swiss journalist Virginie Brawand says, “Walking allows the mind to wander”. It’s soothing and invigorating. So, let’s walk regularly. Daily is ideal. Otherwise, three times a week is enough.

The benefits? Weight control, mental health, walking stimulates circulation. Walking after meals regulates blood sugar levels.

However, be careful not to overdo it to avoid pain and sprains. Be careful on uneven terrain and warm up.

Yoga: the most spiritual

Between strength and flexibility, it has been strengthening and soothing the mind for millennia. Thus, there are different styles. Some are gentle – Yoga Madras – and others intense – Yoga Iyengar.

Mastering different yoga postures allows one to maintain their fitness
Mastering different yoga postures allows one to maintain their fitness

With a yoga teacher, you progress better. So, discomfort fades, stretches become enjoyable, everyday life more fluid…

Yoga is mainly internal, guaranteeing a moment for oneself. Providing serenity and introspection, it deeply relaxes the body, calms the mind and reduces stress. Meditation becomes more accessible. The result? A more peaceful and zen mind. Moreover, breathing well is essential. Yoga teaches us this, dispelling tensions in favor of vitality.

As for the price, it varies. On average, $40 per class. Moreover, men are getting into it: they would be 28% in the US.

Its slow pace can discourage, so you will have to look elsewhere for adrenaline.

To go further

The impact of sport on our well-being is not limited to a simple feeling of dynamism. Studies and statistics prove it. At the prestigious University of Georgia, research has shown a link between physical activity and sleep quality. Notably, men between 40 and 60 years old are more affected by sleep disorders in case of decreased activity.

Here are some facts about sports and men in western countries. Men are more assiduous, with 71% of them practicing exercise regularly. However, this dynamism fades with age, after 30 and then 50 years old.

Disciplines requiring little equipment are popular. Indeed:

  • 34% opt for dance or gymnastics,
  • 25% for walking or running,
  • 18% turn to cycling or rollerblading…
In addition to being enjoyable, water sports are excellent for muscle mass
In addition to being enjoyable, water sports are excellent for muscle mass

To conclude: get into sport or keep going!

Health and well-being are inseparable from physical activity. Whether it’s to lose weight, strengthen muscle mass, or immerse yourself in a positive state of mind.

The benefits of sport are as irreplaceable as quality sleep. A balanced diet maximizes these benefits. Whether you are a man in jogging pants or a yogi, move for an active and healthy life!