Healthy Habits Every Man Should Practice Regularly

Several unhealthy habits can significantly harm men’s health over time, and our team is here to support you in identifying and overcoming them.
One of the most impactful habits is smoking, which dramatically increases the risk of lung cancer, heart disease, stroke, and respiratory problems. At Oyster Point Family Practice, we offer resources and support to help you quit smoking and reduce your risk for these serious conditions.

Heavy alcohol consumption is another major concern, contributing to liver disease, certain cancers, high blood pressure, and accidents. If you are concerned about your drinking habits, our providers can work with you to develop a personalized plan to reduce alcohol intake and improve your overall health.

Poor dietary choices—such as eating high amounts of processed foods, saturated fats, and added sugars—can lead to obesity, diabetes, and cardiovascular disease. Our practice offers nutritional counseling and preventive screenings to help you make healthier choices and monitor your risk factors.

Physical inactivity also takes a toll on men’s health, raising the risk of chronic illnesses and negatively affecting mental well-being. We encourage our patients to find activities they enjoy, and we can help you set realistic fitness goals during your regular checkups.

Neglecting medical checkups and screenings means that conditions like high blood pressure, high cholesterol, and certain cancers may go undetected. At Oyster Point Family Practice, we remind our patients that preventive care is essential. Schedule your annual exam and necessary screenings to catch issues early and stay ahead of potential health problems.

Chronic stress and poor stress management can weaken the immune system and increase vulnerability to mental health issues such as anxiety and depression. If you’re feeling overwhelmed, our providers are here to listen and connect you with resources for better stress management and mental health support.

Inadequate sleep is another factor that can impair cognitive function, weaken immunity, and increase the risk for chronic diseases. We can help you identify the causes of sleep problems and recommend solutions to improve your rest and overall wellness.

Additionally, risky behaviors—such as unsafe driving, skipping seatbelts, or engaging in unprotected sex—can lead to preventable injuries or the transmission of sexually transmitted infections. We provide education and confidential counseling to help you make safer choices.

Heart disease is a leading health concern for men, but several proactive steps can significantly reduce risk. Our team at Oyster Point Family Practice supports you in adopting heart-healthy habits and monitoring key health factors.

Adopt a Heart-Healthy Diet
Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting saturated fats, trans fats, sodium, and added sugars. Our providers can help create a personalized meal plan tailored to your needs.

Get Active, Stay Active
Aim for at least 150 minutes of moderate exercise weekly, such as walking, swimming, or cycling. We can help design a safe and effective routine that fits your lifestyle.

Monitor Key Health Numbers
Regularly check blood pressure, cholesterol, and blood sugar levels. We provide screenings, guidance, and medication management if needed to address concerns early.

Avoid Tobacco and Limit Alcohol
Quitting smoking and moderating alcohol intake greatly improves heart health. We offer resources and support to help you succeed.

Manage Stress Effectively
Chronic stress affects the heart. We provide strategies, mindfulness practices, and mental health support to manage stress.

Prioritize Quality Sleep
Aim for 7–9 hours of restful sleep nightly. Our team can help identify and address underlying causes of sleep problems to support your heart and overall wellness.

Engaging in exercise each week can help manage weight, lower the risk of chronic diseases, and promote overall well-being.

Leading health organizations, including the Centers for Disease Control and Prevention (CDC) and the American Heart Association, recommend that adult men aim for at least 150 minutes of moderate-intensity aerobic activity—such as brisk walking or cycling—each week. Alternatively, 75 minutes of vigorous-intensity aerobic activity, like running or swimming, can also help you meet these guidelines. It’s also important to include muscle-strengthening activities, such as weight training or resistance exercises, on two or more days a week.

At Oyster Point Family Practice, we understand that exercise needs can vary based on your age, current health status, and personal fitness goals. If you have any chronic health conditions or concerns about starting a new exercise routine, our providers are here to help. We encourage you to schedule a consultation with us to discuss a safe and effective physical activity plan tailored to your individual needs.

At Oyster Point Family Practice, we understand that men face unique challenges in seeking mental health support. Societal expectations often promote the idea that men must be strong, stoic, and self-reliant, which can make admitting struggles feel like a weakness. From a young age, many are taught to suppress emotions, creating shame or embarrassment about reaching out for help.

Stigma around mental health remains a powerful barrier, with concerns often misunderstood or dismissed as personal weakness. Worries about confidentiality, career impact, or reputation can further deter men from seeking care. Some may not recognize symptoms, attributing them to stress or fatigue, while past negative healthcare experiences can make accessing help feel daunting.

Our team is committed to breaking down these barriers by providing a safe, confidential, and supportive environment. At Oyster Point Family Practice, providers listen without judgment, help men identify signs of mental health conditions, and connect patients with appropriate resources. We empower men to seek care confidently and prioritize their emotional well-being, ensuring support is accessible, respectful, and effective.

At Oyster Point Family Practice, Dr. Thomas N. Robeson, MD, emphasizes the importance of creating long-term, sustainable habits to support men’s overall health and wellness. By focusing on achievable lifestyle changes rather than quick fixes, Dr. Robeson helps patients develop routines that improve heart health, energy levels, and long-term disease prevention.

Our team provides individualized guidance on nutrition, encouraging a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting processed foods, added sugars, and unhealthy fats. Regular physical activity, including strength training, cardiovascular exercise, and flexibility work, is tailored to each patient’s fitness level and goals.

Stress management, quality sleep, and mental wellness are also critical components of sustainable health. Dr. Robeson works with patients to integrate mindfulness practices, relaxation techniques, and emotional support strategies into daily life.

By combining personalized medical advice, preventive screenings, and practical lifestyle guidance, Oyster Point Family Practice empowers men to make lasting changes that support long-term health, vitality, and overall well-being. For more information, please contact us or schedule an appointment online. We are conveniently located at 704 Thimble Shoals Blvd Suite 700, Newport News, VA 23606. We serve patients from Newport News VA, Grafton VA, Hampton VA, Poquoson VA, Seaford VA, Carrollton VA, and surrounding areas.