The Heart Foundation urges men to think more about their daily behaviour during this year’s Men’s Health Week (12 to 18 June).

The annual week’s theme for 2023 is ‘healthy habits’, encouraging men to adopt new, healthier habits to improve their physical and mental wellbeing.

Jemma O’Hanlon, the Heart Foundation’s senior food and nutrition advisor, said Men’s Health Week gains traction as men become more aware of their risk factors.

“Men’s Health Week is a great opportunity to start and build on conversations about healthy living,” Ms O’Hanlon said.

“We always encourage small changes that can be adapted into people’s daily routines.

“Generally, that doesn’t mean giving up a favourite food entirely, but rather making small swaps on a daily basis.

“The same applies to exercise, which may begin with gentle walking routines that might lead to something more strenuous in the future. Initially, however it’s about making regular and sustainable changes.”
 
The Heart Foundation’s tips for healthy eating and exercise:

• Boost your diet with potassium-rich fruit and vegetables to help lower blood pressure.
• Enjoy more healthy fats from salmon, avocado, and nuts to help lower cholesterol.
• Snack on Greek yoghurt for the ultimate high protein boost, pre- or post-exercise.
• Beef up meat dishes with additional legumes or lentils (a nice little cost-saver, too).
• Try a hearty new recipe – download the Heart Foundation’s new Winter Comfort Recipe Book.

• Walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35 per cent, and Type 2 diabetes by 40 per cent. It’s not just your heart and muscles that benefit from walking. It also helps improve our daily mood, which cumulatively leads to better mental health.
• For most people, walking is an easy way to start and maintain an active lifestyle. It doesn’t require special skills, instruction, or equipment, and it’s free.
• Heart Foundation Walking is a great way to be active. Walking groups are open to all Australians. People can join an existing group in their local area or start their own group.  
• Walking in a Heart Foundation Walking Group is great way to connect with other people socially and be active. It is also great for your mental and physical health: take a friend or make new friends while you walk!
• Want to walk on your own? Heart Foundation’s Personal Walking Plans are a free (online) six-week walking program developed by accredited exercise physiologists. Designed for people to reach the Australian physical activity guidelines by week six, the program includes supportive motivational messaging and instructional videos to help get you moving.