Exercise to help manage fatigue

Evidence is clear that exercise can be a powerful tool in helping to manage and reduce fatigue.  


Here are some of our tips on managing your fatigue through exercise.  

Getting started:  
  1. Start slowly and progress gradually – Gradually increase the intensity, duration and frequency of your workouts. Progression should be gradual to avoid injury and excessive fatigue.
  2. Warm up and cool down – Always include a proper warm- up before starting your workout to prepare your body for exercise and reduce the risk of injury. Similarly, incorporate a cool-down period at the end of your workout to help your body transition back to a resting state and promote recovery. 
  3. Stay hydrated and eat well – Drink plenty of water to stay hydrated. Fuel your body with nutritious foods that provide energy and nutrients needed for exercise and recovery.
  4. Schedule regular exercise sessions – Aim for consistency throughout the week. Find a time of day that works best for you and try to stick to it as much as possible. Consistency is key to reaping the long term benefits.


Continuing to stay active. Managing fatigue day to day:
  
  1. Try to stay consistent but modify your workout – Consider sticking with lower-impact activities. Avoid fast high impact workouts or heavy lifting that will wear your body out.  
  2. Listen to your body – Pay close attention to how you feel before, during and after exercise. If you start exercising and feel your fatigue worsens, it is ok to stop and rest.
  3. Assess the type and severity of fatigue – Exercise could benefit mild fatigue. If you are experiencing other symptoms alongside your fatigue such as dizziness or weakness, it may be best to prioritise rest.
  4. Break up your workouts – small amounts of regular exercise has been found to be just as beneficial as doing all your exercise in one go. This can also be more manageable for anyone suffering fatigue. Every hour try to get up and do something. Lack of activity can also increase levels of fatigue so often you may find it better to split your exercise into small chunks of simple exercises throughout the day rather than focus on long duration training.
  5. Mix up your workouts – Incorporate a variety of workouts to target different muscle groups and energy systems.
  6. Prioritise recovery – Allow time for rest and recovery between workouts to prevent overtraining and burnout. Recovery strategies such as stretching, foam rolling, massage and adequate sleep are essential for managing fatigue.    

    Click here to try out our shorter length exercise classes. These 5-20 minute classes are perfect for days you are low on energy or simply struggling to find the time to fit in one of our full-length classes.

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“Our mission at Bounce Back is to help you find the workout that suits your physical and clinical needs, helps you achieve your goals, and most importantly you enjoy”. – Beth Boxall, MSc
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