The National Women's Health Information Center's Featured Health Articles
 Article for June, 2006
Encouraging Your Husband to Live a Healthier Lifestyle
By Matthew Blair Davis, MS, CSCS, PES
President of Functional Revolution Fitness
As a veteran fitness trainer, I have trained my share of both men and women. I have heard the criticism from both sides. With regards to the health and fitness level of my client's spouse, it's always, "Why can't he be more active?" or "Why does he look more like my father now, and not my husband?" That's nothing but love right there! How do you encourage your spouse to change his lifestyle habits, without making it sound insulting or starting an argument? Since the month of June includes "National Men's Health Week," it is my hope that this article will help you learn ways to add many healthy years to your lives.
I am the son of a heart disease patient. When my father was 46 years old and I was 12, he had double bypass surgery on his heart. He was considered obese back then, and still is. He was a smoker who never exercised. He worked a high stress job and slept only a few hours each night. If this sounds like the man in your life... it's definitely time for a change! The statistics about obesity and poor health don't lie. According to the NHANES data from 2000, 67.2% of men are overweight and 27.5% of men are obese. It's very likely that if you get three American men together, 2 of the 3 will be overweight and 1 of the 3 will be obese. These numbers are from 2000 data, so you can bet the percentages are even higher now. Ailments such as type 2 diabetes, hypertension, and high cholesterol, all of which contribute to heart disease, are seen more often in obese individuals. The facts show that 46% of type 2 diabetics are obese, 41.9% of obese men have hypertension, and 22% of obese men have high cholesterol. According to the Centers for Disease Control and Prevention (CDC), in 2000, 112,000 deaths were associated with obesity and physical inactivity.
Now we know that in order to live a happier and healthier life we have to eat well and exercise, so how do we convince our spouse? Men love factual numbers, but shoving facts in your husband's face might not be the best idea! A more subtle approach is to lead by example. If you are not currently exercising or eating well, it's time to begin. Join a gym, hire a personal trainer, start taking regular walks, or exercise to a workout video. Ask your husband to take a walk around the neighborhood with you. Consider joining a sports league (examples include: soccer, volleyball, Ultimate Frisbee, kickball) and encourage him to join you. A personal trainer might be another good option. You can hire a trainer at your gym, or you can hire a private trainer, who will be more experienced and probably more educated. If you are looking for a trainer, be absolutely sure that they are certified through the National Academy of Sports Medicine (www.nasm.org).
Try to get at least 30 minutes of moderate-intensity physical activity, above usual activity, most days of the week. You can break up the exercise into three 10 minute intervals if you're having a hard time finding the time for exercise. To help manage body weight and prevent gradual, unhealthy weight gain, get about 60 minutes of moderate-to vigorous-intensity activity on most days of the week, while not exceeding caloric intake requirements. To keep weight off, get at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.
Talk about your new fitness routine at the dinner table. It will eventually become a normal part of dinner and soon your kids will ask your husband, "Hey daddy, how come you're not talking about the gym?" or "How come you're not walking with mom?"
My father purchased my first gym membership one year after his open heart surgery; as an addition to his own membership. Do you think he was hinting at something? I believe it was his way of trying to make exercise more fun for himself, thinking he would be spending time in the gym with his son. The best way to get your husband involved is to make it an investment in your health. If you spend some time or money on your own commitment to fitness and healthy living, your husband will notice how important it is to you. As you drop a few pounds, your attitude may change as well.
Find something that might be a source of motivation. Plan your next trip to the Bahamas or some other island get-a-way. Your husband will picture himself in his swim trunks and that will serve as motivation to drop some weight. Talk about all the digital photos you're going to take of him on the beach...to show his friends! If he is not the sort of person that really cares anymore about how he looks on the beach, plan a physical excursion. It may be a hiking trip or a horse back ride. Talk up the possible jet-ski rental and parasailing experience! He will have to shed some weight to prepare for these, and be confident that he can keep up with you! Vacations are not just for relaxation: they can be opportunities to do things out of the ordinary.
Does your husband have any special engagements coming up? A wedding or family gathering makes for a great reason to get moving on his exercise program. If he hasn't seen the family in about four months; why not make a good impression and drop 20 pounds? Do your children need some sports coaching that only a father can assist with? Your husband will need to be in shape to run around after loose balls, and pick up those bats and gloves. How can he teach athletic technique to your kids if he can't keep up with them? Use these examples as your cues to jump in and mention a lifestyle change for your husband. Just remember, it has to be "his idea" so he can take ownership of the decision.
Exercise is a good start, but don't forget about good nutrition! Encourage your family to eat better by stocking healthy snacks such as fruit or raw cut vegetables. Plan your meals to include more vegetables and less meat. Focus on reducing your family's intake of saturated fats, trans fats, and cholesterol. Examples of foods high in saturated fat include: butter, whole milk, baked goods, ice cream, fatty meats, and cheese. Trans fats are often found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. High amounts of cholesterol are found in egg yolks, organ meats, and fats such as butter and lard. Choose lean meats and low-fat cheese and dairy products. Check out these diets that were created by the National Heart, Lung, and Blood Institute to help reduce your risk for heart disease:
You might also think about hiring a Registered Dietitian (RD) to assist your family with their current eating habits. An RD can help you design meal plans for your family. Some RDs can even provide cooked food for your family and others are actually professional chefs. If all else fails, your husband should adapt to a healthy lifestyle for your children's sake. If he wants to be around for special lifetime events, healthy eating, and exercise must become a lifetime priority.
Matthew Blair Davis, MS, CSCS, PES is the President of Functional Revolution Fitness (www.FunctionalRevolution.com), which provides private personal training and nutrition services for the Washington D.C. metro area. He is an IDEA Master Level Personal Trainer, who has been an award-winning personal trainer and fitness director for Gold's Gym and Sport & Health Clubs. He has been a special guest trainer featured in the Washington Post On-line and writes a weekly column in the Washington Post Express FIT section. You may contact him at Matt@FunctionalRevolution.com.
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Current as of June 2006
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