How Male Veterans Can Still Maintain a Healthy Lifestyle After Leaving Active Duty

health tips for veterans


Switching from active duty to civilian life is hard for male veterans. It’s a big shift from following the regulations of the military.

Male veterans often find it difficult to maintain a healthy lifestyle after leaving active duty. Many of them are unaccustomed to civilian life and might have forgotten to take proper care of themselves. They might fall into the trap of getting lazy, not exercising, and adopting an unhealthy diet.

Unfortunately, not maintaining a healthy lifestyle can lead to numerous problems. Male veterans might find themselves overweight or obese, have high blood pressure, or suffer from other health problems.

Male veterans can do a few things to maintain a healthy lifestyle after leaving active duty. We’ll cover several of them in this article.

Healthy Lifestyle Tips for Male Veterans

Are you a male veteran who was once in the best shape of your life but are now struggling to maintain your health and fitness?

Here are some tips to help you get back on track…

Eat healthy foods

Male veterans may have grown accustomed to having their meals prepared for them by the military. Once they are no longer on active duty, they probably have to manage cooking for themselves. Unfortunately, it’s easy to fall into the routine of eating takeout and junk food.

Whenever possible, veterans should try to eat fresh foods rather than processed ones.

Processed foods are often high in sodium, sugar, and unhealthy fats. They can contribute to weight gain and other health problems. Foods that are cooked in grease or oil should also be avoided.

It’s recommended to eat a balanced diet that includes plenty of fruits, vegetables, and whole grains is also essential for good health. You should also stick to drinking water over other beverages.

Veterans should also cook more meals at home. This gives them greater control over what goes into their food and how it is prepared. Home cooking is often healthier than eating out, as well.

Get plenty of exercise

A big part of being in the military is staying fit. This may have included some strict workouts. After leaving service, it’s easy for male veterans to get lax with their exercise or avoid exercising altogether.

It is essential that male veterans get plenty of exercise. While it doesn’t have to be as strenuous as their military workout, incorporating at least thirty minutes of daily exercise can help improve a male veteran’s health.

Exercise can help male veterans maintain a healthy weight, improve mental health, and reduce the risk of developing chronic diseases. It can also be a great way to relieve stress.

Some great exercises for male veterans to consider are walking, running, biking, swimming, and lifting weights. These activities will not only improve their physical health but also help them reduce stress and improve their mood.

Maintain a healthy weight

Many male veterans find that they gain weight after leaving the military. This is understandable, as they may have more free time and less structure in their lives.

It’s easy for male veterans to want to take it easy after being in service. They might prefer staying in and watching a movie to going to the gym. They may also turn to unhealthy coping mechanisms, such as drinking or smoking.

Maintaining a healthy weight is important for physical and mental health. Veterans who are overweight or obese are at increased risk of developing chronic conditions, such as heart disease, stroke, and type 2 diabetes.

There are a few things male veterans can do to maintain a healthy weight. As mentioned above, they should eat a nutritious diet and exercise regularly. They should also avoid binge eating and emotional eating. If necessary, they can talk to a doctor or registered dietitian about ways to lose weight healthily.

Drink less alcohol

Many male veterans find that they drink more alcohol than they did before joining the military. This is understandable, as drinking can be a way to cope with stress. However, excessive drinking can lead to serious health problems.

Drinking copious amounts of alcohol can lead to liver damage, heart disease, cancer, and other chronic conditions. It can also make it difficult to maintain a healthy weight and interfere with sleep. Additionally, drinking too much can lead to an alcohol addiction, which can make daily life hard.

Male veterans should try to drink less alcohol. While a drink every now and then with friends or at a social gathering could be okay, they shouldn’t drink excessively. They should also drink responsibly. This means not getting behind the wheel of a car after drinking.

If alcohol is becoming a problem, many resources are available to help male veterans stop drinking. There are also many alcohol rehab options available for those struggling with alcoholism.

Avoid smoking

Smoking is another unhealthy habit that male veterans may have picked up while in the military. Cigarettes contain nicotine, which is an addictive substance. Smoking is also terrible for your health, increasing your risk of lung cancer, heart disease, and other chronic conditions.

Smoking can also make it difficult to maintain a healthy weight and interfere with sleep. It might also cause yellow stains on your nails and may even cause hair loss.

Male veterans should try to quit smoking. There are many resources available to help smokers kick the habit. These include nicotine replacement therapies, prescription medications, and behavioral counseling.

If you’re struggling to quit, don’t give up. It’s worth it to try again and again until you’re successful. Your health will thank you for it.

Get regular sleep

Many male veterans may have struggled to get enough sleep while in service. Some male veterans might find they have even more trouble sleeping after leaving the military. This can be due to stress, anxiety, or other mental health conditions.

It’s important for male veterans to get enough sleep. Sleep is essential for good physical and mental health. It can help veterans maintain a healthy weight, improve mood, and reduce stress levels. Male veterans should aim to get seven to eight hours of sleep each night.

If male veterans are having trouble sleeping, there are a few things they can try. These include following a regular sleep schedule, avoiding caffeine before bed, and creating a relaxing bedtime routine. Veterans can also talk to their doctor about sleep medications if necessary.

Getting enough sleep is vital for all veterans, but it’s especially important for those struggling with mental health conditions. This is because sleep can help to improve mood and reduce stress levels.

Go for regular doctor visits

It’s easy for male veterans to avoid visiting the doctor’s office regularly after leaving the military. This is understandable, as some male veterans don’t have a regular doctor or health care network. Additionally, while in the military, many male veterans might have had an easier time accessing health care professionals.

It’s important for male veterans to see a doctor at least once a year. During these visits, doctors can screen for potential health problems and provide preventive care. They can also help male veterans manage any chronic conditions they may have.

Visiting a doctor is also necessary for male veterans to stay up to date on their vaccinations. Male veterans should make sure they are up to date on their hepatitis, influenza, and tetanus shots.

Visiting a doctor also allows male veterans to ask any questions they have about their health. This could be asking if there’s something they could do to reduce the risk of contracting an illness like diabetes in the future.

Stay connected to other veterans

Male veterans often form close bonds with their fellow service members. The friendships you make while in service can be some of the strongest out there.

Once they leave the military, it can be hard for male veterans to see their friends. It can also be easy for male veterans to feel isolated from the rest of society due to their unique experiences. This feeling of isolation is especially true if they live in a rural area or don’t have any family nearby.

One way for male veterans to stay connected is to join veteran organizations or groups. These can provide support and friendship, as well as opportunities to give back to the community.

There are also online communities for veterans. This can be a great way to connect with other veterans worldwide and share experiences.

Take care of your mental health

Mental health is just as important as physical health. Unfortunately, many veterans struggle with mental health issues such as depression, anxiety, and post-traumatic stress disorder (PTSD).

It’s important to find healthy ways to cope with these emotions. Some unhealthy coping mechanisms include drinking alcohol, smoking cigarettes, or using drugs. These substances might help you feel better in the short term, but they will only worsen your problems in the long term.

Instead of turning to unhealthy coping mechanisms, try to find healthy ways to cope with your emotions. Some healthy coping strategies include exercise, journaling, and spending time with friends and family.

If male veterans feel like their mental health is struggling and they can’t manage it on their own, they can reach out for help. This can be done by talking to a therapist or joining a support group.


It’s critical for male veterans to take care of themselves after leaving the military. They should value their health.

The unique challenges male veterans face can make maintaining their health hard. However, by following these tips, they can still live a healthy and happy life.

About Theresa Duncan

Originally from Detroit, MI, Theresa has been offering health and fitness advice for the last 30 years while working as an engineer. She decided to turn her passion into a profession, and finds nothing more satisfying than helping others reach their health and fitness goals.

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