7 Best Ways to Get Active on Men’s health month

Last Updated on July 10, 2025

Getting active is about progress, not perfection. It’s about finding simple, sustainable ways to move your body that fit into your life. Even small, consistent efforts can significantly improve heart health, weight management, mental clarity, bone strength, and energy levels. Whether you’re a seasoned gym-goer or haven’t broken a sweat in years, these straightforward approaches help you move, feel better, and live healthier.

7 Best Ways to Get Active: Simple Exercises for Men’s Health Month.

These aren’t complicated routines. They’re foundational, practical, and easily adapted to your fitness level. Consistency is the real key here. Aim for at least 30 minutes of moderate-intensity activity most days and incorporate strength exercises two days a week.

1. The Power of the Walk (and Its Brisker Cousin)

Perhaps the simplest, most accessible form of activity there is. Don’t underestimate it.

• How to do it: Start with a casual stroll. As you build stamina, increase your pace to a brisk walk where you can still talk but feel slightly breathless. Gradually extend the duration.
• Why it works: Walking is a fantastic low-impact cardio exercise that improves heart health, aids weight management, strengthens bones, and boosts mood. It’s easy on the joints, making it ideal for all fitness levels.
• Simple application:
  • Lunch Break Stroll: Take 15-20 minutes to walk around the block briskly during your lunch break.
  • Park and Walk: Park further away from your office or the grocery store.
  • Stair Challenge: Whenever possible, take the stairs instead of the elevator.
  • Walk and Talk: Instead of sitting for phone calls, take a walk while you chat.

2. Bodyweight Basics: The Core 4 for Full-Body Strength

Building strength requires no gym or fancy equipment. Your body weight is incredibly effective. These four exercises target major muscle groups for a comprehensive workout.

• A. Push-Ups:
  • How to do it: Start on your hands and knees. Place your hands slightly wider than shoulder-width apart. Lower your chest towards the floor, keeping your body in a straight line from head to heels. Push back up. If a full push-up is too challenging, perform them on your knees or against a wall.
  • Why it works: Targets the chest, shoulders, and triceps, building upper-body pushing strength.
• B. Squats:
  • How to do it: Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest up and back straight. Go as low as comfortable, aiming for thighs parallel to the floor. Push through your heels to stand back up.
  • Why it works: It strengthens the legs, glutes, and core, thereby improving overall lower-body power and mobility.
• C. Plank:
  • How to do it: Start in a push-up position, then lower onto your forearms. Keep your body straight from head to heels, engaging your core and glutes. Avoid letting your hips sag or rise too high.
  • Why it works: A phenomenal full-body isometric exercise that strengthens your core, shoulders, and back, improving stability and posture. Aim to hold for 30-60 seconds, or as long as you can maintain good form.
• D. Lunges:
  • How to do it: Stand with feet hip-width apart. Step forward with one leg, lowering your hips until both knees are at approximately a 90-degree angle. Ensure your front knee is directly over your ankle and your back knee hovers above the ground. Push off your front foot to return to the starting position—alternate legs.
  • Why it works: Works quads, hamstrings, and glutes, improving leg strength, balance, and hip mobility.
• Simple application: Aim for three sets of 10-15 repetitions for push-ups, squats, and lunges (per leg), and hold planks for 30-60 seconds. Do these two to three times a week on non-consecutive days.

3. Cycling for Cardio and Low-Impact Joy 

Cycling is a fantastic way to boost cardiovascular health, whether you hit the open road or use a stationary bike at home.

• How to do it: If you have a bike, explore local trails or quiet streets. If you prefer an indoor setting, a stationary bike provides a controlled environment. Start with comfortable rides and gradually increase intensity or duration.
• Why it works: It’s excellent for heart health, calorie burning, and leg strength. It’s also low-impact, meaning less stress on your joints than running, making it suitable for men of all ages, especially those with concerns about their knees or hips.
• Simple application:
  • Commute by Bike: If feasible, swap your car for a bike for short commutes.
  • Weekend Rides: Plan a scenic bike ride with family or friends.
  • Indoor Intervals: On a stationary bike, try alternating 2 minutes of moderate pace with 1 minute of higher intensity.

4. Swimming: The Ultimate Full-Body, Low-Impact Workout On Men’s Health Month.

Often called the “best workout” for a reason, swimming engages almost every major muscle group while being incredibly gentle on your joints.

• How to do it: Find a local pool or a safe open-water swimming spot. Start with short laps focusing on comfortable breathing and technique.
• Why it works: Builds full-body strength, significantly improves cardiovascular and lung health, and is ideal for men with joint issues or recovering from injuries due to the buoyancy of water. It’s also a great stress reliever.
• Simple application:
  • Morning Laps: Start your day with 20-30 minutes of swimming.
  • Water Aerobics/Classes: Join a beginner-friendly water fitness class for guided exercise and a fun-filled experience.
  • Family Pool Time: Turn pool time with kids into an active workout for yourself.

5. Dynamic Stretching & Mobility: The Forgotten Essentials

Often overlooked, improving flexibility and mobility is crucial for preventing injuries, reducing stiffness, and maintaining range of motion as you age.

• How to do it: Dynamic stretches involve movement (such as arm circles, leg swings, and torso twists) before a workout, warming up the muscles. Static stretches (holding a stretch for 20-30 seconds) are best to improve flexibility after a workout or on rest days. Consider incorporating gentle yoga or Tai Chi.
• Why it works: Prevents muscle imbalances, improves posture, increases blood flow, and reduces muscle soreness. Flexibility is a cornerstone of functional movement.
• Simple application:
  • Morning Mobility Routine: Spend 5-10 minutes each morning doing gentle stretches and mobility drills (e.g., cat-cow, downward dog, hip circles).
  • Post-Workout Stretch: Always dedicate 5 minutes after any activity to static stretching of the muscles you worked.
  • Desk Breaks: Stand up and perform light stretches every hour if you have a desk job.

6. Incorporate Activity into Daily Life (The “Sneaky” Workout)

Being active doesn’t always mean “exercising.” Sometimes, it’s just about moving more throughout your day.

• How to do it: Look for opportunities to move that you might typically avoid.
• Why it works: These small bursts of activity add up, contributing to your overall daily energy expenditure and keeping your body less sedentary.
• Simple application:
  • Yard Work: Rake leaves, mow the lawn, garden – these are legitimate workouts!
  • Active Chores: Vacuuming, washing the car, or cleaning the house vigorously can raise your heart rate.
  • Play with Kids and pets: Chase them around, play sports, or go for long walks—it’s fun and active.
  • Stand Up More: If you have a desk job, take a 30-60 minute break every hour and walk around for a few minutes. Consider a standing desk.

7. Find a “Buddy” or Join a Group

Accountability and camaraderie can be powerful motivators.

• How to do it: Ask a friend, family member, or colleague to join you. Look for local sports leagues, hiking groups, or fitness classes (like a spin class or boot camp).
• Why it works: Exercising with others can make the activity more enjoyable, help you stay consistent, and motivate you to push harder than you might on your own. It also offers social benefits, which are excellent for mental health.
• Simple application:
  • Workout Partner: Commit to meeting a friend for a walk or a simple at-home workout a few times a week.
  • Join a Team: Sign up for a casual softball league, basketball group, or running club.
  • Group Fitness Class: Many gyms offer trial classes; try a few to find one that suits your taste.

Final Thoughts for Men’s Health Month (and Beyond!)

Remember, starting small and being consistent is far more effective than aiming for perfection and burning out. This Men’s Health Month, choose one or two ways to get active and commit to them. Track your progress, celebrate small victories, and listen to your body.

It’s always wise to consult your doctor before starting any new exercise program, especially if you have underlying health conditions or are not physically active. They can provide personalized advice and ensure you’re ready to embrace a more active lifestyle safely.

Taking care of yourself isn’t a sign of weakness; it’s a testament to your strength and commitment to a longer, healthier, and happier life. So, gentlemen, let’s get moving this June! Your body and mind will thank you for it.