Getting into a new workout routine on top of every day life can be exhausting. You might find yourself having unexplained tiredness without knowing the cause. There are many reasons as to why this may be happening. Stress, poor sleep, bad diet and many other factors can contribute to fatigue. Here are some self-help tips that will help you gain energy, keep your workout routine and prevent fatigue.
A Good Nights Sleep
Two-thirds of people suffer from sleep issues and you might not be getting the required amount of sleep to stay alert. Getting a good nights rest is key to preventing fatigue and restoring your body. Go to bed and get up at the same time every day in order to get your body on a schedule. Avoid napping and force yourself to have down time before bed. Put your phone down, turn off the tv, and read a book or write in a journal. All of these tips will help your body replenish to give you the energy you need.
A poor diet majorly contributes to being fatigued in addition to affecting workouts. Eating regular meals throughout the day will boost energy levels and help get your body back on track. Eat every three to four hours in stead of having a large meal less often. This will keep your metabolism going and your mind alert. Snack on fruit, vegetables, protein and fiber friendly food. Make sure your meals also have healthy carbohydrates and fats. You will feel more energetic and your body and mind will thank you.
A glass of red wine might keep the doctor away but five glasses a night won’t. Alcohol might help you fall asleep or unwind after a chaotic day, but it also adds more stress and more tired days. Drink less alcohol before bed, you will get a good’s night sleep and have more energy in the morning. Try limiting your alcohol intake to only the weekends. The recommended amount should not exceed more than six pints of beer or ten small glasses of wine for men and women a week. Using this guideline will help your body recover and give you more energy for the next day.
Being fatigued can make you feel much more tired than usual but do not use it as an excuse to not workout. Regular exercise will start to take away fatigue and give you more energy. Start with a fifteen minute walk at least once a day and progress from there. A small amount of exercise works wonders and keeps your body moving. Set a goal for yourself and build up your activity over the coming weeks and months until you meet your goal. Once you hit your goal, set a new one that gets you two-and-a-half hours of moderate intensity exercise. Cycling, running, or swimming are great way to help the prevention of muscular fatigue .
You might not think you are stress but that can be a top leader of causing fatigue. If you are stressed, find out the main reason why and tackle it. Take time for yourself, even ten minutes a day of quiet or meditation can work wonders. Find activities that can relax you during your day, such as working out at a gym, listening to music, reading, or being with friends. Finding a hobby that can develop into a healthy habit will definitely reduce your fatigue as well as give you more peace of mind.
Drinking coffee or tea that has caffeine is a large contributor to fatigue. Do you ever get a midday crash after your morning cups of coffee? If you get headaches or can barely stay awake after consuming coffee, it might be time to stop. Gradually stop having all drinks that contain caffeine, cola and tea included. Give yourself three weeks and work up to a full month. Cut down slowly on the amount that you drink and make note how stopping caffeine makes you feel. You will soon feel more alert, have much more energy, and feel less tired and fatigued.
Applying all of these tips will drastically help rid fatigue and restore energy levels. Taking time for yourself can give you a clear mind and Your body will transform for the better and thank you. If you work on getting the proper sleep, eating the right foods, reducing stress, and more, you will help to combat fatigue and keep the energy you deserve from your workout routine and active lifestyle.
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