Men's Health Checklist - UK

• Giving your body a once-over doesn’t require any spanners and needn’t cost a penny. If you’re worried about the results of any of the following tests, see your GP

• Most men aged 40-74 in England should be regularly invited for an NHS health check. It can help you spot upcoming heart disease, diabetes, kidney disease, stroke and other health problems. If you haven’t been invited or haven't had one for five years or more, ask your GP.
  
  There is also bowel and other screening available for men over 50

• This checklist has been developed using information from https://www.menshealthforum.org.uk/, https://www.nhs.uk/common-health-questions/mens-health/ and https://prostatecanceruk.org

Check Your Engines

• What is your level of fitness?

  Very Fit

  Average

  Unfit

• What is your age?

  Teens/ 20s

  30's

  40's

  50's +

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 59 or less and after exercise 75 or less

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 63 or less and after exercise 79 or less

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 65 or less and after exercise 81 or less

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 67 or less and after exercise 83 or less

• Does your heart rate fall within these limits?

  Yes

  No

• What is your age?

  Teens/ 20s

  30's

  40's

  50's +

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 60-85 and after exercise 76-101

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 64-85 and after exercise 80-103

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 66-89 and after exercise 82-105

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 68-89 and after exercise 84-107

• Does your heart rate fall within these limits?

  Yes

  No

• What is your age?

  Teens/ 20s

  30's

  40's

  50's +

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 86+ and after exercise 102+

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 86+and after exercise 104+

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 90+ and after exercise 106+

• Does your heart rate fall within these limits?

  Yes

  No

• First, check your pulse. Place the finger of one hand on the thumb side of the tendons running through the opposite wrist. You should be able to feel the radial artery pumping. Count the beats over four 15 second periods and add them up. This is your resting pulse – a good guide to the heart’s efficiency. Joggers and other fitness enthusiasts will get very excited about resting pulse and try to get it as low as possible.
  
  Then, check your recovery rate. Step on and off a step for three minutes (average a step every three seconds) and rest for 30 seconds before taking your pulse again. This is your pulse after exercise.

  

• Your resting heart rate should be 90+ and after exercise 108+

• Does your heart rate fall within these limits?

  Yes

  No

• If you want to know more about hour heart age https://www.nhs.uk/conditions/nhs-health-check/check-your-heart-age-tool/

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• What is your waist measurement around it's widest point (usually around the belly button)

  Less than 37 inches

  over 37 inches

  over 40 inches

• You could be obese and at serious risk of related health conditions - talk to a GP or health professional

• you could be overweight and at increased risk of heart disease, diabetes and cancer. Consider starting a new fitness regime

• There's less risk of heart disease, diabetes and cancer if your waist is less than 37 inches

• If you have been losing weight for no apparent reason, it may be a sign of something serious, see your GP

Dashboard Warning Lights

• Do you have any of these concerns?

  Select moles changing shape, unexplained lumps, unexplained shortness of breath/breathing difficulties unexplained pain (especially in the chest) swelling or itching, a cough that won’t go away, blood where it shouldn’t be (in saliva when you spit or stools when you crap) changes in bowel habits (such as blood in stools, diarrhoea or constipation for no reason, a feeling of bloating or of not having fully emptied your bowels or pain in your stomach or back passage)

  • moles changing shape,
  • unexplained lumps,
  • unexplained shortness of breath/breathing difficulties
  • unexplained pain (especially in the chest)
  • swelling or itching,
  • a cough that won’t go away,
  • blood where it shouldn’t be (in saliva when you spit or stools when you crap)
  • changes in bowel habits (such as blood in stools, diarrhoea or constipation for no reason, a feeling of bloating or of not having fully emptied your bowels or pain in your stomach or back passage)

• If you're unsure about moles you can find out more information here https://www.menshealthforum.org.uk/skin-cancer-faqs

• If you have any bowel concerns you can find more information here https://www.menshealthforum.org.uk/bowel-cancer-faqs

• If you have any of these or other concerns about your health, talk to your GP

Gear Stick

• Do you regularly check your testicles?

  Yes - regularly

  When I remember

  No

• Well done! Testicular cancer is the most common cancer in men aged 20-35 but if caught in time it can be effectively treated and deaths are rare

• Do you have issues with your erection?

  Yes

  No

• It’s not only your sex life that may be threatened. Erection problems can be an early warning sign of a number of serious health problems including heart disease, diabetes, high blood pressure and depression. They could also be sign of high cholesterol or low testosterone. Again, talk to your GP.

• For a full penis health check - this document can help answer the majority of your questions. If you are ever unsure, talk to your GP

Check the Water

• Are there any changes in how often you pee?

  Yes

  No

• Is it more difficult to pee?

  Yes

  No

• Do you get up more often in the night to pee?

  Yes

  No

• Peeing more often, especially at night, along with being overweight, tiredness and sores healing more slowly may all be signs of diabetes. Get your blood sugar tested

• Peeing more often, especially at night, and less easily with a weaker flow can be signs of prostate enlargement. Prostate enlargement is not necessarily a sign of cancer but it needs to be checked - you can go here for more information https://prostatecanceruk.org/risk-checker

Day to day Performance

• How are you feeling today?

  Select Awesome Great Fine OK Unsure Sad

  • Awesome
  • Great
  • Fine
  • OK
  • Unsure
  • Sad

• If you want to talk to someone - all of the leadership team are trained in mental health first aid so reach out to them. They will have a green heart on their Slack profile 💚

• But if you’d prefer someone who doesn’t know you, the Samaritans are not just for people who feel suicidal (although they are excellent if you do feel this way). You can talk to their volunteers anonymously about how you’re feeling at any time at all by phone (116 123) or by email (jo@samaritans.org).

Check your Pressure

• Whats your blood pressure?

  around 120/70

  towards 140/90

  don't know

• This is OK blood pressure for a younger man

  Yes

  No

  N/A