In today’s fast-paced world, it’s common to feel exhausted and unmotivated to exercise. However, staying active is crucial for maintaining physical and mental health. If you often find yourself too tired to work out, this article will provide practical tips and strategies to help you find the motivation to stay active.

Understanding the Fatigue-Exercise Paradox

It may seem counterintuitive, but regular exercise can actually reduce feelings of fatigue and boost energy levels. Physical activity increases endorphins, improves sleep quality, and enhances overall mood, creating a positive cycle that can help combat tiredness.

Practical Tips to Overcome Tiredness and Stay Active

Start Small and Build Gradually

Begin with short, manageable workouts. Even a 10-minute walk can make a difference.

Gradually increase the duration and intensity as your energy levels improve.

Set Realistic Goals

Establish achievable goals to prevent feeling overwhelmed.

Focus on consistency rather than intensity.

Find Activities You Enjoy

Choose exercises that you find fun and engaging. Whether it’s dancing, swimming, or hiking, enjoying the activity will make it feel less like a chore.

Incorporate Movement into Daily Routine

Take the stairs instead of the elevator, walk or cycle to work, or do household chores vigorously.

These small changes can add up and help you stay active without dedicating extra time specifically to exercise.

Create a Support System

Work out with friends or join a fitness class to stay motivated.

Share your fitness goals with family and friends for encouragement and accountability.

Listen to Your Body

Pay attention to your body’s signals and avoid pushing yourself too hard, especially when you’re feeling extremely fatigued.

Incorporate rest days into your routine to allow your body to recover.

Prioritize Sleep and Nutrition

Ensure you get adequate sleep to support your energy levels.

Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to fuel your body.

Use Technology to Your Advantage

Utilize fitness apps and wearable devices to track your progress and stay motivated.

Set reminders and alarms to prompt you to move throughout the day.

Mindset Shifts for Long-Term Motivation

Focus on the Benefits

Remind yourself of the positive effects of exercise, such as improved mood, better sleep, and increased energy.

Keep a journal to track your progress and celebrate small victories.

Visualize Success

Visualize how you will feel after completing a workout and the long-term benefits it will bring.

Use positive affirmations to reinforce your commitment to staying active.

Be Kind to Yourself

Acknowledge that it’s okay to have off days and not every workout will be perfect.

Avoid self-criticism and focus on what you can achieve, no matter how small.

Staying active when you’re always tired requires a combination of practical strategies and mindset shifts. By starting small, setting realistic goals, and prioritizing activities you enjoy, you can find the motivation to exercise even on the most exhausting days. Remember to listen to your body, prioritize rest and nutrition, and use the support of friends and technology to stay on track. With persistence and patience, you can overcome tiredness and reap the many benefits of a regular exercise routine.

(This article is intended for your general information only. Zee News does not vouch for its accuracy or reliability.)

New Delhi: Facing severe back pain? A new study suggests reducing daily sitting time and walking or doing some brisk exercises to prevent back pain from worsening. 

Back pain is very common and common reasons include muscle strain, disk damage, and some health conditions, such as scoliosis and osteoporosis.

Doctoral Researcher and Physiotherapist Jooa Norha from the University of Turku in Finland said that people concerned about back health, must “reduce sitting at work or during leisure time”

To understand the link between activity and back pain as well as the mechanisms related to back pain, the researchers included 64 adults with overweight or obesity and metabolic syndrome.

The participants reduced their sitting by 40 minute per day, on average, during the six-month study.

People with back pain tend to have excessive fat deposits within the back muscles. They are also likely to have impaired glucose metabolism, or insulin sensitivity, which can predispose them to pain.

The study did not, however, find a link between “the fattiness or glucose metabolism of the back muscles”.

Further, the researchers said that being overweight or obese and having metabolic syndrome not only increases the risk for back pain but also for cardiovascular disease.

Just standing up also may not help, instead “walking or more brisk exercise” may be more beneficial”, Norha said.

The researchers also said that switching between postures is more important than only looking for the perfect posture.

According to recent analysis published in the journal Lancet Rheumatology, more than 800 million people will suffer from lower back pain by 2050, a 36 per cent increase from 2020.

The study showed that since 2017, the number of low back pain cases has ticked over to more than half a billion people. In 2020, there were approximately 619 million cases of back pain.