Men: 18-30

You're in your physical prime, but while you're making the most of it, are you putting yourself at risk of long-term ill-health?

SEXUAL HEALTH

The average Scotsman has had three sexual partners before he reaches 25 and is more likely than his female counterpart to be involved with more than one sexual partner at a time. New diagnoses of sexually transmitted infections have soared in Scotland over the past decade – incidences of gonorrhea quadrupling since 1998, and three times the number of cases of herpes being reported. These can be diagnosed and treated by GPs and GUM clinics, but prevention is better than cure – wear a condom.

ALCOHOL

Addictions often start in your teens so you may find the following statistics sobering: 72% of Scotsmen drink alcohol regularly and a quarter exceed the safe limit of 21 units a week and four units in a day.

Doctors warn that excess drinking can cause a number of problems, from liver disease to brain damage – to say nothing of injuries from fights. "Young men should be aware of the risk of assault and injury associated with alcohol," says GP Gary Hamilton. "If you are going to be assaulted, statistics show it is most likely to happen after you leave a pub or a nightclub on the way to get a bus or taxi home."

DIET AND EXERCISE

Although the basics of a healthy diet do not change, your body's needs change throughout your life, according to nutritionist Carina Norris: "At this age it pays to build up your 'bone bank' with calcium-rich foods such as dairy products and tinned fish, nuts and green leafy vegetables."

For good long-term health, men should eat a low GI diet which includes at least five portions of fruit and vegetables every day and drink plenty of water. Limit the amount of junk food you eat.

Fitness experts recommend that three times a week you take 20 minutes of resistance exercise, such as weights or sit-ups, and 40 minutes of cardiovascular training, such as running or playing football.

GROOMING

Contrary to popular belief, acne is not just a teenage nightmare. Most sufferers are aged between 12 and 25, but men and women can go on being affected by it up to the age of 30 and beyond. If your acne isn't clearing, talk to your GP about it. There are a number of treatments that can help, including creams and specific antibiotics.

If you don't like your hairy chest, back or arms, don't be embarrassed about visiting a salon for a wax. Waxing has become one of the most popular grooming treatments for men in the UK. Also consider visiting a chiropodist to deal with foot problems such as calluses, hammer toes, bunions and ingrowing toenails.

HEALTH

Men are far less likely than women to visit their GP, tending to leave it until they feel they are at death's door or when a niggling problem has become a major one. Dr Hamilton says when young male patients do come to see him, the most common complaints are about spots or sports injuries. "But they should be paying attention to sexually transmitted diseases, the dangers of smoking and maintaining good mental health."

A quarter of men in Scotland smoke, paving the way for an early death. But there are other problems that should not be ignored. Testicular cancer, while rare, is the single biggest cause of cancer-related deaths in young men in the UK, and cases are rising. Testicles should be self-examined monthly for lumps.

MENTAL HEALTH

"Men are notoriously bad at attending to their mental well-being and talking about their feelings," says Dr Hamilton, "and that can have a knock-on effect on their physical health – raising stress levels and blood pressure."

Counsellor Sonya Steller adds that many of her clients are young men in despair who feel they cannot talk to their friends about their true feelings. "When we are young, relationship break-ups can feel like the end of the world. Men seem to think it's okay for women to express their emotions but not okay for them to do so. But it's crucial for all of us to express how we feel."

Action plan: 18–30

Raised press-ups with leg raise

Using press-up grips, dumbbells or medicine balls, assume the press-up position as in the picture, with one leg raised. Slowly and with control, lower your chest right down as low to the floor as you can. While doing this, make sure you keep good strength and control in your abdominal muscles. Then press back up to the start position and repeat. Build up to doing three sets of 15 to 20 reps on each side, three times a week. For a more advanced option, try adding a minute of the plank position between each set of press-ups.

CASE STUDY

James Shearer, 21

Growing up in the Highlands gave James Shearer an appreciation for keeping fit early on, and he has continued an active lifestyle as a personal trainer in Edinburgh. He believes this will stand him in good stead for the future.

Currently training for a triathlon, he uses the city's topography to his advantage for biking, climbing and running for about an hour each weekday. "With the beautiful Scottish summer approaching – hopefully – I am making sure I run round Arthur's Seat at least a couple of times a week," he says. On long weekends and holidays, he plans trips abroad and back to the Highlands to go kayaking, skiing and swimming.

Keeping up with his fitness regime, Shearer tries to keep a balanced diet and spends a lot of time in the kitchen preparing his meals – small portions six times a day. But he also makes sure to reward himself sometimes. "I do have a sweet tooth, and penny chews and sherbet are my Achilles heel," he says. "Enjoying myself is also important to me, and while I try not to drink at home I do enjoy socialising with a beer a few times a week with friends."

Despite fitting in work, a time-consuming fitness schedule, studying and an active social life, Shearer says he doesn't feel overwhelmed. Being able to get outside and do some exercise has been a big stress-reliever for him. "Stress is only your perception of a situation. I am a positive, upbeat type and there isn't much that really gets me down."

Ageing is not something the 21-year-old worries much about either. "As long as my hair doesn't fall out, I don't mind growing old," he says. "But all joking aside, looking after myself now is me taking responsibility for my future. I enjoy an active lifestyle and I certainly don't take my health for granted."