Health & Fitness

Where health is for everyone — and it’s free 🏋️

Why physical fitness matters for mental health

At X‑4RCE, we believe that caring for your body is just as powerful as caring for your mind. Here’s why:

Movement boosts mental wellbeing: 82% of UK adults recognise that physical activity is key to feeling mentally healthier—yet 36% don’t meet recommended exercise levels.
Even small steps make a big difference: Just 10–29 minutes of daily activity can reduce depression risk by 10%, while >30 minutes/day cuts it by nearly 48% .
Exercise often beats medication: Regular physical activity can reduce symptoms of depression and anxiety by 42–60%, outperforming typical therapies (22–37%).
It’s proven and lasting: Over 90% of major studies link regular exercise to better mental health, including improved mood, sleep, self-esteem, and stress resilience .
Real benefits for real people: Three-quarters of gym users report a mental health boost, and daily or weekly exercise helps clear the mind, relieve stress, and build resilience.

Suicide remains the leading cause of death for men under 50 in England and Wales. Tackling mental health out in the open, on a boxing pad, a football pitch, or in a community Bootcamp, helps break down stigma, builds camaraderie, and gives men practical tools to cope and thrive.

See how where trying to help men feel better, not just mentally, but also physically!

🏋️ X-4RCE Bootcamp

Every Sunday • 2PM–3PM • Free to attend
Held weekly in Luton, our Bootcamp is about more than just getting fit, it’s about showing up for your mental health. We provide the space, the snacks, the water, and the equipment, all free thanks to support from the Luton Citizens’ Fund.

Led by Graeme, one of Bedfordshire’s most highly recommended personal trainers, this session welcomes all fitness levels. No egos, no pressure, just progress.

As funding continues, we’re exploring ways to keep this going long-term, because the demand speaks for itself. If you’re ready to move for your mind, this is your space.

For more information contact us at info@x-4rce.com.

Proud Shirt Sponsor of

AFC Awareness

⚽ AFC Awareness – Men’s Mental Health Football

Founded in 2020 by Bobby Pearce and now chaired by Ryan, AFC Awareness is more than just a football team, it’s a brotherhood built on understanding and support.

X-4RCE is proud to be the main shirt sponsor for AFC Awareness. Many of our service users now play for or support the team. They regularly take part in charity matches that are fun, low-pressure, and designed to make the pitch a place for connection, not competition.

If you’ve ever felt like you miss the game, or the friendships it brings, this is a safe, welcoming way to get involved again.

Either contact AFC Awareness through their Facebook page, or email us at info@x-4rce.com to find out how to join.

🆕 X-4RCE Awareness Football Training

Launching 9th July 2025 • Powerleague Stopsley High School, St Thomas' Rd, Luton LU2 7UX

7PM–8PM (Top right 7v7 pitch)

This is our brand new initiative, a 6-month programme aimed at getting men back into football, even if it’s been a while. With free coaching, training wear, equipment, and access to pitch time, we’re removing the cost and the stress so you can just play.

Whether you want to train for AFC Awareness or just join for fitness and fun, you’re welcome. Register in advance to secure your place. Email info@x-4rce.com for more information.

In partnership with AFC Awareness.

📢 Health & Awareness Events

You’ll find us across Luton at health fairs, festivals, and awareness days, raising the flag for men’s mental and physical health.
We don’t just show up, we bring energy, Crocs, flyers, and real conversations.

🖼️ Scroll through the carousel below to see some of our recent events in action.

We’re proud to be working in partnership with:
Healthwatch Luton, Equality PCN, Phoenix PCN, and Medics PCN — each helping to refer patients into X-4RCE services and bringing vital support to men who need it most.

Together, we’re building a stronger, healthier community, one step, one pass, one conversation at a time.

Thank you to our funders

National lottery community fund

Without generous funding from the National Lottery, X-4RCE wouldn’t be where it is today. This funding enabled us to secure a premises, and helped to successfully launch our face to face groups. Thank you to the National Lottery players

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Luton citizens fund

X-4RCE Bootcamp began in early 2025, with the help of the Luton citizens fund. This funding has supported the creation of a free weekly fitness session for men in the community. At Bootcamp we recognise the connection between physical and mental health. Thank you to all the residents that voted for us.

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arnold clark community fund

Thank you to the Arnold Clark Community Fund, whose grant has enabled us to cover some of our core costs. Your support means so much to the men in our service.

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Small grants fund

One of the aims of X-4RCE is to get men out in their community supporting one another, their friends, and their families. The Small Grants Fund has ensured that for the next year we can put on workshops, host guest speakers, and provide training to our services users. Thank you Luton Rising for making this possible.

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Carter Bookkeeping Services

We’re incredibly grateful for the support of Carter Bookkeeping Services, led by the brilliant Wendy, whose expertise and generosity have been vital to X-4RCE’s journey. Wendy not only keeps our finances in impeccable order, but she also goes above and beyond, donating her time and services to ensure we can focus on delivering real impact in our community. Her belief in our mission and quiet dedication behind the scenes help power everything we do. Quite simply, X-4RCE couldn’t run without her.

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Acr build

We’re incredibly grateful for the support of ACR Build, led by the brilliant Andy, whose ongoing generosity has become a vital part of X-4RCE’s foundation. Andy not only contributes financially each month, but he does so with genuine belief in what we’re building, both in our community and in the lives of the men we support. His quiet commitment behind the scenes helps us keep going, even when things get tough. Quite simply, X-4RCE wouldn’t be standing as strong without him.

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