MORE THAN A MO: WHY EXERCISE IS THE BEST THING MEN CAN DO FOR THEIR HEALTH

Most blokes wouldn't let their car go years without a service. But when it comes to our own bodies, plenty of us wait until something breaks. This Movember, alongside growing the mo, it's worth asking a simple question: when did you last look after the engine?

Why it matters

On average, Australian men die younger than women, and many of the conditions behind that gap, like heart disease, type 2 diabetes and some cancers and due to typical behaviours such as being less likely to see a GP early, and less likely to talk about how they're really going. Around three in four suicides in Australia are men.

Movember shines a light on men's health including mental health, suicide, prostate cancer and testicular cancer. Exercise won't fix everything, but it touches almost every part of men's health, from heart and muscles to mood and sleep.

How exercise helps

The Australian Physical Activity Guidelines recommend adults get 2.5 to 5 hours of moderate activity each week, plus muscle-strengthening activity on at least two days. Most Australian adults don't meet both targets.

Regular exercise strengthens your heart, helps manage blood pressure, blood sugar and weight, and keeps your muscles and bones strong as you age. Strength training stands out: a 2022 review in the British Journal of Sports Medicine found that people who did muscle-strengthening activity for around 30 to 60 minutes a week had a lower risk of dying early from any cause, as well as from heart disease and cancer. That matters more every decade, because we naturally lose muscle as we get older unless we work to keep it.

For men on hormone therapy for prostate cancer, which often causes muscle loss, fatigue and weaker bones, exercise can make a real difference. In an Australian trial, men who did 12 weeks of supervised strength and aerobic training twice a week got stronger, walked faster, had better balance, felt less tired and rated their overall health higher than men who didn't exercise. It was also safe, with no adverse events.

Exercise is just as powerful for mental health. A 2024 analysis in the BMJ, pooling over 200 trials, found exercise was an effective treatment for depression, with strength training among the most effective options. Walking, jogging and yoga also helped. Exercise also helps manage stress and improves sleep, and for a lot of men, a training session or a game with mates is one of the few places they connect and talk.

Myth buster: You don't need to be fit to start, and it's never too late. Men who start strength training in their 50s, 60s and beyond still build strength and muscle.

Practical tips

• Lift something twice a week. Weights, bands or bodyweight exercises like squats and push-ups all count. Start light and build up.

• Get your heart rate up. Brisk walking, cycling, swimming or a social game of footy. Aim to build towards 30 minutes most days.

• Train with a mate or your family. You're more likely to turn up, and it's a good chance to check in on each other. Combine this with something like throwing or a footy around, I'm sure throwing a ball with your kids is special for everyone.

• Book the check-up. See your GP for a general health check, and ask about blood pressure, cholesterol, blood sugar and whether prostate or bowel screening is right for you.

• Start where you are. If you've had a long break or carry an old injury, a tailored program can help you get started safely and keep you going.

When to get help

If you've got pain, an injury or a health condition that's stopping you from exercising, get it looked at rather than pushing through. And if you've been feeling flat, stressed or not yourself for a while, talk to your GP or someone you trust.

If you need to talk to someone now, MensLine Australia is available 24/7 on 1300 78 99 78, and Lifeline on 13 11 14. In an emergency, call 000.

How APEX can help

Our Accredited Exercise Physiologists build programs around you: your goals, your body, your history and anything you're managing, like an old injury, back pain, heart health, diabetes or recovery from cancer treatment. We'll help you start at the right level, get stronger and make it something you can keep up.

If you'd rather train with others, our group programs, including ACE and ONERO, are a great way to build routine and connection with expert guidance. Ask our team which group is the best fit for you.

On hormone therapy for prostate cancer? You may be eligible for The Man Plan, an Australian patient support program for men having this treatment. It combines online exercise, nutrition and wellbeing resources with the option of up to 18 supervised sessions with an Accredited Exercise Physiologist, in person or online, to help manage side effects like muscle loss, weight gain and fatigue. Ask your specialist whether you're eligible, or visit themanplan.com.au.

You may be able to access exercise physiology through a GP Chronic Condition Management Plan (GPCCMP) through Medicare, your private health extras, or schemes such as SIRA, CTP, NDIS or DVA.

Give yourself one small win

This Movember, do two things: book a check-up with your GP, and lock in two training sessions this week, whether it's the gym, a walk with a mate or a kick of the footy. If you want help getting started, book an initial assessment with one of our Exercise Physiologists by calling 02 9126 8263 or booking online at apexhealthmove.com.au/book-online.

Written by Bayley Turner, Accredited Exercise Physiologist at APEX Health Movement.

This article is general information only and isn't a substitute for individual advice. If you have a health condition or new symptoms, speak with your GP or an allied health professional before starting a new exercise program.

References

1.     Australian Government Department of Health and Aged Care. Australia's Physical Activity and Sedentary Behaviour Guidelines for Adults (18–64 years).

2.     Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. 2022;56(13):755–763.

3.     Australian Institute of Health and Welfare. The health of Australia's males.

4.     Galvão DA, Taaffe DR, Spry N, Joseph D, Newton RU. Combined resistance and aerobic exercise program reverses muscle loss in men undergoing androgen suppression therapy for prostate cancer without bone metastases: a randomized controlled trial. Journal of Clinical Oncology. 2010;28(2):340–347. doi:10.1200/JCO.2009.23.2488

5.     Noetel M, Sanders T, Gallardo-Gómez D, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. 2024;384:e075847.