focus on health
:::for him:::
Sporting Stronger Bones
Men in their 20s may not worry about developing osteoporosis, but this is the age when they can take steps to help prevent fractures later.
Men’s bone mass begins to decrease between ages 20 and 30, so building bone mass throughout this age range is vital to ensuring bone health down the line, according to the National Osteoporosis Foundation (NOF).
A recent study published in the Journal of Bone and Mineral Research directly links increased activity in men in their 20s to increased bone density. The study shows that men who played four hours or more per week of weight-bearing sports such as basketball, tennis and volleyball increased bone density in their hips, while men who maintained a sedentary lifestyle decreased hip bone density. Researchers say the quick starts and stops, jumping and running involved in weight-bearing sports stimulate bones and encourage bone-tissue growth.
For most people, the NOF recommends 30 minutes per day of weight-bearing exercise like basketball, brisk walking, hiking, jogging, any racquet sport and soccer. (Those at high risk for breaking bones should consult a physical therapist to develop a safe exercise plan.) Weight lifting, or any resistance training, also helps improve bone health.
Men, Spare a Thought for Your Skin
Be honest: When you have an outdoor job to do, your first consideration is how to do the best work in the shortest amount of time, not about the harmful effects the sun’s rays can have on your present and future skin health.
If this sounds like you, it’s time to change your ways to reduce your risk of developing skin cancer. Consider this: The Skin Cancer Foundation (SCF) reports that one in 41 men will battle melanoma — the most serious form of skin cancer — during his lifetime.
Men often lay the groundwork for future skin problems during youth and middle age, so it’s never too early to start taking precautions when you’re outside. To safeguard your skin, follow these tips from the SCF:
• Limit outdoor activities during peak sun hours from 10 a.m. to 4 p.m.
• Wear long pants and a long-sleeved cotton shirt if you go outdoors during the middle of the day.
• Liberally apply sunscreen with a sun protection factor (SPF) of at least 15 a half hour before venturing outside. Remember ears and bald spots. Reapply every two hours, or more frequently when swimming or sweating.
