Understanding Men's Health Standards: The Key to a Healthy Lifestyle
When it comes to men's health, there are **11 essential standards** that can help evaluate overall well-being. Interestingly, you don't need to meet all of them to be considered a healthy man; achieving at least **7** is generally sufficient. Here, we delve into these standards that define a healthy lifestyle for men.
1. High Levels of HDL Cholesterol
Cardiovascular health is crucial, and **approximately 356,000 men** worldwide die from heart disease each year. According to cardiovascular expert Dr. Eckert, maintaining a healthy level of **high-density lipoprotein (HDL)** is vital. To increase HDL levels, aim for at least **four sessions** of moderate-intensity exercise per week, lasting **20 minutes each**. The target HDL level is around **80 mg/dL**, double the normal threshold of **40 mg/dL**.
2. Close Friendship Bonds
A healthy social life can significantly influence longevity. Dr. Siegel emphasizes that having **two close friends** who are not colleagues or neighbors can lead men over the age of 35 to live longer, healthier lives, outperforming two-thirds of their peers.
3. Positive Work and Home Outlook
The answers to these two questions can reveal much about your health: **"Do you look forward to going to work each morning?"** and **"Do you anticipate returning home in the afternoon?"** Dr. Grebenau's research spanning **30 years** shows that answering “yes” to both questions dramatically reduces the risk of heart disease.
4. Low Prostate-Specific Antigen (PSA) Levels
A PSA level below **2.5 ng/mL** is a good indicator for men, suggesting a lower risk of prostate cancer, according to Dr. Heitron, a prostate cancer specialist.
5. Healthy Ejaculation Volume
Following fulfilling sexual activity, achieving an ejaculation volume of about **5 mL** is essential. Dr. Heitron explains that this measurement directly correlates with prostate health. An easy test involves measuring **5 mL of water** in a clean condom for assessment.
6. Walking 3 Kilometers in Under 28 Minutes
Demonstrating stamina and fitness, the ability to walk **3 kilometers** in less than **28 minutes** is a solid benchmark. Research suggests that a healthy **40-year-old man** should maintain a brisk pace of around **134 steps per minute**.
7. Balanced Muscle Strength
Many men focus disproportionately on certain muscle groups. Ideally, the strength ratio between the **biceps and triceps** should be **1:1**—for instance, if a man can pull **25 kg** ten times, he should also push the same weight with equal ease. Additionally, a balance of **3:2** between the quadriceps and hamstrings is beneficial.
8. Proportionate Head Size
An ideal facial structure features a width that is **60% of its length**, contributing not only to attractiveness but also to better immunity against respiratory and dental issues.
9. Ability to Quickly Adjust to Inclines
On a treadmill, gradually increasing incline until fatigue is a great cardiovascular test. Most men aged **30-40** can typically sustain this for around **9 minutes**, while **12 minutes** showcases impressive heart health.
10. Fine Motor Skills
Successfully threading a needle denotes excellent **depth perception** and **3D awareness**. Difficulty in achieving this may warrant a visit to an eye specialist for an examination, particularly for glaucoma testing during annual check-ups.
11. Perfect Symmetry
Checking the circumference of the wrists, ears, and nostrils can provide insight into symmetry—an assessment that shows how balanced your body is. Research indicates that those with the greatest symmetry are often faster runners, emphasizing the link between balance and performance.
Maintaining these health standards can significantly enhance quality of life and longevity for men. By focusing on just a few of these aspects, you can create a pathway toward a **healthier lifestyle**.