Men’s Health Week – simple ways to build healthy habits
Taking steps to improve your health doesn’t have to be complicated. Here are some simple things to do that can go a long way.
We asked some of our leading researchers from the Institute for Physical Activity and Nutrition (IPAN) to share their best health tips that support men to identify small changes that can benefit their health and wellbeing.
Professor Robin Daly
As Deakin’s Chair of Exercise in Ageing, IPAN Professor Robin Daly is leading research in the exercise and nutrition field, exploring how interactions of these two factors can prevent and manage chronic disease. He has more than 20 years of experience in the development and evaluation of complex clinical interventions, health promotion and translational research trials, particularly in older adults.
Robin’s top tip:
“Muscle loss starts from around the age of 30 in men, and if left unchecked can increase the risk for almost all common chronic conditions. The good news is that we can maintain or even increase our muscle mass and strength at any age by simply introducing at least two weekly sessions of muscle strengthening activities (also referred to as strength or resistance training) into our daily lives. Muscles matter – it’s never too late to start lifting weights!”
Dr Sze-Yen Tan
Senior Lecturer, Nutrition Sciences, Dr Sze Yen Tan is also an Advanced Accredited Practising Dietitian and Registered Nutritionist. Dr Sze Yen Tan focuses primarily on various dietary factors that influence human energy balance and metabolic health. His current research focuses on the health effects of nuts and the implications of human taste function on eating behaviour and long-term health.
Yen’s top tip:
“Snacking on a handful (30 grams) of nuts and seeds every day is a simple healthy habit to adopt. They are high in essential nutrients, improve the quality of diet, and prevent heart disease, which is the #1 cause of death in men globally.”
Dr Jamie Tait
Dr Jamie Tait is a Lecturer in Exercise and Sport Science at IPAN. His research focuses on the effects of exercise, work demands and ageing, on cognitive performance, well-being, and biomarkers.
Jamie’s top tip:
Regular physical activity or exercise can improve your mental well-being and enhance cognitive performance. Any is better than none; so if you are short on time try incidental activities: take the stairs instead of the lift, do sets of push-ups or squats in between ad breaks, or walk around while talking on the phone. In addition, enjoyable activities with social support may encourage you to continue exercising and keep you accountable, and importantly, it’s never too late to start! Go for it!”
Dr Brenton Baguley
Dr Brenton Baguley is an Accredited Practising Dietitian and a Victorian Cancer Agency Early Career Research Fellow with IPAN. His research aims to improve important cancer survivorship issues, focused on innovative service delivery of nutrition and exercise interventions for managing chronic disease and long-term side-effects from cancer treatment.
Brenton’s top tip:
“Fruits, vegetables and beans/legumes a priority in your diet will go a long way to reaching 25-30g/day of fibre. If you struggle to get enough vegetables into your diet (we should aim for 5-6 servings/day), try a simple stir-fry or pasta dish where you can dice up heaps of vegetables, such as capsicum, carrot, broccoli, zucchini, mushrooms, baby corn (to name a few). The more colours, the better, and fresh or frozen is completely fine. If you are living beyond cancer there may be individual dietary considerations. An Accredited Practising Dietitian will be best placed to help you meet your nutrition targets.”
Associate Professor David Scott
Associate Professor David Scott’s research focuses on ageing of muscles and bones, their effect on risk for fracture and disability in older adults, and lifestyle interventions to support musculoskeletal health at all ages.
“Osteoporosis is commonly thought of as a ‘female disease’ but up to one in four males over 50 years old will break a bone due to osteoporosis. Males also have a greater risk of disability and death after hip fractures compared with females. High-intensity weight-bearing and resistance training exercises, safe levels of sun exposure to improve vitamin D levels, and diets rich in protein and calcium, can help build and maintain healthy bones throughout the lifetime.”
