A week of Exercise for men
Alright lads, let's talk straight. Life throws curveballs, and sometimes the pressure gets intense. Stress, low moods, anxiety – it's real, and it hits men too, even if we're told to just 'tough it out'. Ignoring it doesn't help. But taking action does. One powerful, accessible tool in your corner? Exercise.
Moving your body isn't just about building muscle or getting fit; it's a direct line to boosting your mental well-being. Think of it like this:
Natural Mood Boost: Exercise releases endorphins – chemicals that act like natural painkillers and mood elevators.
Stress Buster: Physical activity helps burn off stress hormones like cortisol and adrenaline.
Better Sleep: Regular exercise can improve your sleep quality, which is crucial for mental balance.
Sense of Control & Achievement: Setting and meeting small fitness goals builds confidence and a feeling of accomplishment.
Ready to give it a go? Here's a sample week to get you started. Remember, this is a template – adjust it to what you enjoy and what feels right for your body.
Goal: Aim for around 20-30 minutes of activity on most days. Consistency is more important than intensity, especially when starting out.
Monday: Brisk Walk or Jog (Cardio)
Get outside! Pop in some music or a podcast and walk briskly or jog at a comfortable pace. Focus on your breathing and the environment around you. Fresh air works wonders.
Tuesday: Bodyweight Basics (Strength)
No gym needed. Try 3 rounds of:
10-15 Push-ups (on knees if needed)
15-20 Squats
10-12 Lunges (each leg)
30-60 second Plank
Focus on good form. Feel the strength in your body.
Wednesday: Active Recovery / Mindfulness
Go for a gentle walk, do some stretching, or try a short beginner's yoga or tai chi video online. The goal is light movement and connecting with your body. Pay attention to how different stretches feel.
Thursday: Choose Your Cardio
Mix it up! If you walked Monday, maybe try cycling, swimming (if accessible), skipping, or even dancing around the house to your favourite tunes. Find something that gets your heart rate up and you find fun.
Friday: Strength Focus (Optional: Add Resistance)
Repeat Tuesday's bodyweight circuit, perhaps trying to increase reps slightly. If you have resistance bands or dumbbells, incorporate exercises like bicep curls, rows, or overhead presses.
Saturday: Get Active Socially or With a Task
Make it enjoyable. Play a sport with mates, go for a longer hike, do some active gardening or DIY. Combining movement with social connection or a productive task can be extra beneficial.
Sunday: Rest or Light Stretching
Rest is crucial for recovery, both physical and mental. If you feel restless, some light stretching is fine, but allow your body time to recuperate.
Important Notes:
Start Slow: Don't try to do too much too soon. Gradually increase duration or intensity.
Listen to Your Body: If something hurts, stop. Rest days are essential.
Find What You Enjoy: You're more likely to stick with activities you genuinely like. Experiment!
It's Not a Cure-All: Exercise is a fantastic tool, but it's part of a bigger picture. If you're really struggling, talking helps. Reach out to a trusted friend, family member, your GP, or a mental health professional. There's strength, not weakness, in seeking support.
Taking that first step is often the hardest part. Put on your trainers, open the door, and move.