Men’s Health Week 2020: What you can do to optimise your health

Men’s Health Week: How to Become the Healthiest Version of Yourself

Want to be the healthiest version of yourself? Men’s Health Week is the perfect reminder to take a closer look at your lifestyle and make changes that actually move the needle for your long-term health and wellbeing.

Awareness around health has grown massively in recent years. People are buying more nutritious foods, paying extra for healthier options, and (pre-lockdown) gym memberships were on the rise.

Yet, despite this, there’s still a clear gender gap in health:

• Men tend not to live as long as women

• Men are more likely to experience health problems across their lifetime

This gap is influenced by a mix of factors:

• Biological – hormones, anatomy, metabolism

• Social – stress, expectations, cultural norms

• Behavioural – activity levels, risk-taking, diet, substance use

You can’t change biology. But you can change the parts you control: how you move, eat, drink, cope and connect. Even small, consistent improvements in these areas can significantly improve your quality of life and longevity.

Key Ways to Improve Men’s Health

• Exercise regularly

• Eat a balanced diet

• Avoid smoking

• Reduce your alcohol intake

• Reduce stress levels

• Connect with others

You’ve probably heard all of this before. The difference between “knowing” and “actually changing” is habits.

For these changes to pay off long-term, they need to be:

• Sustainable

• Integrated into your daily routine

• Built up gradually, not all at once

Tackle one area at a time. Once you feel the benefit of a single positive change, that momentum makes the next one easier.

Exercise Regularly

You don’t need to live in the gym to be healthy.

General guidelines recommend:

• 150 minutes of moderate activity per week, or

• 75 minutes of vigorous activity per week

Spread this across the week and you’re looking at roughly:

• 3–4 sessions of 20–40 minutes each

That could be:

• Brisk walking or light jogging

• Cycling

• Circuit training

• Team sports

• Home workouts

The secret to consistency is simple:

• Choose activities you genuinely enjoy

• Mix things up so you don’t get bored

• Set small, clear goals (e.g. “walk 20 minutes 3x per week”)

There are thousands of online workouts and training plans. Experiment until you find what you’ll actually stick to — not just what looks good on paper.

Eat a Balanced Diet

No, this doesn’t mean “never eat pizza again”.

Balanced eating is about:

• Variety

• Moderation

• Whole foods first

A few simple principles:

• Focus on foods that exist in nature more than foods manufactured in factories

• “Eat the rainbow” – aim for different coloured fruits and vegetables to cover a range of nutrients

• Keep ultra-processed, deep-fried, and sugar-heavy foods as occasional treats, not daily staples

On average, men are advised to eat around 2500 calories per day to maintain weight, but your ideal intake depends on height, weight, and activity level.

You don’t have to obsessively track calories, but it helps to:

• Know roughly what’s in your regular meals

• Be honest about what falls into “everyday food” vs “once in a while”

Avoid Smoking

Men, on average, smoke more than women – and any level of tobacco use damages health.

The benefits of quitting are huge and start surprisingly fast. For example:

• Within around 9 months, lung capacity can improve by roughly 10%, making exercise easier and daily life less tiring.

Smoking is often used as a “stress tool”, but in reality:

• Nicotine withdrawal adds physical stress

• Your body spends more time in a fight-or-flight state

Quitting or cutting down removes that constant extra stress load and significantly reduces your risk of serious disease.

Reduce Your Alcohol Intake

You already know where we stand on this.

Alcohol impacts almost every major area of health:

• Weight & metabolism

  
  

  • Alcohol is full of empty calories

  • It blocks the absorption of important nutrients

  
  

• Sleep

  
  

  • It reduces REM (restorative) sleep

  • You may fall asleep faster, but wake up less refreshed

  
  

• Mental health

  
  

  • Alcohol can worsen anxiety and low mood over time

  
  

• Organ health

  
  

  • It places unnecessary strain on your liver and other vital organs

  
  

By reducing your alcohol intake — or taking a structured break — you can:

• Improve energy

• Sleep better

• Support weight management

• Reduce anxiety

• Lower your risk of long-term health complications

A sustained break from alcohol also makes it far easier to keep your drinking at a healthier level in the future.

Reduce Stress Levels

Easier said than done — but critical.

Men are:

• Less likely to admit feeling stressed or overwhelmed

• More likely to cope through withdrawal, distraction or numbing (alcohol, work, screens, etc.)

Unmanaged stress shows up both physically and mentally: headaches, poor sleep, digestive issues, irritability, burnout, anxiety, depression.

Effective stress management can include:

• Talking to someone – a friend, partner, coach or therapist

• Taking breaks – time off work, weekends away, even short daily “no-screen” windows

• Moving your body – exercise is one of the most effective stress regulators

• Practising tools in advance – breathing exercises, meditation, or relaxation techniques before you’re in crisis, so you can use them when it counts

This isn’t about never feeling stressed. It’s about having better ways to respond when stress appears.

Connect With Others

Social connections are one of the strongest predictors of health – but many men are lacking here.

Research shows:

• 1 in 5 men say they don’t have any close friends

• Around a third say they don’t have a “best friend”

Humans are wired for connection. Good relationships help:

• Boost self-esteem

• Provide support during tough times

• Increase happiness and resilience

The challenge is that adult life gets busy: work, family, responsibilities. Friendships can slip down the priority list.

Some ways to rebuild or maintain connection:

• Reconnect with old friends (even a short message can reopen a channel)

• Join interest-based groups (online or offline)

• Use online communities where you can safely talk about goals, struggles and wins

Online spaces can be particularly powerful for men who feel pressure to “stay strong” or “not show weakness” in day-to-day life. It can be easier to be honest and open in a supportive, like-minded group.

So What Now?

None of this is revolutionary. You’ve heard it before.

The difference this time?

• Commitment and motivation.

  Decide your health actually matters — not someday, now.

• Small, sustainable steps.

  Pick one area. Make one change. Keep it up. Then add another.

Men’s Health Week is a reminder, not a one-off event.

It’s time to:

• Make your health a priority

• Put yourself higher on your own list

• Build small daily habits that support your body and mind

Not for a six-week “health kick”.

For the rest of your life.