Men’s Health Awareness Month runs throughout November and here we look at how structured physical activity, disciplined routines, and pro-social connections can help men with their overall health and wellbeing.
Lee Hawker, Clinical Programs Director at The Cabin Group, Drug and Alcohol Rehab in Thailand and The Edge comments: “When I talk to men about mental health, I don’t ask them to be less strong. I ask them to apply their strength with precision: train the body, train the mind, and train with others.”
The mind–body nexus: what exercise actually does
The evidence that physical activity improves mood and anxiety is no longer speculative; it is policy-relevant and guideline-level. UK guidance (NICE) lists group exercise as a recommended option for mild to moderate depression*. The UK Chief Medical Officers recommend 150–300 minutes of moderate activity (or 75–150 minutes vigorous) weekly, plus muscle-strengthening work on at least two days, with balance work in mid-life and older age**.
Mechanisms are not hand-waving; they are measurable:
- Neuroplasticity: Regular aerobic and mixed-modality training increase brain-derived neurotrophic factor (BDNF), supporting synaptic plasticity and mood regulation.
- Â Endocannabinoid/endorphin signaling: Acute bouts raise circulating endocannabinoids and modulate affect, the better-described biology behind the “runner’s high.”
- Sleep architecture and cognition: Exercise improves sleep quality and daytime executive functioning, both central to emotion regulation and relapse prevention.
Physical Exercises for Men’s Health Awareness Month
Hit the standard, then add strength. Adults should meet the 150 minutes moderate (or 75 minutes vigorous) guideline and add muscle-strengthening on ≥2 days. If you are deconditioned, start with brisk 10-minute “Active 10” walks and build to continuous 30-45 minutes, three to five times weekly.
- Train socially at least once. Choose a group run, circuit class, Muay Thai fundamentals, or local club ride each week. The mental-health dividend comes partly from the exertion, and partly from the esprit de corps.
- If you are in treatment for low mood or anxiety, ask about exercise pathways. NICE recognises group exercise as an option for mild to moderate depression; many NHS areas can signpost low-cost activity via social prescribing.
- Prioritise sleep. Build the training day around sleep, not the other way round: finish caffeine by early afternoon; set a consistent bedtime; use post-session nutrition for recovery rather than late-night snacking. Aim for ≥7 hours.
- If you’re a father or midlife professional: choose formats you can keep. Two 45-minute strength sessions at home with dumbbells and a pull-up bar, plus two 30-minute aerobic blocks (run, row, cycle), will move almost any metric that matters.
Beyond the gym: mindfulness, coaching, and CBT
Mindfulness is not a personality type; it is a trainable skill that down-regulates the system. Ten minutes of daily breath-led practice, particularly post-exercise, is often enough to change reactivity over weeks. And while this is not a treatment-selection article, CBT remains the backbone of structured, skills-based work in common mood and anxiety disorders in UK guidance; when combined with graded activity, it is often the difference between insight and traction.
Lee’s team are opening The Edge Crete in January 2026 for men aged 18–28 because young men do not respond optimally to talk-only formats. The programme fuses triathlon conditioning, cycling and swimming skill acquisition, wilderness challenges and evidence-based psychotherapy (CBT and our Recovery Zonesâ„¢ model) delivered in squads. The method is simple: high accountability, high camaraderie, and high clarity about what ‘good’ looks like.
Lee suggests “If you’re a man reading this in the UK, you do not need permission to start. Put tomorrow’s kit by the door. Text one mate. Set a 30-minute window. Go.”
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