We all know that moving can help keep us healthy. When we move, our muscles, nerves, bones, joints and generally all our insides move, too. They stay lubricated and able which makes them function properly. Yes, moving can be very healthy and every one of us should practice the habit of moving around and exercising.
But sometimes – especially after a long and stressful day or week – the idea of moving does not look so pleasing. You get the feeling of too much tiredness that even considering exercising adds up to the stress and fatigue.
Many people experience aches, pains and extreme fatigue and this is a real medical condition. It’s called Chronic Fatigue Syndrome (CFS) and the main symptom is that you get an overwhelming feeling of fatigue that does not improve, even with rest or sleep.
Exercise is good for everyone, even those with CFS. No movements or less movements would mean non-fully functioning body parts that could lead to unhealthiness and even make the condition worse.
What you need is do is move, but that can be a challenge when you feel so badly. There are some simple steps to move without you even realizing you are doing it. Here are 13 ways to exercise when you are too tired to move.
1. Start Today
Planning to exercise is good. It’s good if you plan to actually put it in action. All planning and no doing is not really going to help you in any way.
That’s why if you plan to exercise or work out or go jogging or even just to move around to keep your body fit, it would also be good to actually start doing it.
Start today. Don’t put it off to tomorrow or the next day or the next week. Nothing good can come to procrastination. Start small by taking a short walk or even moving around your house. Do whatever you can, but don’t push too hard. You don’t want to make the pain and fatigue even worse, so take it easy.
2. Start Slow
If you finally decide to start moving, don’t go to the extreme stuff at once. This is what makes other people tire easily and lose their appetite to move around.
If you go from zero to extreme all of a sudden, there may be negative implications physically and psychologically.
For one, you will get tired easily and your brain will tempt you to take a rest. Physically, you could get a muscle strain or injury if you do not slow down.
Start slow. Go with the basics. Warm up and stretch out those muscles first. When you are all warmed up and ready, you can start doing the strenuous ones.
3. Think Of Small Goals
Nothing can motivate you more than achieving small goals. Make a list of exercises and activities you enjoy. When you complete them, check them off or cross them out. That way you can see your progress. You can use a calendar or chart, too.
That should be your goal. Work towards your goal and plan out how you get to it. It also helps if you use the SMART method in your goal planning: is your goal Specific, Measurable, Achievable, Realistic and Timely? Only you can tell.
4. The Feeling After You Exercise
You know that feeling you get after you exercise? That sore, sweaty, tired feeling that makes you want to just freshen up and crawl in to bed? That feeling means your body is processing all the movements you are doing and you are working your way to a fit body.
Believe it or not, four out of five people prefer to feel that tired before going to bed. It makes their sleep more comfortable and deep. Note how you feel and adjust your activity level, so you don’t exhaust yourself, though.
5. Educate Yourself About CFS
Read through some books and articles on chronic fatigue. Talk to your doctor and join a support group to see how others cope. Yes, you have a health condition, but there are ways to handle it well. Even on the bad days, you need to know you are not alone.
You can also get some tips from these books, support groups and articles on how you can easily exercise without exhausting yourself. Listen to your body and learn as much as you can about the challenges you face each day.
6. Make Exercise Your Stress Reliever
Studies show that majority of the people who go to the gym and workout, or people who go jogging and run in the afternoon, do so to cool off some steam after a stressful day. You see, exercise is not to tire you out or stress you more. Exercise is actually done to relieve the stress.
When you move around and sweat out, you are actually putting all the tension and stress to your activity. Before you know it, you are actually feeling light already and you also burned some of those calories. Stress can aggravate CFS.
7. Do Not Stick To One Exercise
One of the reasons why you lose your interest easily when you exercise is because you are doing the same routine over and over. Sure, you might have two or three types of exercise that you mix up, but those three can get old fast. Do not stick to just one route when walking, for example. Try a new routine when working out. You will like it when you see new stuff every time and experience new exercises every now and then.
8. Do Not Overdo exercise
The biggest mistake that a person who has CFS can make when exercising is thinking that the more you exercise, the better. Actually, that is not true.
There is only a certain level of intensity that your body can take when you exercise. It depends on your age, your weight, height and so on.
If you overdo exercise, it does not mean you are healthy. It may even lead to some muscle and bone injuries. If you are exercising and feeling better, that’s great, but be sure to temper it some, so you don’t become over-fatigued.
9. Exercise With A Partner
It’s understandable to get bored or tired when you exercise. You run, jog, move around and sweat out without having a conversation with anyone else but yourself.This can wear you out fast. This is why some people prefer to just go out and eat with friends because they can get entertained than to jog and not having someone to talk to.
It would be a good idea to have a work out partner. You can invite your friend and you can both become physically fit together. That way, you can talk to someone while you’re exercising and things do not get boring.
10. Reward Yourself
After you do all this, it is also only fair that you reward yourself. But take note – reward yourself with what you deserve and only if you have started to really move. But this doesn’t mean to grab an ice cream sundae.
That will ruin the benefits of what you just did, which was to improve your health and your condition by exercising.
Yes, once in a while, it’s okay to indulge. Do not deprive yourself of any goodness in life. But be sure to take control of what you do or eat. You know, it will be good to have a reward to look forward to when you do something good for your health.
11. Take A rest
Well, it is not really good to go on physically exercising for seven days in a week. Your body will get tired and achy, too.
So if you’ve been moving around and burning those calories; and if your body is starting to wear down with the “real” kind of tiredness, go ahead and take your well deserved rest to prepare your body for another round of work out.
Keep in mind that moving is healthy. Being on the move always means your body is well lubricated and functioning well. That also means you get to burn the calories that you intake. It only takes a good dose of motivation and discipline to start moving.
So start moving today. If you want to live longer, break the chronic fatigue cycle and start moving to a healthier lifestyle. Keeping your weight in check will reduce the pain and tiredness, too. Having CFS doesn’t mean life is over. It means life is different, but there is help, so work with your doctor to help make things easier over time.
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