Men's mental health: how exercise helps, and how you can help other men

Posted 31 October 2026

Blog tags:

Plenty of men will happily talk about their training split, their football team or their car, but go quiet when the conversation turns to how they're actually feeling. That silence is one of the biggest problems in men's mental health. It's also where exercise can quietly help, because for a lot of men, moving their body is the easiest way in.

This guide looks at what the numbers say, how exercise supports mental health for men, where to find help, and what you can do if you're worried about a friend, family member or client. For the bigger picture, see our guide to men's health in the UK.

If you or someone you know is struggling right now, you don't have to wait. You can call Samaritans free on 116 123, call CALM on 0800 58 58 58 (5pm to midnight every day), or text SHOUT to 85258. For urgent help, call NHS 111. If someone's life is at risk, call 999 or go to A&E. These services are listed on the NHS help for suicidal thoughts page.

Men's mental health statistics in the UK

The latest men's mental health statistics in the UK are hard reading.

• In 2025, the suicide rate in England and Wales was 17.5 per 100,000 men, compared with 5.5 per 100,000 women (ONS).
• Men aged 50 to 54 had the highest suicide rate of any age group, at 28.0 per 100,000.
• The government's Men's Health Strategy for England says suicide is the leading cause of death for men under 50, and that around 3 in 4 suicides in 2024 were men.
• The same strategy notes that men can be less likely to seek help and more likely to suffer in silence.

Behind every one of these men's mental health statistics is someone who was a dad, a son, a partner or a mate. It's why so many organisations now focus on getting men talking earlier.

How exercise helps mental health for men

Exercise isn't a cure for depression or anxiety, and it shouldn't replace treatment. But the evidence that it helps is strong enough for the NHS to recommend it.

According to the NHS, people who are regularly active have a lower risk of depression, and physical activity can boost self-esteem, mood, sleep quality and energy while reducing the risk of stress. The NHS exercise for depression guide adds that even a brisk 10-minute walk can clear your mind and help you relax. It also says NICE recommends group exercise as an option for people with less severe depression, usually more than once a week with a trained practitioner for 10 weeks.

Many GP surgeries can also prescribe exercise. So if you've not been active for a long time, asking a GP about exercise on prescription is a sensible first step.

Why men's mental health and fitness go hand in hand

There's a practical reason men's mental health and fitness work so well together. A lot of men find it easier to talk side by side than face to face. A run, a five-a-side game or a session in the gym gives people a shared focus, and conversations tend to come more naturally around it.

Training also brings structure to the week, small wins you can see, and a reason to get out of the house. For someone who's feeling flat, those things can make a real difference. The government's strategy itself highlights sports clubs, men's groups and other trusted settings as places to build health knowledge and encourage men to seek help.

Exercise can't fix everything, though. If training becomes the only way someone copes, or they start pushing through injury and exhaustion to escape how they feel, that's a sign to talk to someone.

Simple ways to use exercise for your own wellbeing

You don't need a perfect programme. Something you'll keep doing beats something that looks impressive on paper.

1. Start with walking. It's free, low-pressure and counts towards the NHS target of 150 minutes of moderate activity a week.
2. Find something social. A running club, walking group or team sport adds company to the exercise. Getting outside helps too, as our blog on the benefits of outdoor fitness explains.
3. Add some strength work. The NHS recommends strengthening activities on at least 2 days a week, and many people find lifting a good way to switch off.
4. Protect your sleep. Hard sessions late at night can make it harder to wind down, so earlier in the day often works better.
5. Keep it kind. Missing a session isn't failure. Coming back to it is what counts.

Men's mental health support: where to turn

If you're finding things hard, speaking to a GP is a good place to start. They can talk you through treatments for depression and anxiety, including talking therapies and medication, as well as exercise on prescription.

For men's mental health support outside your GP surgery, the NHS lists free services you can contact any time:

• Samaritans: call 116 123, for anyone.
• CALM (Campaign Against Living Miserably): call 0800 58 58 58, 5pm to midnight every day.
• Shout: text SHOUT to 85258.
• NHS 111: call 111, 24 hours a day.

In an emergency, call 999 or go straight to A&E.

How to help other men in your life

You don't need to be an expert to make a difference. If you're worried about a friend, family member or colleague, these steps can help.

• Ask, then ask again. "I'm fine" is often the automatic answer. Asking a second time shows you mean it.
• Do something together. Suggesting a walk, a gym session or a kickabout takes the pressure off and gives you time to talk.
• Listen more than you advise. You don't have to fix anything. Letting someone be heard is often enough to start with.
• Point them towards help. Share the services above and offer to help them book a GP appointment.

Samaritans also has advice on supporting someone you're worried about, which you can find through the NHS page linked above.

What this means if you train male clients

Personal Trainers often see clients more often than their GP, their family or even their friends do. That puts you in a good position to notice when something's changed. A client who suddenly stops turning up, seems withdrawn or talks about feeling hopeless might need more than a new programme.

It's important to be clear about your role. A Personal Trainer isn't a counsellor or a mental health professional, and shouldn't try to be. What you can do is build trust, listen, and know how to signpost clients to men's mental health support such as their GP, Samaritans or CALM. That combination of fitness knowledge and genuine care is what makes a great trainer.

Help men feel better through fitness

If you'd love to use fitness to help men feel stronger in body and mind, our Level 3 Personal Trainer qualification is the place to start. It's the key qualification most UK employers look for in Personal Trainers. You'll cover anatomy and physiology, client consultations and lifestyle management, and how to plan and deliver personal training programmes.

Want to start working in a gym sooner? Our Level 2 Gym Instructing course is the quickest starting point. It lets you work in a gym environment and teach group fitness classes while you work towards Level 3.

Both courses are 100% online, so you can study at your own pace. You'll also get access to the learndirect: Community Hub app, where learners and alumni connect, share ideas and support each other. Studying should never feel lonely.

Check the course pages for fees and payment options, call our course advisors on 01202 006 389, or make an enquiry. You can also head back to our men's health hub for more guides.