Following father’s day in Australia yesterday I thought I would write about men’s health today.

Data from the Australian Bureau of Statistics (ABS) 2014–15 National Health Survey 2014-2015; Reported 55% of males (aged 15+) rated their health as EXCELLENT or VERY GOOD, i.e., above average.

However,  1 in 2 Australian males also reported having one or more of the 8 selected chronic diseases (arthritis, asthma, back problems, cancer, cardiovascular disease, COPD, diabetes and mental and behavioral problems) Hmm…it appears there is a discrepancy in perception of reality.

Part of the problem I believe is the social perception of men who exercise.  Generally men are more drawn to competitive sports and activities like, running, cycling, golf, etc. and don’t see gyms and exercise classes as a valuable compliment to their physical well-being.

While all sports and activities are part of living an active life, they don’t address the fundamentals of fitness in a way to improve specifically;  balance and posture, agility, cardiovascular endurance, core strength, and muscle function for everyday living.

Also, many men (and woman) are unmotivated by going to the gym or group fitness ( boot camps etc.) because the relationship to the gym/group fitness for body health is blurred by images of body beautiful…For example, the notion of revealing a “six-pack” at the gym is unrealistic, when the abdominal muscles are not conditioned to protect the spine from injury.

The ability to enjoy an active lifestyle depends on muscle health; therefore structured exercise that includes resistance training is necessary for both physical and mental health.

If you are feeling inspired to exercise and you are wondering how to get started then perhaps the following will help you.

Six packs to make exercise part of your life


  1. Start with exercise slowly:  I will emphasize the importance of starting slowly, to build your strength and fitness gradually and minimize the risk of injury. Even though you may feel mentally capable of picking up an exercise program where you left off years ago, chances are your body is in need of regeneration first.
  2. Make a schedule and commit: It’s easy to get to the end of the day with no time left for exercise. Therefore scheduling an appointment (preferably in the morning) means you have the opportunity to plan your day around your workout.
  3. Focus on convenience: Where to workout is critical, make it convenient, if it is a gym, then pick one in walking distance if possible, or work out at home, for extra convenience.
  4. Prepare an exercise program: Write out an exercise program weekly in a workout diary, you will be more likely to exercise if you know exactly what you will be doing.
  5. Track your progress: Keeping records of your training will keep you engaged and motivated. You will be amazed at how quickly you will see your fitness improve when the progress is written down.
  6. Mix it up: Ideally, you will be doing weight-bearing exercises on two or more days per week, before you start mixing it up. Then add some outside cardio endurance of your choice, like running, walking, cycling, etc. This outdoor/indoor exercise mix works so well for complete, body, mind and soul well-being!

At first, implementing a structured exercise program can be daunting. However, life can change in a moment, and improving your health is not an exception.

The moment you decide exercise is a necessary part of your life, you will do what it takes to exercise without exception.

Daily exercising is a simple concept, but it’s not easy. It takes guts to join a fitness class or the gym or exercise daily, at home each week. It means stepping out of your confront zone and acknowledging your personal limitations.

Fear, awkwardness, self-consciousness, perhaps the terror of exercise, these are real emotions, but they are not dangerous.

Dangerous; is systematically regressing into immobility by waiting for the mood or the right time to exercise.

Waiting to “feel like it” is the seductive thief of time that robs you of your choice and ability to move freely, and enjoy your life with health and vitality.

Are you ready to get fit and feel better?

As always, I leave you with the decision to join me in class or online with our 9 minutes to fitness program.

Men, I dare you – give consistent exercise a go– if you have tried everything else…Isn’t time to commit to at least 9 minutes of daily exercise? You have nothing to lose and everything to gain…

If you have made a decision to get fit and feel better then click below for more information and to download your Free 9 minute workout.


Live well with fitness!

Written by Anna: Fitness and Nutrition Personal Trainer