Tired all the time? You’re not alone. Most people battle fatigue daily, making chronic fatigue seem like the new norm. Unsurprisingly, with this lack of energy, exercise is often one of the first things to get pushed aside. If you’re tired, finding the strength to exercise can feel like a Herculean task. But it doesn’t have to be this way! Follow these six tips to boost your energy during exercise and recover better afterward, making it easier for you to tackle your next workout.
Pre-workout tips
1. Fuel up
If it’s been more than a few hours since your last meal, you’ll likely need some energy to power through your workout. Opt for calorie-dense snacks that won’t make you feel bloated. Nut butter on half a banana or a multigrain cracker, or half a small avocado are excellent choices. Dairy and fiber-rich foods should be avoided right before exercising. Alternatively, a protein shake made with almond or coconut milk is easily digestible and perfect for a pre-workout energy boost.
2. Mobilize your joints
Long gone are the days of mandatory static stretches. Instead, focus on moving your joints through their full range of motion before diving into a vigorous workout. This will not only make you feel better, but it will also improve your overall performance. Leg swings (side-to-side, forward and back, and knee circles) and a series of lunges in all directions are great examples of dynamic stretches to incorporate in your warm-up.
3. Start slow
Stick to the 10-minute rule for aerobic activities. When you begin exercising, your body suddenly requires more oxygen, but it takes some time for your respiration and circulation rates to catch up. Gradually increase the intensity of your warm-up to ease into the workout, making it more enjoyable and sustainable in the long run.
Post-workout tips
4. Stretch it out
Don’t skimp on the post-workout stretching! Proper stretching helps prevent stiffness and reduces the risk of injury. Make time for some gentle static stretches that target the muscles you used during your workout.
5. Refuel
Post-exercise eating can be a bit tricky. If you’ve done light or moderate exercise, there’s no need to overcompensate with a large meal. However, if you’ve pushed yourself harder or exercised for a longer duration than usual, aim to have a protein-rich meal within 60-90 minutes after finishing. This is true even if you’re trying to lose weight since you want to preserve your muscle mass.
6. Prioritize recovery
Recovery is often a neglected aspect of exercise, but it’s crucial for your overall fitness and well-being. Plan your workout schedule so that hard, easy, and rest days complement each other. For example, if Monday is a tough workout day, take it easy on Tuesday and recover on Wednesday before starting the cycle again. As you grow older, your work capacity can still be just as high as in your youth, provided you allow for proper rest. Begin with one day off per week and add a second if needed. Rest days don’t need to be consecutive; find the schedule that works best for you.
In summary, the key to fighting fatigue and making the most of your workouts lies in properly fueling, warming up, and recovering. By following these six tips, not only will your workouts become more enjoyable, but you’ll also find that the more you exercise, the more energy you’ll have in your daily life! So, go ahead and give it a try – your body and mind will thank you.
