Shaping Up: Why you feel more tired when you become less active

It sounds strange. You would think that doing less would give you more energy. But for many people, the opposite happens.

When we move regularly, our bodies get used to being active. We become fitter, stronger and better at using energy. When we suddenly become less active, it is easy to fall into a cycle of doing less and feeling even more tired.

I see this quite often.

Someone misses a few workouts because they are busy or tired. They then spend more time sitting on the sofa because they have no energy. Before long, they have stopped exercising altogether.

The good news is that getting moving again can help break that cycle.

You do not need to start with a hard workout.

Go for a walk.

Get outside for some fresh air.

Do a few exercises at home.

Even ten minutes of movement can be enough to get you started.

Exercise can also help you sleep better. If you are more active during the day, you may find it easier to settle at night and get a better night's sleep.

And we all know how much better we feel after a good night's sleep.

There is also your mood to think about.

Exercise can help you feel better mentally as well as physically. You might finish a workout feeling tired, but you can also feel more positive and clear headed afterwards.

This becomes even more important as we head into autumn.

The evenings are getting darker and the weather will soon become colder. It becomes much easier to get home from work, put your pyjamas on and settle down in front of the television.

There is nothing wrong with having a relaxing evening.

But try not to let that become every evening.

One of the best things you can do is make exercise part of your routine before you have time to talk yourself out of it.

Go for a walk after work.

Book a class.

Train with a friend.

Or spend ten minutes doing a workout at home.

You do not have to be extremely fit.

You do not have to train every day.

You just need to keep moving.

Sometimes the answer to feeling tired is not more rest.

It is a little more movement.

So if you have become less active recently and you are feeling sluggish, do not wait until Monday or January to start again.

Put your trainers on, get outside and move your body.

You might be surprised how much better you feel afterwards.

WORKOUT

Energy boost

If you are feeling tired and struggling to get motivated, sometimes the best thing you can do is simply start moving. This quick workout is designed to get your heart rate up and wake your body up without taking up much of your day.

Format

Complete 5 repetitions of each exercise, then 10, then 15, then 20.

Keep working through the list until the ten minutes is up.

Exercises

Squat to Shoulder Press

Alternating Lunges

Press Ups

High Knees

Russian Twists

I always advise a light warm up before you start and a good stretch afterwards.

You do not need to wait until you feel full of energy before exercising. Sometimes getting moving is what gives you that energy in the first place.

RECIPE

Chicken and Chorizo Rice

Serves 4

Ingredients

300g chicken breast, diced

75g chorizo, sliced

250g long grain rice

1 red pepper, chopped

1 onion, diced

2 cloves garlic, crushed

1 teaspoon smoked paprika

400g tin chopped tomatoes

500ml chicken stock

100g frozen peas

1 tablespoon olive oil

Salt and black pepper

Method

Heat the oil in a large frying pan and cook the chicken for 5 to 6 minutes.

Add the chorizo, onion and pepper and cook for another 4 minutes.

Stir in the garlic and smoked paprika.

Add the rice, chopped tomatoes and chicken stock.

Bring to the boil, then reduce the heat and simmer for around 15 minutes.

Stir in the peas and cook for another 3 minutes.

Season with salt and black pepper and serve.

A simple one pan meal with plenty of flavour and ideal for a busy weekday evening.