EX­ER­CISE #3: FRONT PLANK

Here’s a look at the five most com­monly di­ag­nosed can­cers in men, and the signs and risk fac­tors that shouldn’t be ig­nored.

Expat Living (Singapore) - - Health & Fitness -

This core-sta­bil­is­ing ex­er­cise, which helps im­prove pos­ture and bal­ance, works the abs, glutes, ham­strings, shoul­ders and back. Try do­ing three one-minute sets. 1. Get into a push-up po­si­tion with fore­arms on the ground and thumbs fac­ing up ( make sure el­bows are un­der shoul­ders). Cre­ate a “V” shape with your fore­arms by plac­ing your fists in front of the face, and el­bows flar­ing out­wards. 2. Brace the core tight, flex the glutes and keep your whole body in a straight line from head to toe. Try to stay in po­si­tion for 30 to 60 sec­onds be­fore rest­ing and re­peat­ing. 3. Push off your right foot and bring your right leg back to the cen­tre to com­plete one rep.

It’s no se­cret that women are more in­clined to talk more openly about their health and the health of their fam­i­lies, of­fer­ing ad­vice about diet, work­outs and other well­ness­re­lated mat­ters that men gen­er­ally don’t dis­cuss so­cially – which could be why males in most parts of the world tend to be in worse health than fe­males are. Stud­ies show that men are nearly twice as likely as women to die from the types of can­cers that af­fect both sexes; they’re also more than 50 per­cent more likely to de­velop those can­cers, and they have poorer sur­vival rates. It’s no sur­prise, re­ally, as men tend to fol­low less healthy life­styles; they’re more likely to smoke, and more men than women drink to ex­cess, ac­cord­ing to re­search.

So, what can be done to keep men healthy and as cancer-free as pos­si­ble? Know­ing the warn­ing signs, and the mea­sures that can be taken to help re­duce the risk of cancer, is a good start.

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