Switching Back to Work Mode: How Men Can Keep Our Energy Levels Up in Autumn

With a bit of motivation and the right activities, you can switch gears without losing energy and carry your good habits all the way into the winter months. 

Read on to see how autumn activities and the right mindset can help you stay on track. 

The Autumn Slump in Energy and Motivation 

Have you ever noticed that, as autumn rolls in, it gets harder to stick to routine physical activity or tackle new tasks with focus and earnest motivation? You’re not alone. 

Experts recognize something called post-holiday syndrome (or the post-vacation blues*), which can leave us feeling drained and lifeless after returning to work. These blues often manifest themselves as some form of irritability, anxiety, lack of drive, and unstable concentration. On top of that, shorter and darker days contribute to emptying your tank. In short, autumn is when motivation gets tested. 

It’s important to know: this drop in energy is a normal response to a change in routine. Summer is a time of relaxation and activities that make us feel good and provide true, deep satisfaction. When autumn comes round, life speeds back up and the body responds to the shock by longing for the sunshine and carefree days. The good news? You can absolutely influence how you feel. 

• Step 1 is awareness and acceptance: if you notice you’re feeling tired and unmotivated, there is nothing “wrong” with you for admitting it. 

• Step 2 is action: this is where getting active and exercising come in. 

• And step 3 is support: add Junai HIM to your routine!

How to Adapt Summer Habits to Autumn Activity 

Simply refuse to let good habits end with your vacation. Make regular physical activity part of your routine even in the colder months. Every day, schedule some form of movement for yourself. Why? Because exercise is the body’s natural antidote to stress and fatigue. If you keep up with workouts right after your holiday, your body will hold on to that feeling of physical balance, plus you’ll trigger the release of endorphins, the hormones responsible for general well-being. The result? Fewer mood swings and more daily energy. 

Simply refusing might sound easy in theory, but practically how should you stay motivated in the fall, after summer’s spark has faded? Try sticking to these simple principles: 

• Schedule your workouts: just like meetings at work, block time in your calendar for exercise. Treat it as non-negotiable and move everything else to allow for this space. 

• Start gradually: if you were less active over summer, don’t rush to “make up” for lost time. Begin with moderate intensity and shorter workouts. Steady progress will motivate you more than pushing too hard and burning out. 

• Find support: it’s easier to stay consistent with company. Train with a friend or join a group class. When your motivation dips, encouragement from others can help you push through. That’s why group workouts are so popular: when the group’s energy is cracking, it’s impossible to resist the allure of so many other souls working towards the same objective. 

• Set goals and track progress: Whether it’s running 5 km, doing 50 push-ups, or committing to a weekly activity target, having a clear goal gives direction. Track your results and gaze upon them proudly, as seeing progress on paper (or even in an app) is a powerful motivator. 

• Reward yourself: If you’ve stayed active for a whole month or hit a milestone, celebrate it. Treat yourself to new gear, a massage, or a relaxing evening with your favorite movie. Your body and mind deserve a reward for the effort. 

Zinc's Role in Testosterone Production 

• The key building block for testosterone production: zinc is a cofactor in the enzymatic process that converts cholesterol into testosterone. Without enough zinc, testosterone synthesis decreases. 

• Regulation of testosterone levels: studies show zinc deficiency is linked to lower testosterone in men. When zinc levels are restored (through diet or supplements), testosterone often normalizes. 

• Impact on sperm quality and fertility: zinc affects sperm production and mobility. Low levels are associated with reduced fertility. 

• Support for immunity and recovery: a healthy immune system helps keep hormone levels stable. Not only does zinc reduces oxidative stress, indirectly supporting hormonal balance, it is also crucial in the functioning of T and B cells, directly and significantly affecting the immune system’s response to microbes. 

Practical Training for Men 

Focus on compound exercises that engage multiple muscle groups. This burns more calories, builds functional strength, and shapes muscles evenly throughout the body. At home, you can start with effective bodyweight moves like: 

• Push-ups: strengthen chest, shoulders, and triceps. A classic men’s exercise, doable anywhere. 

• Squats: great for legs and glutes while actively engaging your core. Builds strength and stability useful for everyday life. 

• Plank: targets abs and back muscles. Improves posture and prevents lower back pain, common issues for office workers. 

As you progress, add weights or hit the gym. Just make sure your training matches your fitness level. 

Don’t shy away from strength training: for men, it’s a natural way to use your physiology. Building muscle boosts your metabolism (meaning you’ll burn more calories even when at rest) and gives you a stronger sense of control over your body. Post-workout, you’ll also feel positive stress (eustress), which helps release negative tension.

Balancing Work, Family, and Fitness 

One of the biggest challenges for active men is fitting workouts into busy work and family schedules. After a long day, you may still face kids, a partner, and household tasks. How do you add training without sacrificing something else? The key is balance and good planning. 

• Drop the guilt: time spent on your health isn’t selfish, it’s an investment. A healthier, happier you will make for a better partner, parent, and colleague. Regular activity boosts energy, improves mood, and lowers stress, all of which are positive factors in strengthening your relationships. 

• Morning workouts: think about training early in the day. Fewer distractions, more focus, and many men even report significantly increased productivity at work following their morning session. 

• Family activity: turn exercise into family time. Go for a walk, bike ride, or play soccer together instead of watching TV. You’ll bond while staying active. 

• Short but intense sessions: even 20 minutes of HIIT can deliver amazing results if you’re pressed for time. Quick bodyweight circuits can leave you just as sweaty as an hour at the gym. 

• Share the load: coordinate with your partner so you both get “me-time” for fitness. Divide responsibilities, shift tasks, or train together. 

And don’t forget: rest and nutrition matter just as much. Aim for 7–8 hours of sleep and a balanced diet rich in protein, healthy fats, and vitamins. Without fuel (nutrients) and recovery (sleep), even the best training won’t be enough. 

Autumn as a New Beginning 

Switching from vacation mode back into work life can be tough, but with these tips, the transition will feel smoother. Treat autumn as a new opportunity. Just like you may have set “summer body” goals in spring, now’s the time to set goals for autumn activity and overall well-being. 

The key is persistence and flexibility: on days when you don’t feel like it, remember why you started and how good you’ll feel after. Even if you miss a workout, don’t give up — the path to a healthy lifestyle is a marathon, not a sprint. Every step counts. 

A Final Reminder: You’re Not Alone 

Many other men are facing the same challenges, which is why we created the Junai community, a space where we support one another in staying active. Join us! In the Junai Strava Good Decision Club, we encourage movement without the pressure of competition. Be part of a team that understands the real victory is found in choosing to be active and take care of yourself. 

This autumn, accept the challenge, lace up your sneakers, and head toward new victories.