Easy health upgrades for every man.

  1. Regular check-ups | Make an appointment to visit your doctor for a check-up and talk to your doctor about screenings for colon and heart health. Check-ups are important, especially if you smoke or have high blood pressure, and can help prevent future problems. Preventive health screenings are covered at no additional cost under your non-Medicare Advantage Blue Cross and Blue Shield of Georgia or UnitedHealthcare health plan option* and can help catch any issues when they’re most treatable. Early detection matters.
  1. Physical activity | Regular physical activity has so many benefits to your well-being. Exercise combats health conditions, controls weight, improves your mood, boosts energy and promotes better sleep. Aim for at least 150 minutes of aerobic activity (brisk walking, swimming, jogging, biking) per week—10 minutes at a time is fine. Also aim to include muscle-strengthening activities (weight-lifting, push-ups, squats, yoga) two days each week. More on exercise recommendations.
  1. Healthy eating | Eating well doesn’t have to be difficult or complicated. The key is to find healthy foods you enjoy eating. Then keep them in your fridge for easy access. In general, healthy foods include protein (lean meats, beans, eggs, nuts), whole grains, fruits, vegetables and low-fat dairy. Try to avoid saturated fats, cholesterol, salt, and sugar. You don’­t have to give up your favorite foods—instead eat them only once in a while and balance them with healthier foods and physical activity.
  1. Good sleep | Sufficient sleep is one of the most important aspects of good health and the prevention of chronic disease. Lack of sleep is associated with a number of diseases and conditions like diabetes, cardiovascular disease, obesity, and depression. To help you stay healthy and productive, aim to get seven to eight hours of sleep each night. Some sleep tips include going to bed at the same time each night, removing electronics from the bedroom and avoiding large meals before bed.

*Preventive care screenings are only covered and paid at 100 percent if provided by an in-network physician and properly coded as preventive care.

Always consult your physician or other health care professional before starting any fitness, nutrition and/or weight management program to determine if it is right for your needs.