SHAPING UP: Why it’s important to focus on the fellas during Men’s Health Week

Men are less likely to lead a healthy lifestyle, they are more likely to smoke, drink excessively and be overweight according to recent statistics from the Men’s Health Forum.

Monday, 8th June 2020, 10:55 am
Updated Monday, 8th June 2020, 11:13 am
Personal fitness trainer Graham Low in his centre at the Seaham Marina.

These lifestyles can lead into serious diseases such as cancer, heart disease, diabetes and strokes.

It’s Men’s Health Week from the 15th to 21st June, a global event highlighting the wide variety of health issues tackled by men everywhere, and I think it’s time men started to focus on their health more.

Men’s Health Week was created to increase the awareness of preventable health problems and encourage men and boys to be more active and aware of health issues.

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Men are notoriously poor at visiting GP’s and health professionals when something may be wrong, which is something we should all do to make sure we are keeping healthy.

Other simple ways to maintain your health is having a good diet, making sure you get regular exercise and staying active. Making a start on this is a great way to improve your health during Men's Health Week and after.

I would urge all men to be more aware and knowledgeable about their health and not shy away from any issues they may have.

At East Coast Fitness we would like to do our bit to help men in Sunderland and the surrounding areas get fit so we are inviting them to take part in a FREE week of live online workouts during International Mens Health Week!

We offer 11 live workouts a week which can help men improve their fitness by combining all aspects of fitness.

We do cardio exercises to improve your fitness and help keep your heart and lungs healthy. We also perform a lot of resistance exercises with weights and boy weight to improve your strength and muscle tone.

We always finish the workouts with some stretching and flexibility work to help reduce risk of injuries.

If you’d like to take advantage of this free week of workouts just drop me an email and I’ll give you all of the information. [email protected]

If you’d like to get involved in Men’s Health Week visit

The NHS has these guidelines for general health and fitness:

Physical activity guidelines for adults aged 19 to 64

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.

Adults should:

Aim to be physically active every day. Any activity is better than none, and more is better still

Do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week

Reduce time spent sitting or lying down and break up long periods of not moving with some activity.

You can also achieve your weekly activity target with:

Several short sessions of very vigorous intensity activity

A mix of moderate, vigorous and very vigorous intensity activity

You can do your weekly target of physical activity on a single day or over 2 or more days. Whatever suits you.

What counts as moderate aerobic activity?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

brisk walking

water aerobics

riding a bike


doubles tennis

pushing a lawn mower




TOTAL TIME: 15 Minutes


3 tbsp pure maple syrup

3 tbsp reduced sodium soy sauce, or gluten-free soy sauce

1 tbsp sriracha hot sauce

1 clove garlic, smashed

4 170g wild salmon fillets, skinless


Begin by preheating your oven to 220°C/425°F/gas 7.

Then combine the maple syrup, soy sauce, sriracha and garlic in a small bowl, pour into a large sized resealable bag and add the salmon. Let the fish marinate for 20 to 60 minutes, turning occasionally.

Meanwhile, lightly grease a baking sheet with non-stick spray. Remove the fish from the marinade, pat lightly with kitchen towels and pour the marinade in a small saucepan.

Arrange the fish on the baking sheet and cook for around 8 to 10 minutes.

While the salmon cooks, bring the marinade to a gentle simmer over medium heat and reduce until it thickens into a glaze.

Spoon the glaze over the fish and serve.


This workout is low impact so it’s ideal if you’re just starting out, or have had a break from exercise. It’s body weight only so you can do this workout anywhere.

60 seconds SQUAT JABS

20 seconds rest

60 seconds PRESS UP CLAPS

20 seconds rest

60 seconds STAR JUMP GET UPS

20 seconds rest


20 seconds rest