Exercise and healthy eating, it turns out, are sexy topics for men.

You might not think of a healthy lifestyle as being particularly sexy. But for many men, exercise, healthy eating, and regular doctor’s visits are closely connected to their virility as they grow older.

“A lot of people think that because it’s women who have traditionally been in charge of their family members’ health, it’s girly to think about these things, but it really isn’t,” says Harvey B. Simon, M.D., founding editor of the newsletter Harvard Men’s Health Watch and author of The Harvard Medical School Guide to Men’s Health.

Indeed, many of the same daily habits we rely on to stay fit and prevent heart disease, diabetes, stroke, and cancer are also prime ways for a man to remain sexually vibrant well into his golden years.

Staying in Circulation
Television commercials abound with treatments for erectile dysfunction (ED), but these drugs can only treat the symptoms, not the causes.

What causes impotence? It can stem from depression and other psychological issues, as well as from drinking too much alcohol, smoking too much, abusing drugs, or taking certain medications.

The primary physical causes, however, have to do with reduced blood flow and nerve damage. Most cases of ED in older men happen due to arteriosclerosis, or hardening of the arteries. Arteriosclerosis limits the healthy flow of blood throughout the body. High blood pressure, high cholesterol, and diabetes —associated with both circulatory problems and nerve damage—are also strongly linked to impotence.

Many men notice changes in sexual function as they age. But ED does not have to be an inevitable part of aging. That’s where lifestyle can come into play in a big way. You can keep your cardiovascular system in good shape while helping to prevent or control diabetes through the old standards of regular physical activity, healthy eating, weight control, and routine doctor visits.

Simple Rules
“Most men don’t eat right or get simple medical care; they take a lot of risks, don’t get enough exercise, and smoke, drink, and do drugs more than women,” Simon notes.

When a man continues these unhealthy habits over time, he increases his risk for an injury or illness that can sap his quality of life.

Simon’s rules to address your top health concerns are pretty simple.

• Fit in physical activity. Put in 30 minutes a day of at least moderate exercise. If you work in an office building, use the stairs. At home, walk the dog or work in the garden.
• Eat healthier foods. “These two—diet and exercise—are the hand and glove of prevention for both sexes.” Simon recommends limiting your fat intake from red meat and dairy products, as well as your salt intake. Eat plenty of fruits, vegetables, whole grains, fiber, and foods rich in omega-3 fatty acids, such as salmon and other fatty fish. Eat less processed food and more fresh food.
• Know your numbers—those biometric measures that reveal your risk for future disease and identify any existing problems in their earliest stages, when they are easiest to treat. This means getting screened for:
  • Abdominal girth. A large amount of belly fat—which for men usually means a waist size of more than 40 inches—is an especially strong predictor of heart disease and other chronic illness.
  • Blood cholesterol and blood pressure. Have your blood pressure checked at least every two years and your cholesterol at least every five years beginning at age 35, or sooner based on your doctor’s advice.

Let your doctor know if you experience a frequent need to urinate or other symptoms of the lower urinary tract. He or she can determine if these are caused by infection, more serious disease, or an enlarged prostate— a common, treatable condition among men more than 50 years old.

Don’t Forget the Fun
If all this sounds less than simple, consider that many men with very busy lives still find the time to stay fit and active. Simon points to Presidents Obama and Bush (the second one) as examples. “If these busy people can make the time to work out every day, and, in the case of Mr. Obama, to eat right and quit smoking, then these are things nearly anyone can aspire to,” he says.

Simon also makes it a point to prescribe to men a strong dose of fun. “Healthy relationships can reduce stress,” he explains. At the same time, he suggests, try not to take unnecessary risks.

“If you want to climb mountains, that’s fine—that’s a calculated risk. But a lot of things men do are different than pushing themselves athletically, such as driving under the influence, not buckling your seat belt, or binge drinking.

“It’s not a feminine trait to be reasonably prudent and take care of yourself,” says Simon. “It can be fun—you’ll feel better, function better, and accomplish more in life if you follow these simple rules.”

Polly Turner spoke with Harvey B. Simon, M.D., founding editor of the newsletter Harvard Men’s Health Watch and author of The Harvard Medical School Guide to Men’s Health: Lessons from the Harvard Men’s Health Studies, Free Press, 2004, $15.

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