Habits that support men’s vitality and circulation

1) Circulation basics (simple, not sensational)

Healthy circulation is influenced by movement, sleep, hydration, stress levels, and overall cardiovascular health. The simplest lever is daily movement—walking, light resistance training, and regular breaks from sitting.

• Move daily: 20–40 minutes of walking or moderate activity.
• Break up sitting: stand and stretch every 30–60 minutes.
• Hydrate: aim for pale-yellow urine as a rough guide (adjust to your needs).

2) Sleep: the underrated performance multiplier

Poor sleep can affect mood, focus, energy, and confidence. A consistent sleep schedule tends to beat “perfect” hacks. Start with a regular wake time, then work backward to a reasonable bedtime.

3) Nutrition: steady energy beats extremes

Many men do well with simple, repeatable meals: lean protein, colourful plants, and minimally processed carbs. If you’re unsure, consider talking to an Accredited Practising Dietitian (APD).

• Protein at each meal (e.g., eggs, fish, legumes, lean meats)
• Plants daily (vegetables, fruit, beans)
• Healthy fats (olive oil, nuts, avocado)

4) Stress & confidence: reduce friction, increase consistency

Stress can impact how you feel day to day. Start with small, repeatable actions: a 10-minute walk, a brief breathing practice, and reducing alcohol on weekdays.

If stress or anxiety feels unmanageable, consider speaking with your GP or a mental health professional. In Australia, you can also explore support through services like Beyond Blue.