The Physically-Balanced Man

This series on Becoming a Well-Balanced Man covers the areas of balance that are critical to becoming a mature adult man. This next post describes the various physical aspects men need to balance. Subsequent posts will cover the importance of balancing –let’s also call it remaining steady or stabilizing, your social life, as well as your spiritual well-being.

Why Men Need Balance

In The Benefits of Becoming a Balanced Man, I explained that being stable in your emotional, mental, physical, social, and spiritual life include improving a man’s self-esteem and sense of purpose/accomplishment. Being steady in these areas also fosters adaptability and builds greater resilience, all of which helps increase the overall satisfaction, happiness, and fulfillment with his life. 

In The Emotionally-Balanced Man and The Mentally-Balanced Man, I explained that our emotional and mental health are different but interrelated. Remaining balanced and steady in our emotional health is about our ability to recognize, manage, and express emotions in a healthy way. Stability in our mental health involves knowing how we reason and make decisions and how it affects our ability to focus and learn. Keeping in balance helps us handle stress, manage our behavior, and relate well to others.

Undiagnosed and unmanaged emotional and mental health may lead to conditions like anxiety, depression, or irrational fears that cause us to react negatively in stressful situations. Instability may also impact us physically, socially, and even spiritually.

As I have stated previously, I’m not a trained psychologist or medical doctor. However, I understand the importance of staying in balance after my own struggle with workaholism that teetered on depression. I also read a lot about the increase in male suicide, our need for good health, and how to properly expression our masculinity. All are major issues men face today, especially men who are not in balance.

The Importance of Good Physical Health

Maintaining balance physically is about addressing all aspects of wellness that extends beyond just appearance. It means focusing not only on physical fitness, but also on our diet, rest, and overall wellness by making healthy lifestyle choices in several areas:  

Exercise

Men need regular physical activity 2-3 times per week that should include a in a well-rounded program of:

• Strength training: to maintain muscle mass, improve metabolism, and support bone health.
• Cardiovascular exercises :like running, cycling, swimming, or brisk walking.
• Stretching exercises: like yoga or pilates to help improve flexibility, reduce injury risk, and support joint health.

Nutrition

It’s also important to eat a nutritious and balanced diet, along with limiting your alcohol consumption. Good eating and drinking practices should include:

• Eating Whole Foods: Focus on consuming nutrient-dense foods such as fruits, vegetables, lean proteins (chicken, fish, legumes), whole grains, and healthy fats (avocados, nuts, seeds).
• Plenty of Protein: Ensure adequate protein intake based on your bdy weight and goals to support muscle repair and maintenance. 
• Proper Hydration: Drink enough water daily (roughly 3 liters, though needs vary) to support digestion, metabolism, and overall bodily functions.
• Practice Moderation: Avoid over-restricting foods but practice moderation, especially with sugar, processed foods, and alcohol. A balanced diet is sustainable and doesn’t require cutting out food groups entirely.

Rest

Ensuring adequate sleep and recovery is accomplished by:

• Getting Quality Sleep: Aim for 7-9 hours of sleep every night. Poor sleep can lead to weight gain, mood disorders, and poor physical performance. Quality sleep also supports muscle recovery and mental sharpness.
• Establishing a Consistent Schedule: Create a bedtime routine to improve sleep quality, such as reducing screen time and creating a relaxing environment.
• Using relaxation techniques: Use meditation, deep breathing, or mindfulness to unwind.
• Get Away Periodically: In a post titled, Men Need Get-Aways and Retreats,  I suggested that every man needs some time away either in solitude or for adventure. This can be through a variety of wellness camps, yoga vacations, and detox retreats. Men also need time to just hang out with other like-minded guys typically through sports like running, golf, tennis and softball or bowling teams, or hobbies like auto repair and woodworking. 

Wellness

Wellness includes both a focus on preventive and corrective healthcare. This includes:

• Getting Regular Checkups – Stay proactive with annual or bi-annual medical checkups. Get regular screenings for blood pressure, cholesterol, and testosterone levels to help catch potential issues early. Include periodic dental and vision checkups as these areas also impact our overall health.
• Maintaining Work-Life Balance – Avoid overcommitting to work or other responsibilities at the expense of personal health, hobbies, rest and relaxation, and relationships.
• Setting Good Priorities – Have healthy boundaries your professional life and personal health. Prioritize time ate work and include exercise, meal prep, and sleep. 
• Having Body Awareness – Listen to your body if something feels off, whether it’s unusual fatigue, pain, or emotional distress. Pay attention to warning signs, and adjust your routine accordingly.

Next Up

My next post will describe the importance of social connections in becoming a well-balanced man.

Wisdom for Men is based on my opinions on topics that help men become better men. The sources used for these posts are not fact-checked, but support my theory that men are better with deeper, more authentic friendships. My GodBuddy theory is based on biblical principles but applies to all men, regardless of their beliefs. Better friendships among men will help solve the crisis of male friendships and many of today’s problems… because the world needs better men!

[Feature Photo by Gordon Cowie on Unsplash]