Movement

Movement as Mental Health: Reclaiming Strength and Clarity

As men, we often carry the weight of expectations—provider, protector, doer, fixer. But what happens when that weight becomes too heavy? When our energy gets drained and we disconnect from our own bodies in the process of trying to meet everyone's needs?

One of the most underutilized tools for men’s mental health is movement.

Whether it’s walking, running, biking, lifting, or even stretching, consistent movement shifts us out of stagnation and into connection—with ourselves, our environment, and our sense of purpose.

Why Movement Matters for Mental Health

  • Two cyclists riding bikes on a paved road through a green forest in daylight.

    Increases mood-regulating neurotransmitters

    (dopamine, serotonin, endorphins)

  • Person walking on a crosswalk wearing white sneakers, black cargo pants, and a white t-shirt, casting a long shadow on the pavement in sunlight.

    Burns off excess adrenaline

    and anxiety held in the nervous system

  • Unmade bed with white pillows and white sheets against a light-colored wall.

    Improves sleep

    as well as appetite, and boosts self-esteem

  • A young man stretching on a beach with ocean in the background, wearing a black t-shirt and a smartwatch.

    Rebuilds trust in your body

    especially if trauma or stress has disconnected you from it

  • Man with closed eyes in a meditative pose, hands pressed together in front of chest, standing against a white wall.

    Reinforces resilience:

    You face discomfort, breathe through it, and finish stronger

Two people are riding bicycles on a paved trail surrounded by greenery during sunset. The man in the foreground wears a green shirt, and the woman in the background wears a blue shirt.

My Journey: Movement as a Practice of Becoming

I started running not to prove something, but to shed what was never mine to carry—the generational silence, the fatigue of over-functioning, the pressure to appear unshaken. What I found was not just strength or endurance, but space. Space to breathe, to feel, and to reconnect.

Running taught me presence. Biking taught me pacing. And both continue to teach me about resilience.

These practices aren’t about being fast or fit. They’re about becoming the man I want to be:

  • Agile in mind and body

  • Resilient in the face of stress

  • Competent under pressure

  • Grounded enough to protect and provide without losing myself in the process

4-Day Movement Starter Plan

Start Where You Are – Not Where You Think You Should Be.

You don’t have to run marathons. You don’t need fancy gear. You just need a willingness to move. To walk. To stretch. To notice your body again. Just starting out? Try this 4 day movement starter plan.

  • Walk at a comfortable pace. With each step, feel the ground. Breathe in through your nose, out through your mouth. Notice how your body responds to motion.

    • 10 squats

    • 10 pushups (wall or knee-based if needed)

    • 10 lunges (each leg)

    • 30-second stretch: arms overhead, side bends

    • Deep breathing (2 minutes)

    • 5-minute warm-up walk

    • Run or bike lightly for 5–10 minutes

    • End with 3-minute breathwork (Box Breathing: 4-4-4-4)

    • Gentle stretches: neck, hips, shoulders

    • Journal prompt: "How did movement change my energy this week?"

Videos to Support Your Journey