If I'm really too tired I might rest for a moment and then adjust the exercise to meet the energy I have at the moment. If tired means "I just don't feel like it" 😉 then I'll just force myself to get started and usually I'll soon begin to enjoy movin myself.
So if I was going to go for a 20 minute jog, I'll switch my plan to a 20 minute brisk walk. If I was going to lift some heavy weights, I'll plan to lift lighter with lots of stretching and foam rolling.
When I do these easy days, I usually find that my illness wasn't that bad or my tiredness melts away pretty quickly and I end up doing a full workout anyways. Even when it really does turn out to be a light and easy session, though, just doing something, ANYTHING, is better than nothing.
As for being tired, there are two possible outcomes. First, if I’m sleep deprived, I will again default to putting my health ahead of a habit. As a general rule of thumb I won’t train if I’ve had less than 5 hours of sleep, and I won’t train intensely on less than 6 hours of sleep. That might vary for you, but those are my parameters. Your body needs sleep to recover.
But sometimes I just feel lazy or tired, we all do.
In those moments I force myself to do the first five minutes of my routine. Nothing more. I promise myself that I’ll leave if after five minutes I’m still convinced I can’t do it.
I’ve never once left after the first five minutes.
Now this might take some time for you to figure out. Again, I’m an athlete. I’ve trained with broken bones and other issues, but only because I know my limitations and I set clear boundaries with myself and anyone I train with.
But some exercise is better than none, so unless I’m bed ridden, I’ll take a short walk while sick or exhausted, even if it’s not my usual routine.
I once read that sitting is the new smoking. So there’s something to consider.
Hope this helps!
Exercise doesn't have to be going to the gym or involve massive amounts of energy. A simple walk will do you good and will probably help wake you up. Your body needs movement after a sleep so in my view no matter how tired you are some simple stretches and a little walk will help wake up both your body and brain. As to being ill it all depends on the illness? It can be helpful or harmful depending on the condition so I won't touch that.
So, I’ll grab a painkiller, maybe a nice cup of coffee if it’s morning. Drink plenty of water. I put on comfy clothes that I can exercise with, they don’t even need to be exercise clothes- that’s not our aim. I then put some good super lively music that I like on. The song that you can’t help stomping your feet to and singing along to. I sing along and dance around for the duration of that song, almost like a PRE workout hype out. Then once it’s finished and the next track begins, I start to exercise.
You’ve got this, Queen.
Do whatever you can.
I suggest some jumping jacks. But if you really don’t feel like you can do it, sit on your bed and stretch your body. It will help you feel more relaxed and can make you feel better.
Do the best you can the way you can and, when you finish, go there check your exercise routine as done.
The most important is that you never give up doing what you need to do.
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