That heavy, dragging feeling. The constant urge to nap. The struggle to focus. We’ve all experienced it. Fatigue, that overwhelming sense of tiredness, can sneak into our lives and steal our energy, productivity, and even our joy. This topic resonates deeply with me due to my journey with Crohn’s and Ulcerative Colitis (IBD) and Iron Deficiency Anemia (IDA). I will share my personal perspective at the end of this article. Let’s discover what fatigue truly is and, more importantly, how you can reclaim your vitality – with a surprising ally: physical activity, especially resistance training.
It’s important to understand the difference between everyday fatigue and the more intense exhaustion that can come from serious health conditions. Generally, we all feel tired from time to time—maybe due to a busy day, not enough sleep, or temporary stress—and usually, a good rest can help us bounce back. However, when fatigue is linked to serious medical issues like cancer, autoimmune diseases (like lupus, rheumatoid arthritis or IBD), heart failure, or kidney disease, it tends to be more persistent and severe. This kind of tiredness can feel overwhelming and doesn’t really go away just by resting. It often happens because of the condition itself, involving things like inflammation, metabolic changes, or the stress on our organs, and it can also be a side effect of treatments like chemotherapy or radiation. If you’re dealing with ongoing, intense fatigue that doesn’t seem to improve with rest and comes with other concerning symptoms, it’s really important to check in with a healthcare professional. They can help you figure out what might be going on and support you in getting the care you need.
What Exactly is Fatigue? It’s More Than Just Being Tired
Fatigue is more than just the ordinary tiredness you experience after a long day; it’s a persistent state of exhaustion that can touch us physically, mentally, or emotionally. It can show up in various ways:
Physical Fatigue: Your muscles may feel weak and heavy, turning even the simplest tasks into extraordinary challenges.
Mental Fatigue: You might struggle with concentration, face brain fog, and grapple with memory issues that frustrate your progress.
Emotional Fatigue: Feelings of irritability, apathy, and a lack of motivation can dim your inner light.
While occasional fatigue is part of life, persistent fatigue calls for deeper reflection and care. It can indicate underlying concerns such as poor sleep habits, stress, or medical conditions. Trust in the importance of listening to your body, and consult a doctor if your fatigue is severe or lingers on. Recognizing the need for help is the first step toward renewal and vitality.
The Counterintuitive Cure: Moving Your Body to Beat Fatigue
It might seem counterintuitive when you’re feeling utterly drained, but remember that physical activity is a powerful ally against fatigue. Embrace regular exercise to unlock your potential:
Boost your energy levels by improving cardiovascular health, enabling your body to deliver oxygen and nutrients more efficiently. Experience improved sleep quality as physical activity helps regulate your sleep-wake cycle, leading to deeper rest that rejuvenates you.
Reduce stress and anxiety through the release of endorphins, those uplifting chemicals that can lift your spirits and diminish the weight of fatigue. Elevate your mood and motivation, as feeling physically capable empowers your mind, igniting a spark that drives you forward with renewed vigor.
The Power of Resistance Training in Fighting Fatigue
While all forms of exercise bring benefits, resistance training stands out as a powerful ally in combating fatigue. It builds muscle strength and endurance, allowing you to tackle daily tasks with greater ease and a renewed sense of vitality. As your muscles grow stronger, your body becomes a model of energy efficiency, leaving you invigorated rather than drained. Not only does it enhance bone health, ensuring you stay active and vibrant, but it also ignites your metabolism, helping you burn more calories and sustain higher energy levels. Furthermore, resistance training can sharpen your mental clarity, fighting off mental fatigue and helping you feel more focused and engaged in life.
Practical Tips to Overcome Fatigue
Start Small and Be Consistent
If you’re just beginning your exercise journey, it’s totally okay to take it slow! Start with short workouts (even just 15-20 minutes) a few times a week, and then gradually increase how long and how hard you push yourself. Remember, consistency is where the magic happens.
Incorporate Resistance Training Gradually
No need to jump into intense weightlifting right away! Start with some fun bodyweight exercises like squats, lunges, push-ups, and planks. As you feel stronger, you can mix in resistance bands or light weights. Aim for 2-3 sessions of resistance training each week, switching up the muscle groups you focus on.
Find Activities You Enjoy
Exercise doesn’t have to be a chore! Whether it’s dancing, swimming, hiking, or lifting weights, choose activities that make you smile. When you enjoy what you’re doing, sticking to a routine becomes so much easier.
Listen to Your Body
While it’s great to push yourself, it’s also important to pay attention to how you feel. If you’re feeling overly tired or worn out, don’t hesitate to take a break. Rest and recovery are just as important as your workouts.
Combine Cardio with Strength
Don’t forget about cardio. Activities like brisk walking, jogging, or cycling are fantastic for your heart health and overall stamina, and they go hand-in-hand with resistance training. Try to get in at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week.
Fuel Your Body Properly
Remember, what you eat matters too! A balanced diet full of whole foods gives your body the energy it needs to thrive and recover after workouts. And don’t forget to stay hydrated—sip on water throughout the day to keep your energy up.
Prioritize Sleep
Make sure you’re getting 7-9 hours of quality sleep each night. Exercise can help you sleep better, but if you work out too close to bedtime, it might keep you awake.
Manage Stress
Stress can really zap your energy, so make sure to carve out some time for relaxation. Try techniques like mindfulness, yoga, or spending time in nature to help keep stress at bay.
Stay Hydrated
Dehydration can lead to feeling sluggish, so always keep a water bottle nearby and take sips throughout the day.
Be Patient and Persistent
Remember, building your energy and overcoming fatigue is a journey! It takes time and consistent effort to see changes, so don’t get discouraged if results don’t show up right away. Just keep showing up for yourself, and you’ll start to feel more energetic and vibrant.
Personal perspective
As I’ve shared before, living with IBD has its challenges, one of the most significant being the systemic inflamation and chronic loss of blood that leads to iron deficiency anemia (IDA). You’d think this would leave me feeling extremely fatigued, and in many ways, it does. However, through my journey, I’ve learned to differentiate between the typical fatigue we all experience and the overwhelming exhaustion that comes from my condition. When I’m in the throes of an IBD flare-up, fatigue becomes a beast of its own—imagine struggling to climb a flight of stairs or barely being able to walk a short distance without feeling completely wiped out. There were days when all I could do was sleep. It’s hard to believe I sometimes feel that way, especially now that I’m in remission and lifting heavy, doing hyrox and teaching classes. Starting my journey after my second major flare-up was brutal. Those initial gym sessions were incredibly tough, but each step forward was a victory. It was a long road filled with challenges, but every bit of effort has been worth it. I’ve developed a protocol that keeps me motivated, and even on days when my IBD tries to pull me back down, I know there’s a light at the end of the tunnel. I embrace the hard work because I’ve seen the rewards, and I’m determined to keep pushing forward.
The Takeaway
Fatigue doesn’t have to shadow your every step. Embrace regular physical activity, especially resistance training, to fortify your body’s resilience, elevate your energy levels, and reclaim your vitality. Start slowly, listen to your body, and remain consistent. You hold the power to combat fatigue and to live a life brimming with energy and fulfillment.
Disclaimer
This blog post provides general information and should not be considered medical advice. If you are experiencing persistent or severe fatigue, please consult with a healthcare professional to determine the underlying cause and receive appropriate guidance.