It’s easy to find yourself too tired to workout. After a tough day at work, just thinking about spending 45 minutes to an hour at the gym can be overwhelming. In fact, thinking about the effort to go there and just changing your clothes without being able collapse on the couch immediately following the change can make you wince. There are ways to combat this or even find alternative routes if you plan ahead. No matter how much pep you have in your step right now, you know that one day you’ll be too pooped to pop, so have a plan of action ready.
Combat fatigue with water or a healthy snack.
Your first thought may be a cup of coffee when you’re absolutely out of steam, but reconsider. Actually, water is often the quicker picker upper that I turn to when I’m tired. Dehydration can take its toll and you won’t even know it. Try drinking an ice cold bottle of water and see if you have a bit more energy. Follow it up with a healthy snack to boost your energy level. If that doesn’t work, try the next approach.
Tell yourself you only have to workout for a short time.
You don’t have to get a full workout, go for ten to fifteen minutes, but go. If after that first ten minutes, you start to feel more alive and awake, extend the time. Give yourself permission to leave if you just aren’t feeling it after the initial time. You really may be physically exhausted and need the rest. Go home, get some sleep and workout the next day instead.
Have a shorter five minute version of the workout that you can do anywhere.
I can’t take credit for this one. Reading an article about a workout called the nitric oxide dump by Zach Bush, MD, got me thinking about it. His four minute workout is simple. It’s doing three sets of four exercises for 10 to 20 repetitions each. The exercises are deep knee bends, tin soldier (alternating 90 degree raises of each arm), snow angel (It’s arm only version of the jumping jack) and the military press (a pull up without the bar–arm movement only). These four exercises are done a minimum of three times a day, at least two hours apart. While I like his version, find your own. Create a mini workout you can do throughout the day to keep stress at bay and keep you going. If you’re too tired to go to the gym, at least you have some exercise in that day.
- Know yourself. If you’re consistently exhausted after work, exercise before work. Skipping one day because you REALLY don’t have the energy is one thing, but never let it be more than once in a while. If it is, rethink your exercise time.
- Practice deep breathing. When you’re exhausted, deep breathing can often help you regenerate and boost your energy level.
- Move more during the day. If you’re at a desk job, get up at least once an hour and walk around. Not only is that healthier, it also aids in keeping your energy level higher.
- Check your sleep schedule. The problem may really be with the amount of sleep you’re getting. Make sure you have adequate ZZZs to get you through the day.