Fitness regime for men post 30
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Fitness Regime For Men After 30 Suffering From Hypertension And Diabetes

Men with diabetes and hypertension must be extra careful about their diet and fitness regime. While the former has to be on a low-carb diet and often requires medication, the latter involves watching your weight and taking medication and possibly even high blood pressure supplements

November 25, 2021

You've probably heard it said that it's more important to be healthy than fit. Well, this might be true in some ways, but on the other hand, you need to stay fit so that you can be more active on the physical front. If you are not physically fit or are not following a fitness regime, then you tend to face issues of hypertension and diabetes.

These diseases are the ones that affect people more than any other disease. Hypertension and diabetes are two of the most common diseases around the world. Both these conditions can lead to many complications if not treated in time, such as heart disease and stroke.

However, they can be controlled if they are detected on time.

And if you are suffering from any of these diseases, then you will be glad to know that there are certain things that you can do to get rid of them.

Firstly, if you want to improve your health and fitness while managing your blood pressure and sugar levels you should follow a healthy well-planned diet and exercises routine.

Here we will look at some different diet plans, exercises and workouts for men that can help manage your hypertension and diabetes while making you healthier and fitter.

Let’s start with hypertension –

Hypertension is a condition that arises due to the abnormality of blood pressure and is responsible for the deaths of almost forty per cent of the population. And it is caused by several different things such as lack of exercise, obesity.

List of diet, exercise and workout for hypertension:

According to resources, hypertension or high blood pressure can be naturally controlled by doing regular activities and by following the right diet. So, here are some exercises and workouts to help you control hypertension.

The diet plan:

A diet plan for hypertension will help in lowering blood pressure without having any side effects. You can follow this universal DASH (Dietary Approaches to Stop Hypertension) diet routine.

The DASH diet includes meals that are high in potassium, magnesium, protein, and calcium and recommends a decrease in sodium and saturated fat consumption.

So, what to feed your body?

  1. Whole grains (6 - 8 servings a day)

Granola, popping corn, whole-wheat pasta, brown rice, quinoa, corn tortillas, oats, multigrain bread.

  1. Fruits and vegetables (4 - 5 servings a day)

Cucumber, orange bell pepper, sweet potatoes, broccoli, mixed green, carrots, celery, Brussel sprouts, pomegranate, apples, bananas, raspberries, pears, avocado, clementine’s, strawberries, kiwi and banana.

  1. Lean protein (6 or fewer servings a day)

Chicken breast, salmon, shrimp, monkfish, sardines, tuna, lean beef, turkey and eggs.

  1. Legumes or nuts and seeds (4 - 5 servings a week)

Almonds, pistachios, walnuts, pumpkin seeds, sunflower seeds, chickpeas, black beans, red kidney beans

  1. Low-fat dairy (very limited)

Low-fat yoghurt, cheese, and milk.

  1. Fats and oils (2 - 3 servings a day)
  2. Avoid alcohol, sugary foods, red meat, salt, beverages that contain added sugars.


  1. Cardio exercises
  2. Strength training
  3. Climbing stairs
  4. Household chores
  5. Stretching
  6. Aerobic exercises
  7. Swimming
  8. Bike riding
  9. Walk or jogging
  10. Running

Now, let’s discuss diabetes –

Diabetes Diabetes is a chronic disease. It is mainly caused due to an imbalance in the human body. The body is not able to produce or properly use insulin which is responsible for controlling the level of sugar in the blood (or glucose).

And as you might know, insulin is a hormone that helps convert sugar, starch, and other foods into the energy needed for daily life. There are many reasons, but the main reason is eating junk food for a long time.

Furthermore, it can lead to some serious complications, such as heart disease, stroke, kidney disease, nerve damage, and blindness.

List of diet, exercise and workout for diabetes:

Here’s a wealth of useful information for controlling diabetes – which includes diet plans, exercises and workouts for controlling diabetes.

The diet plan:

So, are you diagnosed with diabetes? Try to consume more magnesium, chromium, chlorophyll and fibre. You can also follow the DASH diet, but you’ll have to exclude over-refined grains and starches from the list.

As these are related to a higher risk of diabetes, weight gain and heart disease, they can also raise blood sugar levels rapidly.

Well, let me introduce you to a healthy balanced diabetes food list.

  1. Non- starchy vegetables (1-2 cups)

Asparagus, broccoli, bean sprouts, Brussels sprouts, celery, cucumber, carrot, cabbage, eggplant, green beans, onions, radishes, squash, mustard greens, spinach, cauliflowers, snow peas, scallions, peppers, pumpkin, mushrooms, turnips, purple cabbage, tomatoes, kimchi, kale, collards etc.

  1. Complex carbs/ wholesome carbohydrates

Fresh fruits (1/2 cup) berries, apples, citrus, stone fruit, melon, banana etc.

Dried fruits (1/4 cup) raisins, cranberries, mango, apricot etc.

Cereals (3/4 cup)whole grain cereals

  1. Protein (the mentioned food consists of both protein and carbohydrate)

Plant-based (1/3 cup)Black beans, kidney beans, black-eyed peas, tofu, nuts, seeds, hummus, lentils, navy beans, peas etc.

Animal-based (3-4 ounces) chicken, pork, beef, lamb, bison, eggs, yoghurt, cheese, turkey, (fish) salmon, catfish, tuna, sardines, shrimp, octopus, lobster, crab, squid, oyster, etc.

  1. Healthy fats

Flax seeds, fish, olive oil, rice bran oil, almond butter, avocado oil, bacon oil, ghee, seeds, chia seeds, dried fruits etc.

  1. Avoid alcohol, sugary products, grains and starches for best results.


  1. Walking
  2. Tai Chi
  3. Yoga
  4. Dancing
  5. Aerobic exercise
  6. Weight training
  7. Stationary bicycling
  8. Swimming

Men with diabetes and hypertension must be extra careful about their diet and fitness regime. While the former has to be on a low-carb diet and often requires medication, the latter involves watching your weight and taking medication and possibly even high blood pressure supplements.

Why fitness regime?

Exercise helps the regulation of blood glucose levels, as well as reducing stress and anxiety, and preventing many of the complications that those with diabetes and hypertension may face.

Undoubtedly, a healthy diet and fitness regime is the best way to restore the balance of the vital organs and cut down the risk of complications later in life.

ALSO READ | Diabetes, High Blood Pressure: The Silent Assassins

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