Men’s Health Awareness Month runs throughout November, spotlighting preventgable issues such as depression, anxiety, and addiction. Evidence shows that structured physical activity, consistent routines, and social connection can help men protect their mental health and overall wellbeing.
Lee Hawker, Clinical Programmes Director at The Cabin Group, Drug and Alcohol Rehab in Thailand, and The Edge, said: “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 link
The benefits of exercise for mood and anxiety are now well established. The National Institute for Health and Care Excellence (NICE) includes physical activity, particularly group exercise, as a first-line treatment for less severe depression.
The UK Chief Medical Officers recommend:
- 150 – 300 minutes of moderate activity (or 75 –150 minutes vigorous) per week
- Muscle-strengthening work on at least two days
- Balance training in mid-life and older age
Scientific research outlines the mechanisms behind these effects:
- Neuroplasticity: Aerobic and mixed-modality training increases brain-derived neurotrophic factor (BDNF), which supports synaptic plasticity and mood regulation.
- Endocannabinoid and endorphin signalling: Exercise raises circulating endocannabinoids, explaining the “runner’s high.”
- Sleep and cognition: Regular activity improves sleep quality and daytime executive function, both essential for emotional stability and relapse prevention.
Building a sustainable routine
To improve mental wellbeing this month, experts recommend practical, sustainable activity patterns:
- Meet the movement standard. Aim for the weekly guideline of 150 minutes of moderate exercise and include strength work twice a week. Beginners can start with brisk 10-minute “Active 10” walks, progressing to 30 – 45 minutes 3 – 5 times weekly.
- Train socially. Join a group run, circuit class, or club session. The mental health benefit comes from both exertion and camaraderie.
- Ask about exercise pathways. NICE recognises group activity for mild to moderate depression, and NHS social prescribing often connects patients to affordable community exercise.
- Prioritise sleep. Plan workouts around rest: limit caffeine after lunch, set a consistent bedtime, and eat for recovery rather than late-night snacking. Aim for seven or more hours.
- Choose consistency. Two 45-minute home strength sessions plus two 30-minute aerobic sessions (running, rowing, or cycling) can improve most key health measures.
Beyond the gym
Mindfulness and structured therapies can further strengthen resilience. Mindfulness is a learnable skill that helps regulate emotional responses. 10 minutes of breath-led practice daily, especially after exercise, can reduce stress over time.
Cognitive behavioural therapy (CBT) remains the backbone of evidence-based treatment for mood and anxiety disorders. When combined with graded activity, it helps transform awareness into progress.
Lee Hawker’s team will open The Edge Crete in January 2026 for men aged 18 –28. The centre will combine triathlon conditioning, cycling and swimming training, wilderness challenges, and psychotherapy based on CBT and the Recovery Zones™ model.
“The method is simple,” Hawker said. “High accountability, high camaraderie, and high clarity about what ‘good’ looks like.”
Taking the first step
Lee adds: “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.”
Research shows men are nearly twice as likely to die by suicide as women, highlighting the urgency of accessible interventions. Since 2003, November has funded over 1,250 projects worldwide addressing prostate and testicular cancer, mental health, and suicide prevention.
In the UK, 1 in 6 men will develop prostate cancer during their lifetime, with around 52,300 new cases each year.
Small, consistent actions—lacing up trainers, joining a class, or contacting a friend—can change trajectories. This November, men across the UK are encouraged to move, connect, and speak up.
