How to Move When You Don’t Feel Like It: A Rewired for Men Approach

Movement is a cornerstone of mental health. You know it. We know it. It’s simple. Except for the days when it feels impossible to get off the couch, let alone lace up your trainers and do something active.

For men, societal pressures often frame physical activity as something tied to fitness goals or achievement. But movement is more than that—it’s a powerful tool to shift your mindset, lift your mood, and help you reconnect with yourself.

So, how do you get moving when it’s the last thing you feel like doing? We’ve gathered some tried-and-tested strategies, tailored to help men incorporate movement into their day, even when motivation feels miles away.

1. Any Movement Is Progress

You don’t have to run a marathon or hit the gym for hours to see the benefits. Start small. Do a few stretches while the kettle boils, take the stairs instead of the lift, or walk around the block. Celebrate these little wins—they add up and create momentum.

2. Simplify the Start

Remove the obstacles that make getting active feel daunting. Lay out your workout clothes the night before, pack your gym bag, or plan your walking route. The easier it is to start, the more likely you are to follow through.

3. Set Micro-Goals

Sometimes the idea of a full workout can feel overwhelming. Instead, commit to just five minutes. Whether it’s a quick walk, a few push-ups, or a quick stretch, you’ll often find that once you start, you want to keep going. And if you don’t? That’s okay—five minutes is still a step forward.

4. Reframe the Motivation

Movement isn’t about performance or looking a certain way. It’s about how it makes you feel. Focus on the post-activity benefits: the energy boost, the mood lift, and the sense of accomplishment. Remind yourself that even small actions can make a big difference to your mental health.

5. Make It a Team Effort

Accountability can work wonders. Partner up with a mate for a walk, join a local class, or challenge someone to a game of five-a-side. Shared experiences make movement more enjoyable and keep you motivated to show up.

6. Find Joy in It

The idea of exercise can feel like a chore if you’re forcing yourself to do something you don’t enjoy. Instead, focus on what feels good. Whether it’s cycling, dancing, hiking, or kicking a football around, movement should be something you look forward to.

7. Embrace the Outdoors

Getting outside amplifies the benefits of movement. Fresh air, sunlight, and a change of scenery can improve your mood and help you feel more connected to the world around you. Even a short walk can work wonders.

8. Let Music Move You

Create a playlist of tracks that energise and inspire you. Music can shift your mood and make physical activity feel less like a task and more like a celebration.

9. Balance Activity with Rest

Movement is vital, but so is listening to your body. If you’re feeling drained or burned out, rest is equally important. Balance activity with downtime to recharge both mentally and physically.

Why Movement Matters for Men

At Rewired for Men, we focus on helping men rewrite the unhelpful stories that hold them back. Movement isn’t just about fitness—it’s about reclaiming control, finding balance, and building resilience. Incorporating even small moments of activity into your day can create a ripple effect, boosting mental clarity, emotional balance, and self-confidence.

Take the First StepReady to start moving? Whether it’s a short walk or a high-energy workout, the important thing is to begin. Small, consistent actions lead to big changes over time. For more insights on how to rewrite your narrative and prioritise your well-being, join us at Rewired for Men’s free monthly webinars.

Movement is more than just physical—it’s a step toward mental and emotional freedom. Take that first step today.