Society places many pressures and stress points on the male gender, with men under immense pressure to ‘live up’ to what society expects or believes they should act, feel or do. From childhood men are told to be brave and ambitious, as they grow up they strive to be good fathers, partners and providers. In addition to this, men have often been labeled as the physically stronger sex, the modern image of what it means to be a ‘man’ often means that men cannot achieve the dominant ideal and can slip into feelings of anxiety and depression. It is this nature of unhealthy expectation that can affect men’s mental health. The latest figures have shown that 115 people take their own lives in the UK every week – with 75% of these deaths being men* and men are almost three times more likely than women to be dependent on alcohol and frequent drug users.
This Men’s Health Week (June 12-18), Lee Hawker-Lecesne MBPsS, Clinical Director at The cabin encourages men to take time to look after their mental health by taking time to strengthen their physical health. Here he discusses how men can challenge anxiety and depression through lifestyle modifications, improving their overall health and quality of life.
Lee comments: “Fitness is vital to men’s mental health because the mind and body are interconnected. Regular exercise can have a positive impact on mental well-being and contribute to a healthier state of mind.”
Why fitness is important for men’s mental health:
- Reduce stress: Exercise helps reduce the production of stress hormones, such as cortisol, while simultaneously increasing the release of endorphins, which are natural mood enhancers. This can help relieve symptoms of stress and anxiety, promoting a calmer state of mind.
- Mood improvement: Physical activity stimulates the production of endorphins, serotonin and dopamine, which are neurotransmitters associated with improved mood and general well-being. Regular exercise can help combat feelings of depression and boost overall mental resilience.
- Increased self-esteem: Engaging in fitness and achieving fitness goals can boost self-confidence and self-esteem. A sense of accomplishment and improved body image can positively impact mental well-being.
- Improved cognitive function: Exercise has been linked to improved cognitive function, including improved memory, attention and problem-solving abilities. Regular physical activity supports brain health and can reduce the risk of cognitive decline.
- Better sleep: Regular exercise promotes better sleep quality and duration, which is vital for mental health. Adequate rest helps regulate mood, improves concentration and increases overall mental clarity.
Physical activity and your mental health
Lifestyle modifications, such as increased physical fitness, can be of great importance to people experiencing mental health problems. A key component of lifestyle modification is exercise.
Fitness and Mental Health – How it works
Physical fitness that includes aerobic exercise – jogging, swimming, cycling, walking and physical movement has been shown to reduce anxiety and depression. In a post-Covid era, these improvements in mood have never been more important. One hour of moderate intensity exercise 4 days a week is enough for these health benefits. Furthermore, these 60 minutes need not be consecutive. three 20-minute exercise sessions are thought to be just as helpful as one 60-minute individual session.
Based on the fitness program clients undertake at The Cabin, here are some simple exercises men of all ages can do to improve their mental health:
Aerobic exercises: Activities such as brisk walking, jogging, cycling or swimming are great for cardiovascular health and boosting endorphin levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Strength Training: Engaging in resistance training using bodyweight exercises, lifting weights, or using resistance bands can improve both physical and mental strength. Strength training releases endorphins and helps build confidence.
Yoga or mindfulness exercises: Practices such as yoga, tai chi or meditation can reduce stress, improve focus and promote relaxation. These activities combine physical movement with mental relaxation techniques.
Outdoor activities: Spending time in nature, such as hiking, gardening, or participating in team sports, provides a refreshing change of scenery and can have a positive impact on mental well-being.
High Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by short recovery periods. These workouts can be time efficient and help release endorphins for an improved mood.
Lee comments: “Physical fitness simply improves mental health. Exercise-induced increases in cerebral blood flow affect the hypothalamic-pituitary-adrenal (HPA) axis and, thus, physiological stress reactivity. This physiological influence is mediated by HPA axis communication with various brain regions, including the limbic system, which controls motivation and mood. the amygdala, which causes fear in response to stress. and the hippocampus, which plays an important role in memory formation as well as mood and motivation.”
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