- 7-9 hours of sleep per night.After just one week of inadequate sleep, a study in the Journal of the American Medical Association found that men’s testosterone levels fell by as much as 15%. Your entire health and the health of your heart depend on adequate sleep.
- Maintain vitamin D levels.
Men above the age of 19 are advised by the National Institutes of Health to consume at least 600 IUs of vitamin D daily. In order to support regular bone mineralization and avoid hypocalcemic tetany, Vitamin D enhances calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations, which prevents uncontrollable contractions of the muscles that result in cramps and spasms. It is also utilized by osteoblasts and osteoclasts for bone growth and repair. Bone fragility or malformation may result from inadequate vitamin D intake.
Leafy greens can help to maintain heart health. A study published in the International Journal of Epidemiology found that eating fruits and vegetables was linked to a lower risk of cancer and cardiovascular disease. Kale, spinach, Swiss chard, broccoli, Brussels sprouts, braised Bok choy, and green beans are among the green veggies to think about.
- High-Intensity Interval Training (HIIT)
MensJournal.com claims that HIIT training increases calorie burn, speeds up fat reduction and metabolism, promotes stamina, and can be done using or without equipment. Running, riding, jumping rope, jumping jacks, push-ups, lunges, high knees, squats, and other exercises are examples of HIIT workouts. HIIT can be as effective as conventional cardio and strength training and improves heart health and muscle growth.