June is Men’s Health Month – a month dedicated to raising awareness of preventable health issues and encouraging early detection and treatment. It’s also a powerful reminder that taking care of yourself isn’t a luxury – it’s a necessity.
While men are statistically less likely to seek preventive care, early action can make a major difference. Heart disease, high blood pressure, diabetes, and mental health concerns are just a few of the areas where lifestyle choices and regular checkups play a critical role.
Taking charge of your health starts with small, consistent steps. Keep reading for practical tips from Waverley Oaks Athletic Club’s very own experts: Fitness Director, Jon, and Registered Dietitian, Janyce, designed to help men of all ages stay strong, energized, and well.
Prioritize Strength Training
After age 30, men naturally start to lose muscle mass—a process that accelerates with age. By the time you hit 70, you could lose up to 25–50% of your muscle strength if you’re not actively working to maintain it.
Strength training helps you:
• Preserve muscle and bone density
• Improve balance and joint stability
• Boost metabolism and support healthy weight
• Prevent falls and injuries as you age
• Increase energy and confidence
Don’t Overlook Flexibility & Balance
Flexibility and balance are just as important as strength. Incorporating dynamic stretching, foam rolling, or yoga into your weekly routine can help you stay mobile, reduce stiffness, and prevent injuries especially as you age.
Find Your Consistency
It doesn’t have to be all-or-nothing. Even short workouts count. Just find a routine you can stick with and build from there.
Think about “why” you want to improve yourself and use that as your guide to creating realistic wellness goals. Whether it’s improving your overall health, keeping up with your kids, recovering from an injury or training for an event, always have a purpose to the goals you create. Having that consistent focus on your “why” will help create and execute a plan to work towards achieving what you set out to accomplish.
Watch the Portion Control
Portion sizes in the U.S. have grown significantly over the years, and many people don’t even realize they’re overeating. A simple way to reset? Use your plate as a visual guide:
• 1/2 plate: Non-starchy vegetables (think greens, peppers, broccoli)
• 1/4 plate: Lean protein (chicken, fish, beans, eggs)
• 1/4 plate: Whole grains or starches (brown rice, quinoa, sweet potato)
Smart Snacking for Energy & Focus
The right snack can keep your energy up, curb cravings, and support your fitness goals.
Aim for snacks that combine protein + fiber to help you feel full and fuel your day. A few smart options:
• Greek yogurt with berries
• Apple slices with peanut butter
• Trail mix (nuts + dried fruit)
• Hummus with raw veggies
• Hard-boiled eggs and a piece of fruit
• Low-sugar protein bars
Hydration is Key
Staying hydrated supports everything from energy levels and brain function to joint health and digestion. Even mild dehydration can lead to fatigue, headaches, and poor performance—both in and out of the gym. A good rule of thumb: drink half your body weight in ounces of water per day.
For example, a 180 lb man should aim for about 90 oz of water daily—and more if you’re exercising or out in the heat.
Improving the Health of Men
The life expectancy for U.S. men is nearly six years less than women. This is often due to higher instances of life-threatening conditions and not getting regular health checkups or preventative screenings.
Regular preventative health screenings can help identify signs of serious illness before they become fatal. For example, early detection of prostate cancer can greatly improve chances for recovery. Your doctor can schedule labs to check cholesterol levels. Regular checkups can also develop relationships with doctors and improve awareness of other warning signs such as high blood pressure.
At Waverley Oaks, we believe that health isn’t just about adding years to your life—it’s about adding life to your years. Let this month be the motivation to invest in yourself.
Need guidance? Our team is here for you. Connect with Jon for personalized fitness advice or schedule a session with Janyce to fine-tune your nutrition. You don’t have to do it alone – your wellness starts here.