Fighting for Men’s Health with Fitness, Strength, and Support

If you’re a man living in South Africa, chances are you’ve felt the pressure to keep things together – but quietly. The job, the bills, the family, the expectations — it all adds up, and your physical and mental health often take a back seat.

According to the SA Depression and Anxiety Group, one in three South Africans will experience a mental health issue in their lifetime, yet only one in 10 gets the help they need. Even more concerning? Suicide rates among men are five times higher than among women.

But here’s the thing. You’re not alone, even if it feels that way. “Too many men are silently struggling because we’ve been conditioned to ‘man up’ instead of speak up,” says Tim Carter, Head of Brand at Planet Fitness. “But what we want men to know is this: we see you, we hear you, and we’re here for you.”

One of the most natural and effective ways to improve your mental health is also one of the most accessible. Exercise. When you move your body, you’re doing far more than just burning calories. You’re actively reducing the stress hormones that build up in response to everyday pressure, and you’re also triggering the release of endorphins, those mood-boosting chemicals that can lift your spirits and calm your mind.

Exercise has also been shown to help manage depression and anxiety symptoms, improve sleep, and give you a sense of control – something that can feel like it’s in short supply when life feels heavy.

Mental health is just one part of the picture, though. Exercise plays a huge role in preventing and treating some more common health issues that men face:

Heart disease and high blood pressure: Men are more likely to suffer heart attacks earlier in life than women. Regular cardio and strength training can reduce blood pressure, lower cholesterol, and help keep your heart strong and healthy.

Erectile dysfunction: This can be a sign of a cardiovascular problem. “Exercise improves circulation, boosts testosterone, and gives you back your confidence,” says Carter. “It’s a triple win.”

Low testosterone: As men age, testosterone levels naturally decline, which can affect energy, mood, and libido. Resistance training and high-intensity interval training (HIIT) can help maintain healthier hormone levels and give you a real energy lift.

Obesity and belly fat: Fat around the abdomen increases your risk of diabetes, heart disease, and other chronic illnesses. Exercise, especially when combined with balanced nutrition, is one of the best tools for burning this type of fat and improving your metabolic health.

You don’t have to spend hours in a gym every day to start feeling better. Carter advises that you start with 30 minutes of moderate exercise, three times a week. Whether that’s a brisk walk on the treadmill, a weight session with a buddy, or a group class, getting started is what matters most.

“Movement creates momentum. And once that momentum builds, everything else – your mood, your energy, your motivation – starts to shift too.”

One last word of advice

Regular exercise and solid nutrition are cornerstones of better health, but they’re not a replacement for medical care. If you’re dealing with persistent symptoms – mental or physical – speak to a GP or health professional. There’s no shame in getting help. In fact, it’s one of the strongest things you can do.