Men's Health Week 2009: Ten Men's Health Challenges

Know how many men die too soon every year? Over 100,000 in England and Wales.

That's one man every five minutes dying before the age of 75. And there's no good reason for it. For this year's Men's Health Week, we've come up with 10 health challenges that any man can do. You don't need to try them all at once but what about, say, before the end of the year? Challenge your mates to do better than you.

• Download 2 challenge checklists - 1 for you, 1 for a mate.

But how many more years will I live if I make healthy choices?

Good question. The answer is right here.

Challenge 1: Order a soft drink next time you're in the pub. 

Why? We're challenging you to think about alcohol because 4 in 10 men are drinking in ways that could damage their health in the future - 16 men die from alcohol every day in the UK.

Be aware that there are more calories in a pint of cola than in a pint of beer (about 240 to about 180) so if you're switching regularly opt for fizzy mineral water.

• Richard: 'The day I admitted I was an alcoholic'
• Andy: 'I got cirrhosis at 34'

What can help?

• Download alcohol section from this year's Men's Health Week mini-manual Choices & Challenges
• Our FAQs on drinking 

Challenge 2: Try some fruit or veg you've never tasted before or think you don't like.

Why? We're challenging you to eat more fruit and vegetables because 9 out of 10 blokes don't eat enough of them. Five-a-day reduces the risk of heart disease and cancer — and will keep you regular.

• Tony: 'Did men's health day save my life?'

What can help? 

• Download food section from this year's Men's Health Week mini-manual Choices & Challenges
• Our FAQs on diet
• The NHS's 5 a day fruit and veg meal planner

Challenge 3: Make at least one journey by foot or bicycle instead of car.

Why? Walking instead of using the car's an obvious challenge — it  helps your health, your bank balance and the environment.

• Wayne: 'You can get fit again and it's easy. Walk.'

What can help?

• Our online gym section
• The NHS's 'Active Lifesyle' pages

Challenge 4: If you're under 25 and sexually active, get yourself checked for chlamydia. 

Why? Chlamydia isn't a Greek island — it's the UK's most common sexually transmitted infection. There are often no symptoms in men so you may not know you've got it (until you want to have a baby and you or your partner aren't able to). That's why we're challenging you to a check-up.

• Ed: 'You can't assume everyone has the same sexual attitude'

What can help?

• Our advice and links on chlamydia from last year's Men's Health Week.
• NHS video on chlamydia testing

Challenge 5: Stressed out? Walk away from tense situations before you blow up. 

Why? Stress is another obvious one. We've all done things we regret  when stressed or angry. You won't regret walking away.

• Ian: Everything you wanted to know about stress but were too busy to ask (from 2006 Men's Health Week)

What can help?

• Our FAQs on stress
• The NHS's 'Beating Stress' pages

Challenge 6: Find out the opening hours of your local GP.

Why? We're suggesting finding out about your doctor's opening hours because many surgeries now allow you to go before and after work or at week-ends.

• Dinesh: 'I hadn't been to the GP for a while and didn't think I could becuase I work long hours. But my surgery is open Saturdays now. Most of them are, apparently. It makes all the difference. It's can be difficult to ask for time off in the current economic climate.'

What can help?

• If you don't know where your GP is or how the NHS works, check out our guide.
• The NHS's GP finder - all you need is your postcode

Challenge 7: Get your blood pressure checked within the next two weeks.

Why? Getting your blood pressure checked is quick, easy and free. Many pharmacies will do it or ask the nurse at your GP's surgery. High blood pressure can cause heart disease and  strokes — but there are usually no symptoms.

• Nick: 'I only discovered my high blood pressure through a friend's joke'

What can help?

• The NHS's 'High Blood Pressure' advice

Challenge 8: If you still smoke, get a mate to quit with you.

Why? If you smoke you probably figure you know the risks already. But did you realise that over 120,000 men under 50 can't get an erection because of smoking?

• James: 'I'm giving up my magical thinking about smoking'

What can help?

• Our FAQs on smoking
• You're four times more likely to quit for good if you use the NHS Stop-Smoking Services

Challenge 9: Show a doctor that thing on your body that's bothering you. 

Why? Do you have a lump, strange-shaped mole, rash or other unusual thing that you've been ignoring? We're challenging you to act now and get it checked out by a doctor. It might be a false alarm but it could be something more serious.

What can help?

• Our DIY MOT includes more information
• Got a mole you're not sure about? Try the NHS mole-assessment test.

Challenge 10: If you get backache, don't let it become a pain in the arse. Get it sorted. 

Why? Whatever your work, make sure you take care of your back.  Always keep it straight when lifting heavy objects; adjust your chair so that your eyes are level with the top of the computer screen. A pharmacist can advise on the best type of pain relief.

What can help?

• Our FAQs on back pain
• The NHS's suggested back exercises

• Download 2 challenge checklists - 1 for you, 1 for a mate.

So what do you think of the challenges? Challenge your mates to do better than you. Let us know how you get on. Which challenge was the easiest and which the toughest?

• Images: Freefoto, NHS etc.