Improving Men’s Mental Health Through Physical Exercise

High-functioning anxiety is an emerging issue facing many men today as the world grows ever smaller, and deadlines that seemingly exceed the capacity to deliver grow ever tighter.

This shrinking of space and the speeding up of time is a contributing factor to high-functioning anxiety - a specific type of anxiety disorder in which individuals experience persistent worry, fear, and apprehension, but are able to maintain a high level of functionality and appear successful in their daily lives.

Whilst this concept applies to both males and females - as anxiety does not discriminate based on gender, it's important to note that the societal positioning of men within the workforce may influence the way this form of anxiety manifests in males.

Men with high-functioning anxiety often display behaviours associated with societal expectations of masculinity, such as suppressing emotions, striving for perfection, and displaying a confident and composed exterior. While they may seem successful, driven, and accomplished, internally they may be plagued by excessive worry, self-doubt, and a constant fear of failure.

The symptoms of high-functioning anxiety in males can vary but commonly include:

Perfectionism: Men with high-functioning anxiety may place immense pressure on themselves to meet high standards and achieve perfection in various aspects of their lives, including work, relationships, and personal goals.
Overthinking and ruminating: They tend to overanalyse situations, anticipate potential problems, and constantly worry about the future. This can lead to a sense of being mentally overwhelmed and difficulty in making decisions.
Fear of failure and criticism: Men with high-functioning anxiety often have an intense fear of making mistakes or being judged by others. This fear may drive them to work excessively hard, seek constant validation, and avoid situations that could potentially lead to failure or embarrassment.
Physical symptoms: Anxiety can manifest physically, leading to symptoms such as restlessness, muscle tension, difficulty sleeping, gastrointestinal issues, and headaches.
Imposter syndrome: Despite their accomplishments, men with high-functioning anxiety may struggle with feeling like frauds and worry that others will discover their perceived inadequacies.

Exercise has long been recognized as an effective strategy for reducing anxiety symptoms. Physical activity releases endorphins, the brain's feel-good chemicals, which can alleviate stress and improve mood. Engaging in regular exercise can also promote better sleep, enhance self-confidence, and provide a healthy outlet for managing emotions. As a result, many individuals, including men with high-functioning anxiety, turn to exercise as a means of coping with their symptoms.

Men’s Health Week (12th-18th June), is the ideal opportunity for men worldwide to make time to look after their mental health by boosting their physical health. Physical fitness has been proven to challenge issues such as anxiety and depression, improving men’s overall health and quality of life. It is crucial for men's mental health because the mind and body are interconnected. Engaging in regular exercise can have a positive impact on mental well-being and contribute to a healthier state of mind.

Making the time to exercise

Any fitness that includes aerobic exercise such as jogging, swimming, cycling, walking, and somatic movement, will help reduce anxiety and depression. For improved mental health, ideally, men should be doing one hour of exercise of moderate intensity 4 days a week. If time is limited, this does not need to be 60 minutes of continuous exercise and can be broken up into three 20-minute fitness sessions, which can be equally useful as one 60-minute individual session.

Simple exercises men of all ages can undertake to improve their mental health:

Aerobic exercises: Activities like brisk walking, jogging, cycling, or swimming are excellent 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, weightlifting, or using resistance bands can improve both physical and mental strength. Strength training releases endorphins and helps build self-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 environment 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 brief recovery periods. These workouts can be time-efficient and help release endorphins for improved mood.

Fitness improves mental health; exercise-induced increases in blood circulation to the brain influences the hypothalamic-pituitary-adrenal (HPA) axis and, thus, the physiologic reactivity to stress. This physiologic influence is mediated by the communication of the HPA axis with several regions of the brain, including the limbic system, which controls motivation and mood; the amygdala, which generates fear in response to stress; and the hippocampus, which plays an important part in memory formation as well as in mood and motivation.

The benefits of physical fitness on men's mental health:

Stress reduction: Exercise helps reduce the production of stress hormones, such as cortisol, while simultaneously increasing the release of endorphins, which are natural mood boosters. This can help alleviate symptoms of stress and anxiety, promoting a calmer mental state.
Mood enhancement: Physical activity stimulates the production of endorphins, serotonin, and dopamine, which are neurotransmitters associated with improved mood and overall well-being. Regular exercise can help combat feelings of depression and enhance overall mental resilience.
Increased self-esteem: Engaging in physical fitness and achieving fitness goals can boost self-confidence and self-esteem. The sense of accomplishment and improved body image can positively impact mental well-being.
Improved cognitive function: Exercise has been linked to enhanced cognitive function, including improved memory, attention span, 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. Sufficient rest helps regulate mood, improves concentration, and increases overall mental clarity.

Lee Hawker-Lecesne, 55, is Clinical Director at The Cabin, Asia’s most respected rehab. Located in Chiang-Mai, Thailand, and with a clinical team that has more than 50 years’ experience, The Cabin has successfully treated over 5,000 inpatients. Lee heads up the clinical programme and works individually with clients creating bespoke treatment plans. His areas of expertise include mental health, addiction and trauma.