Flourish - Latest Edition - Flipbook - Page 9
Know Your Numbers
Get regular health checks:
blood pressure, cholesterol,
blood sugar.
Discuss prostate cancer risk
with your GP from age 50
(or 45 with family history).
Learn how to do tes琀椀cular
self-checks.
Move Your Body
Aim for 150–300 mins/week
of moderate ac琀椀vity plus two
strength sessions. Movement
“snacks” — like 10-minute
walks — all add up.
Cut Back on Risky Habits
Quit smoking, keep alcohol
within guidelines (no more than
10 standard drinks per week,
no more than 4 in one si琀�ng).
Eat Smart
Go big on vegetables,
whole grains, legumes, and
lean proteins. Only 4% of
Australian men meet vegetable
intake guidelines — adding
one extra serve to lunch and
dinner is an easy win.
Mind Your Mind
Check in with mates regularly,
track your mood, and seek help
early if you feel persistently
昀氀at, anxious, or withdrawn.
Sleep & Stress
Aim for 7–9 hours sleep,
use relaxa琀椀on techniques,
and take regular breaks to
manage workload.
Prioritise Safety
Follow workplace safety
procedures and speak up
about hazards — safety
is leadership.
Movember:
More Than a Mo
How to get involved:
Movember began in
Melbourne in 2003 and has
grown into the world’s leading
men’s health movement. The
campaign funds life-changing
projects focused on:
• Mental Health & Suicide
Preven琀椀on – ini琀椀a琀椀ves to
reduce the male suicide rate.
• Prostate Cancer – research
and early detec琀椀on programs.
• Tes琀椀cular Cancer –
awareness and
treatment programs.
• Grow a Mo: The
original symbol — and
conversa琀椀on starter.
• Move for Movember: Walk,
run, cycle or move 60 km
for the 60 men lost to
suicide every hour globally.
• Host an Event: Bring mates
together and raise funds.
• Mo Your Own Way: Take
on a personal challenge
— climb a mountain, run
a marathon, or create
something unique.
If You’re
Experiencing
Mental Health
Challenges
You’re not alone — and
reaching out is a sign of
strength, not weakness.
Here are some
supports available:
• Lifeline:
13 11 14 – 24/7
crisis support and
suicide preven琀椀on.
• MensLine Australia:
1300 789 978 – free
telephone and online
counselling for men.
• Beyond Blue:
1300 22 4636
– mental health
support service.
• Head to Health:
headtohealth.gov.au
– 昀椀nd mental health
services near you.
• In an emergency:
Call 000 or go
to your nearest
hospital emergency
department.
• Globally: Visit
befrienders.org
for interna琀椀onal
helplines.
