Call them goals, call them resolutions: Whatever you have planned for the “new you” in the new year will provide a path to success with a solid foundation for a healthier you. Set the stage by implementing these six simple tips, essential to men’s well-being.

1. Exercise
Good preventative care starts with good exercise. The current recommendation is for two and a half hours of moderate- to high-intensity training a week, such as running, biking, or swimming, plus two days of resistance training a week, such as lifting weights or using band resistance.  Resistance training helps maintain good posture and can help prevent injury. And of course, don’t forget flexibility!

You don’t have to wait until Jan. 1 to start a new regimen, but for those who do, take heart: Fitness centers, group training classes, and digital exercise coaching platforms often extend their lowest promotional rates on New Year’s Day. Start now.

2. Preventative screening
Men are often reminded of the importance of prostate screenings, particularly after the age of 40, but there are other preventative measures you can take in 2022. Many men need to add screenings for abdominal aortic aneurysm and lung cancer with a low dose CT scan, especially if they were once a smoker.

Some or all of these screenings might be offered directly through your employer or with a referral from your primary care provider. If you work at home, ask your healthcare provider about any additional take-home screening options to consider.

3. Vaccinations
Keep up with your regular vaccinations ― such as the flu ― and if you are over the age of 50, consider a shingles vaccine. According to the CDC, the percentage of adults aged 60 and older who received a shingles vaccine surged from 6.7 in 2008 to 34.5 in 2018.

With nearly 500 million COVID-19 vaccinations administered through the end of 2021, many Americans are already in the habit of visiting vaccination sites. When you check in, ask if the flu shot is available too.

4. Vitamin D
Vitamin D is made by the skin, and for many people who live in climates where there isn’t enough sunlight for a large portion of the year, it can be low. Vitamin D is involved in bone health, phosphorus metabolism, and even has anti-inflammatory properties.  Studies are also showing that vitamin D deficiency may be a risk factor in COVID-19 disease severity.  Talk to your doctor to make sure you’re getting enough. If you’re not, there are supplements you can take, but caveat emptor! Not all supplements are made the same.  Look for ones without unnecessary fillers and binders.
5. Eating and lifestyle
As we age, our health needs become more complex. We need to take our eating and lifestyle choices seriously.

If you have hypertension, consider following the DASH diet. Generally a Mediterranean style of eating, it’s a flexible, balanced, heart-healthy eating plan that requires no special foods.  It helps you understand your daily and weekly nutritional goals.

6. Mental health
It’s time for men to break the stereotype of being “mentally strong all the time” and talk about stress and anxiety ― especially as we enter the winter months, when we may tend to feel more isolated and down.

Having a good health care team that includes a mental health practitioner is a great way to ensure you have a solid foundation moving forward. Some providers now offer access to mental health and wellness smartphone apps, a handy resource that offers practical help relieving stress throughout the day.

The above recommendations come from Dr. Vasanth Kainkaryam, Chief Medical Officer with Bastion Health and the founder and leading physician at 4 Elements Direct Primary Care in South Windsor and Rocky Hill, Connecticut. He is board-certified in internal medicine, pediatrics and obesity medicine, and holds a masters in health informatics.

Here’s to a healthy 2022!