Seven Ways Men Can Create Healthy Habits

Image: Sobo Collective

Words: Lily Jacobsen 

At WOW, we dedicate our surf therapy programs to giving our participants a safe space to share what's been surfing on their minds. Particularly, we focus on men's mental health. We want men to know that it's okay to talk about tough times. To show our support for the amazing men who not only participate in our programs but also run them, we are throwing our weight behind this June’s Men's Health Week. 

This year's theme for Men's Health Week is “Healthy Habits”. So, what does this mean? The theme encourages men to discover what little things they can do to improve their overall health. This includes both mental and physical health. 

In honour of each day for this year's Men's Health Week, here are seven healthy habits you can focus on during the week (with our own surfing splash of course): 

1. Healthy Goal Setting 

Every goal you set should be achievable. You don't start surfing and expect to be a pro within a week. Instead, think about what you can accomplish in your set time frame. Setting unrealistic goals can often lead to disappointments. Goals should be SMART: 

• Specific 

• Measurable 

• Achievable 

• Realistic 

• Time-related 

Instead of saying “I will be a pro surfer”, try saying “I will be able to catch a wave in two weeks”. This is an example of a SMART goal. 

Why set healthy goals? Goals allow for realistic motivation to achieve a desired result either big or small. Setting goals has also been shown to increase performance. This happens when you gain increased satisfaction and capability within yourself. By gaining confidence you will believe your goal is possible.

The most important aspect of setting healthy goals it to feel a sense of purpose. Having something that drives us is what keeps us afloat. Without goals, you're treading water instead of swimming. After all, what could be better than seeing the end result of your goal? For your healthy habit goal, why not start by saying you will go out surfing at least once a week? When you start to see progression in your skills why not bump it up to two or three days a week? Your goal to comfortably ride a wave will be achieved when you focus and envision yourself succeeding. 

2. Know that it’s okay to Seek Help 

Men are less likely to reach out for help when dealing with a lowered state in their mental health. Overall, fewer men seek any kind of treatment. Of course, this doesn't mean that men aren't struggling the same as everyone else. Messages from society often persuade men that they should ‘toughen up’.

Some ways men can promote healthy habits to seek help are: 

• Talking to a professional

• Learning more about mental health and wellbeing

• Talking to a loved one 

Even finding a community can be beneficial to relate to others like yourself with a common hobby. Getting yourself involved with surfing groups or enrolling in lessons can create a bond between your fellow surfers. Know that it's okay to seek help when you’re not feeling like yourself.

3. Write down how you feel 

Sitting with hard feelings is never easy. Instead, writing down how you feel can be one of the first steps to acknowledging and accepting your feelings. This is a suitable outlet for your emotions instead of masking them with a distraction. While short-term relief makes you feel better in the moment it will never be effective in the long run. 

Those first steps can make you aware of how you are truly feeling. By accepting you can gain the confidence to maybe say them. Checking in with yourself is important and can help you start to feel in control again.

4. Try a New Hobby 

Picking up a new hobby or activity (like surfing) is a great way to boost your physical and mental health! By picking up a new hobby your stress levels are lowered, your social interaction is increased and your mood is heightened. Most importantly, an activity like surfing makes you feel calm and blissful. The ocean might have a little something to do with that. Some benefits of picking up surfing as a hobby are: 

• Increased cardiovascular health 

• Coordination 

• Body strength 

• Stress Relief 

• Heightened mood and increased motivation 

• A euphoric state 

5. Prioritising Your Relationships 

Getting social support is essential to how humans function. In fact, having multiple different friendships or companionships can enhance your overall wellbeing. 

Some benefits from prioritising your relationships include: 

Less Stress - Knowing someone is there to support you helps with those feelings of isolation that a lowered well-being can give you. 

Healthy Behaviour Encouragement - Having someone to influence and support you to achieve your goals is beneficial when needing motivation. This can also help you feel inspired to include more healthy habits in your lifestyle. 

Having a Purpose - Adding something to someone's life is always fulfilling. Being able to rely on someone while also being relied on is always special. 

So why not reach out to a friend and have a chat? Maybe pick up some of their healthy habits or enjoy a social outing? Perhaps taking that surfing lesson will be your next step to finding those meaningful social connections. 

6. Try to Get Active

Starting to get active helps release those important chemicals like serotonin that boost feelings of happiness. Not only will you gain physical benefits but also mental health benefits. Starting to get active as a part of one of your healthy habits has many benefits including: 

• Increasing your self-esteem 

• Weight loss (if that's your goal) 

• Increased energy and motivation 

• The reduction of illnesses such as heart disease 

• Increased happiness 

• Improved sleep 

Even if it’s just an hour surf in the morning, you are gaining those benefits. Set a realistic goal for yourself when trying to get active. A healthy lifestyle is a healthy mind. 

7. Try to Eat Healthier Foods 

Having a balanced diet or at least implementing those essential food groups can be beneficial to your mental health. For example: Foods high in omega-3 (such as tuna or salmon) have been shown to improve mental health. And foods that are high in probiotics (such as Greek yoghurt or sauerkraut). This helps with digestion and promotes a happier mental state from improved gut health.

Lowering your use of alcohol which is a depressant may also be beneficial. Try drinking more water instead to help your brain transmit signals. Even trying new herbal teas such as camomile tea to promote relaxation and restful sleep. 

Even slowly implementing those foods into your diet can improve your mood. Why not try starting with Greek yoghurt for breakfast? It's all about slowly adding things into your daily routine that you can then make a habit. 

For Men's Health Week try adding one of these into your healthy habits or implement some of your own. Remember it's okay to not be okay. Keep palm and carry on!