Exercise and Fatigue

Exercise and Fatigue

Exercise -- sometimes when you want it the least, you need it the most. When you feel tired, worn out and stressed out, the last thing you may feel like doing is throwing on your workout clothes and heading to the fitness center. But many experts say this is exactly what you should do. They recommend regular exercise to help prevent and treat "garden-variety fatigue."

What do you mean by "garden-variety fatigue," and why does exercise help?

The most common cause of fatigue for North American adults is a combination of three factors: sleeping problems, stress and lack of exercise. These three factors are often present simultaneously. Stress makes sleep more difficult for many people. They feel restless, have difficulty falling asleep and waken during the night worrying about problems. Inadequate sleep makes people tired. Tired people may work less efficiently, feel more stressed, and lack the time and energy to exercise. A lack of exercise, in turn, increases feelings of stress and worsens sleep quality.

Add exercise to this picture and the reverse is true. A good workout leaves your muscles relaxed and your spirit energized. You work more productively, make better decisions the rest of the day and feel less "attached" to causes of stress. The stress is still there, but it is less likely to get under your skin. At bedtime, you more easily disengage from the day. Your muscles feel relaxed and your body tired. You fall asleep quickly and sleep soundly, with several periods of deep restorative sleep. You awaken before the alarm goes off feeling refreshed and rested.

This illustration shows that exercise helps in at least two ways: by increasing your resistance to stress and by improving sleep quality. Exercise during the day can also temporarily energize you and lift feelings of fatigue. Many people find an exercise class or a brisk walk more effective than a coffee break!

Exercise makes me too wound up at bedtime.

People who have difficulty sleeping sometimes find that exercise too late in the day winds them up instead of down. Try exercising earlier in the day. Sleeping problems may also indicate that exercise sessions are too vigorous. If you are just starting an exercise program, remember to begin slowly and increase the amount and intensity gradually.

Isn't fatigue sometimes a symptom of a medical problem?

Yes. That's why you should check with your doctor if you experience daily fatigue that is not explained by something obvious, such as lack of sleep. Fatigue may arise from an almost endless laundry list of health problems, such as anemia, an under active thyroid gland, sleep apnea, depression and so forth. Fatigue is a common side effect of many medications, including over-the-counter drugs such as antihistamines and cold medications. If you think your prescription medication may be causing fatigue, you'll need to work closely with your physician to adjust your medications and dosages.

I exercise a great deal, but I'm still tired.

Fatigue can be a sign of over training -- exercising too much or increasing the amount you exercise too quickly before your body can adapt. Be sure your doctor has ruled out other problems, and take a look at the progression of your exercise program.

Can't a poor diet contribute to feelings of fatigue?

Absolutely. People trying to lose weight often consume too few calories, and sometimes too little protein, both of which can leave them energy-deprived and tired. People doing a great deal of training may not be trying to lose weight, but may still have an inadequate calorie and/or protein intake if their diet has not kept pace with their training.

Should I skip my workout when I feel fatigued?

Feeling unusually tired, especially when you do not usually feel fatigued, can be a sign that you're coming down with a cold, or are under more stress and need extra rest. Heeding such messages in their early stages and accommodating your body's requests can prevent more serious disorders down the road. There's nothing wrong with an occasional day off!