Fatigue is a common complaint and discovering the source of it can help you take steps to regain your energy. In my book, Second Chance at Health I outline diet and exercise steps that can help eliminate fatigue by improving your health.
If you are on one of my recommended mid-life wellness plan that includes a proper calorie count to meet your goals plus a movement plan that you enjoy, and are now facing fatigue, this can be frustrating!
Fatigue from exercise is issue that has to be addressed. One of my mottos is that energy begets energy (certainly not an original thought- but it is true) and I certainly have experienced it.
Is it Fatigue or Boredom?
Exercise fatigue may occur because well, you are tired of it. If you have become bored or unimpressed with your chosen movement plan, it’s time to make a change. Go back through my decision trees or look back again into your own memory and remember what you loved to do as a child, teen or young adult.
My personal experience with exercise fatigue has resulted in trying and enjoying many different forms of movement. Running or jogging has always been one of my mainstays for my aerobic activity, but I have found that gym work outs with machines, weights at home, calisthenics, yoga and barre classes just to name a few have worked themselves into my movement plan over the years.
The proper amount of movement incorporated into your life should breed energy, focus, absence of colds, and a general sense of well-being. If you notice that you have become more susceptible to viral colds, and are just dragging around and unable to do what you want to do during the day, then too much exercise could be the culprit.
Are you over doing it?
Just like over eating, over exercising can result in detrimental effects on the body. It can weaken the immune system, hence the increased susceptibility to colds, it can cause persistent joint and muscle pain which could put you at risk for an injury.
So balance and moderation is the key. Aiming for 150 minutes of moderate exercise a week, or 30 minutes most days is enough for mid-life health.
Another form of exercise fatigue is when you are actually doing what you love, but you feel a slump and can’t quite get there or complete it with the intensity that you want to. From my experience it could be that you are coming into the exercise time with normal blood sugar, and your exercise is causing a reduction in blood sugar and you are feeling the effects of the lower blood sugar.
To combat this experience of fatigue during a workout, use ½ a small apple or about 15 grams of carbohydrates about 30 minutes before your planned exercise. This will provide additional carbohydrates to your body when you need them! An alternative is to consume 100 calories of a protein shake, which is about 20 grams of protein about 30 minutes before your work out. This will also provide energy for your muscles when you need them and allow you to complete your exercises without the fatigue.
Typically my advice is that 30 minutes of moderate activity is adequate most days of the week. I recommend HIIT 2 times a week and NEAT every day of the week.
Having an open mind and an evergreen mindset towards your health will prevent you from jumping ship when things get boring. There is not a BEST diet or exercise plan, the BEST one is the one that you will DO.
In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.
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