Men's health in the UK: how fitness and nutrition protect the men in your life

Posted 31 October 2026

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Men in the UK still die younger than women, and they spend fewer of their years in good health. That's the uncomfortable starting point for any conversation about men's health in the UK. The more encouraging part is how much of it comes down to things people can change: how much they move, what they eat and whether they ask for help when something feels off.

Maybe you're reading this for yourself. Maybe it's your dad, your partner or a mate you're worried about. Or perhaps you're a fitness fan who'd love to help male clients get healthier for a living. Whichever it is, this guide covers the areas of male health where fitness and nutrition make the biggest difference, with a simple checklist and links to our more detailed guides.

Men's health UK: the numbers worth knowing

These figures come from the Office for National Statistics and the government's first Men's Health Strategy for England, published in November 2025.

• Life expectancy at birth in the UK is 79.1 years for men, compared with 83.0 years for women (ONS, 2022 to 2024).
• Healthy life expectancy for men in England is just 61.5 years on average, and it has fallen by a year and a half in the last decade.
• In 2022, 67.2% of men were overweight or obese, compared with 60.8% of women.
• Around 3 in 4 deaths by suicide in 2024 were men, and suicide remains the leading cause of death for men under 50.
• The strategy also notes that men are less likely to attend NHS Health Checks and can be less likely to seek help.

None of this means poor health is inevitable. It does show why Men's Health Awareness Month, held every November alongside Movember, is a good moment to take stock.

Why fitness and nutrition make such a difference

According to the NHS, regular physical activity can cut your risk of early death by up to 30%. It lowers the risk of coronary heart disease, stroke, type 2 diabetes, bowel cancer and depression, and it can boost mood, sleep and energy.

The NHS physical activity guidelines ask adults to do at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity), plus strengthening activities on at least 2 days. Most of us know the first part. Far fewer people realise that strength work is a separate target, not something cardio covers.

Food matters just as much. Living with obesity raises the risk of heart disease, type 2 diabetes and some cancers, and the NHS says it's likely to lower life expectancy by between 2 and 10 years. Losing just 5 to 10% of your body weight can improve your health.

The areas of male health to focus on

Every man is different, but these are the topics we get asked about most. Each one has its own detailed guide.

Mental health

Exercise isn't a cure, but it's one of the most useful tools for mood, stress and sleep. Our guide to men's mental health explains how training helps, where to get support and how to look out for the men around you.

Food and nutrition

Men's energy needs, protein and fibre intake all shift with age. Our guide to nutrition for men breaks down what to eat in your 20s, 40s, 50s and beyond, using the NHS Eatwell Guide.

Strength

Muscle and bone don't look after themselves as you get older. Find out why lifting is about far more than looks in our guide to strength training benefits for men.

Weight and waist size

Where you carry fat can matter as much as how much you carry. Our diet and exercise plan for men shows how to lose weight steadily without crash dieting.

Supplements

The supplement aisle is full of big promises. Our guide to men's health supplements explains what the evidence and the NHS actually support.

Pelvic floor health

It's not just a women's issue. Our guide to kegel and pelvic floor exercises for men explains what these muscles do and how to train them.

A simple men's health checklist

Use this men's health checklist as a quick sense check, whether it's for you or someone you care about. It's based on NHS guidance and isn't a replacement for advice from a GP.

• I'm active for at least 150 minutes a week, spread over several days.
• I do strength exercises that work all the major muscle groups on 2 or more days a week.
• I break up long periods of sitting down.
• My waist measures less than half my height (NHS waist to height ratio).
• I eat at least 5 portions of fruit and veg a day and base meals on higher-fibre starchy foods (NHS Eatwell Guide).
• I drink no more than 14 units of alcohol a week (NHS).
• I consider a daily 10 microgram vitamin D supplement in autumn and winter (NHS).
• If I'm offered an NHS Health Check, I go.
• I've got someone I can talk to when things feel heavy, and I know where to get help.

If you can't tick a few of these yet, that's normal. Pick one and start there. Men's Health Awareness Month is as good a reason as any to make that first change.

Health tips for men, whoever you're doing this for

The best health tips for men are the ones that actually get used, so it helps to think about who you're trying to help.

If it's for you, start small and make it regular. A brisk walk most days and two short strength sessions a week will do more than a heroic January that fizzles out by February.

If it's for someone you love, nagging rarely works. Offering to go for a walk, cooking together or booking a gym induction side by side usually gets further. If you're worried about their mood, the NHS lists free support services you can point them towards.

If it's for your clients, understanding male health properly is what makes you stand out. Plenty of men want help but won't walk into a gym and ask for it, and that reluctance is a big part of the picture for men's health in the UK. A Personal Trainer who understands their goals, their worries and their health risks can change that.

Turn your interest in male health into a career

If helping men get fitter, stronger and healthier sounds like the kind of work you'd love, our Expert Personal Trainer course brings it all together. You'll gain Level 3 and Level 4 qualifications in personal training, nutrition, and strength and conditioning, so you can coach clients and athletes and give them nutritional guidance.

Prefer to specialise? Our Elite Nutrition Personal Trainer, Elite Strength and Conditioning Personal Trainer and Level 4 Nutritionist courses each go deeper into one area.

Every course is 100% online, so you can study at your own pace around work and family. You'll also get guaranteed interview opportunities with our partner gyms. As a learner, you'll have access to the learndirect: Community Hub app too, where you can join discussion groups and topic-specific communities and swap ideas with other learners, so you'll never feel alone while you study.

You'll find fees and flexible payment options on each course page. Want to talk it through first? Call our course advisors on 01202 006 389 or send us an enquiry.