Chantelle Bozicevic
Men’s Health Month is an annual event that aims to raise awareness about men’s physical and mental health. This year, the focus is on “healthy habits,” encouraging men to adopt new routines and behaviors that promote improved physical and mental wellbeing. The Heart Foundation, a prominent advocate for cardiovascular health, is taking an active role in this initiative, providing valuable tips and insights for men to incorporate into their daily lives.
Jemma O’Hanlon, Senior Food & Nutrition Advisor at the Heart Foundation, emphasises the importance of starting small and making sustainable changes to achieve long-term health benefits. Rather than completely giving up favorite foods, she suggests making small swaps in daily dietary choices. For instance, incorporating potassium-rich fruits and vegetables into meals can help lower blood pressure, while enjoying healthy fats from sources like salmon, avocado, and nuts can contribute to reducing cholesterol levels.
Snacking on Greek yogurt, a high-protein option, before or after exercise can provide an energy boost. Additionally, O’Hanlon recommends enhancing meat dishes with legumes or lentils, not only for added nutritional value but also as a cost-saving measure. For those seeking hearty and nutritious recipes, the Heart Foundation offers a Winter Comfort Recipe Book that can be downloaded for inspiration.
Elizabeth Calleja, Senior Advisor for Physical Activity at the Heart Foundation, highlights the positive impact of regular walking on both physical and mental health. Walking for at least 30 minutes a day can significantly reduce the risk of heart disease, stroke, and Type 2 diabetes. It also helps improve mood and overall mental wellbeing. Walking is an accessible and cost-effective exercise option, requiring no special equipment or instruction.
Heart Foundation Walking provides an excellent opportunity for men to engage in physical activity while connecting with others in their local community. Individuals can join existing walking groups or even start their own. Walking in a group setting not only promotes physical health but also fosters social connections, which are essential for mental wellbeing.
For those who prefer walking alone, the Heart Foundation offers Personal Walking Plans—a free online six-week program developed by accredited exercise physiologists. These plans provide guidance, motivational messaging, and instructional videos to support individuals in achieving the recommended physical activity guidelines.
Rob McCluskey, a New South Wales resident who experienced a heart attack in 2015, serves as an inspiring example of how adopting healthy habits can transform lives. After recognising the fragility of his health, he embraced an active lifestyle and encourages others to prioritise their heart health. Rob’s involvement in the Heart Foundation’s Beating Hearts Bootcamp challenge allowed him to discover that heart disease is more prevalent than he initially realized, with 22 of his Facebook friends having also experienced heart-related issues.
Men’s Health Month serves as a reminder for men to take charge of their physical and mental wellbeing. By incorporating the Heart Foundation’s practical tips, such as making small dietary changes, engaging in regular exercise like walking, and fostering social connections through group activities, men can proactively improve their overall health. This month provides an opportunity for individuals to initiate conversations about healthy living and build habits that will benefit them for years to come.