When You’re Too Tired To Exercise
When you’re completely exhausted, the last thing you want to do is lace up your shoes for a workout. But, here’s the thing; if you’re tired of being tired all the time, you’re gonna want to quit thinking you can only exercise when you have the energy for it.
Exercise is one of the most powerful tools we have for increasing our energy and testosterone levels, and another up-side is you really don’t need to do a ton of it to reap the benefits.
In fact, there’s a University of Georgia study that found that performing 20 minutes of low-intensity exercise could decrease fatigue by up to 65%!
A simple exercise like walking, yoga or a leisurely bike ride (for only 20 minutes!) can do so much more for your energy than having that afternoon ‘pick-me-up’ of coffee. And, unlike that coffee, it can help you get to sleep better at night, too!
The mechanics of exercise and energy: Our bodies are so cool. They are capable of a lot of amazing things, especially when they are challenged during a workout session. When you exercise, your body increases its production of serotonin, endorphins, and dopamine -- all of which are powerful mood boosters.
Dopamine, in particular, has been found to increase mental alertness and improve internal motivation. This is precisely the reason why taking that 20-minute walk during your lunch break is so much more productive than scrolling through your email or social/news feeds.
And, like I previously mentioned, exercise has been found to help us sleep better.
When your body gets the rest it needs on a regular basis, you’ll have the energy to get through your busy day -- and maybe even some to spare!
When exercise actually works against you: While a regular sweat session is typically a great thing for your body and mind, there are a few times when pushing through a workout can actually have a less than positive effect.
For example; Working out at night can rev your internal engine and make it increasingly difficult to wind down for a full night of restful sleep. If that sounds familiar, you should consider this advice from sleep experts: avoiding vigorous exercise up to 3 hours before bedtime.
Sure, I know, you’re one of those guys with an impossibly hectic schedule, and this can be a challenge when evenings are the only time of day you can fit in a workout.
However, consider moving your workout to the morning to increase your energy for the whole day. But if you just can’t, try sticking to a lower intensity nighttime exercise routine so you can wind down when it’s time to sleep.
Too much of a good thing Yes, you can get too much of a good thing. Exercising too much can actually have the opposite effect on your energy levels.
One study looked at the effects of over-exercising. Participants were put through a rigorous physical training regime for 10 days followed by 5 days of active recovery.
Not only did participants notice a decrease in performance, but they also complained of extreme fatigue and difficulty sleeping.
So how much exercise is enough? Many healthy and lifestyle experts recommend approximately 150 minutes of moderate to vigorous exercise each week to maintain good health. At this point, you probably have some idea of how fit you are. But knowing the specifics can help you overcome obstacles like reduced energy levels. Once you know what you're working with, you can plan where you want to go. And it's easier than you might think.
Start by filling out this short, little survey or book a FREE Lets Talk Strategy Session with me today to help you take the next steps toward increasing your energy and improving your health! Get the right amount of exercise, and you’ll definitely notice your energy levels rise.
If, however, after up-leveling your exercise efforts you discover you’re (still) feeling lethargic or are having difficulty sleeping, there’s a good chance you may be overtraining, overstressed, or your nutrition needs adjustment.
That said -- Eating well when you’ve got a busy schedule is entirely doable if you plan in advance and have strategies in place that will help you make good choices. I can teach you which healthy snacks can complement your fitness plan and satisfy your hunger while helping you move toward a more robust, ‘better’ you.
The food you eat really does play a huge role in your energy levels! In addition to getting regular exercise, it’s important to know what to eat before, during & after your workout to fuel your body with whole foods to keep your energy levels up and maintained.