Welcome to Lazybones.substack.com. Every other week I’ll be sharing psychological insights and techniques to help you (or a friend) overcome the friction preventing a more active lifestyle.
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“When I get home from work I’m wiped out, I don’t know where I’d get the energy to do anything.” Does this sound familiar? You haven’t slept well or you’re just tired from work. You have good intentions, you’d like to get some exercise, but when the time comes you feel too tired to do anything. When you’re feeling wiped-out what do you do? Try to take a nap? Have another cup of coffee, grab a Red Bull or another energy drink?
I know how you feel. When I haven’t slept well the thought of working out is the last thing on my mind but I’ll pass on the coffee or Red Bull to feel better. Recent research shows that mild physical activity can help. If you do something active you’ll be less tired when you finish than you were before you started.
The good news is that it doesn’t take much physical activity to fight fatigue. A University of Georgia study compared the effect of different levels of aerobic exercise on tiredness. They found that 20 minutes of low-intensity aerobic exercise like taking a leisurely walk resulted in a 20 percent increase in energy levels. The participants reported a 65 percent drop in feelings of fatigue. Other subjects who did harder, moderate-intensity aerobic exercise didn’t do as well. The researchers didn’t test anyone doing strenuous exercising, but I’d guess that heavy-duty workouts wouldn’t increase energy or reduce fatigue. I know that when I get back from lifting weights at my gym I’m tired, but when I can make myself get out the front door and take a little walk I’m energized.
If easy aerobic activity could make you less tired how do you go about getting started when you’re pooped. How can you make yourself get up from the chair and put on your sneakers? There’s no-one-size-fits-all solution but you can come up with a plan that works for you. First, check your thinking. Reassure yourself that you’re not going to do anything strenuous. A leisurely walk isn’t going to leave you with aching muscles or gasping for air.
To increase your motivation you could make a contract with yourself. “After I go for a 20 minute walk I’ll… (choose something special that you wouldn’t usually allow yourself).” You could arrange to go for a walk with your partner or a friend. If this is impractical just tell someone that you’ll be walking later in the day. Maybe just saying so you’ll feel committed to follow through. Involving others, even if it just telling someone of your commitment, may help you get over the inertia.
Hold this thought: A short walk at a relaxed pace can help overcome tiredness.