This month's question comes from Judy: 

Hi Kate,

There are days when I don’t want to exercise because I feel lethargic and lacking in energy, but sometimes, I push myself to do it and then I feel better afterwards. So, how do I distinguish between fatigue that signals a need for rest and fatigue that warrants pushing through with exercise without risking overdoing it?

Thanks, Judy

My Answer:

Self-reflection and self-compassion 

This may sound like a tricky question, but I believe the answer is actually very simple. The challenging part lies in cultivating the skill of self-reflection and a caring, compassionate approach towards our bodies. For many people, this requires the rewriting of automatic patterns and behaviours where they ignore, suppress or chastise their bodies into pushing through symptoms.  

If you feel tired or lacking in energy the ‘simple answer’ is to reflect and ask yourself why you’re feeling that way and what could have led to the tiredness. 

Here are some common and valid reasons:

• You’re sleep-deprived.
• You’re unwell.
• You’re injured.
• You’re recovering from a previous intense workout.
• You’ve had a very busy or stressful day/week/month.
• A stressful event just occurred.
• You're hungover.
• You’ve been studying hard.
• For women – just before or during your period.
• You haven’t eaten enough (small portions or skipped meals).
• You’re taking medication that can cause tiredness.

Becoming more self-aware

When you experience any negative symptom - physical, mental, or emotional - it's crucial to introspect and to try and understand the root cause. This practice not only helps to guide your best self-care decisions but also nurtures the invaluable skills of self-reflection and self-awareness. 

Self-awareness arises from our ability to know ourselves from the inside out. Self-reflection is the skill to do that. Over time, you’ll create a profound connection with your body, which is the cornerstone of effective self-care and wellbeing.

Deciding whether to exercise or not

If your tiredness stems from significant factors like sleep deprivation, illness, stress, or other circumstances where your body is depleted or weakened in some way, it makes sense that your body needs care and opting for rest is the right choice. Whereas, pushing through in such scenarios can further compromise your health and, in this case, potentially lead to over-exercising.

But if you can’t trace the tiredness back to something of significance and it seems more related to sedentary behaviour (something that can cause lethargy) or a lack of motivation, then some exercise can often boost your energy levels and improve your mood.

Stay flexible

Also, remember it doesn’t always have to be an all-or-nothing scenario. If you are depleted in some way, you could go ahead but tone down the intensity of the exercise and do something less vigorous. 

For instance, if you recognise that you’re sleep-deprived and you’d usually do a high-intensity workout, you could go for a walk, do some gentle stretching, or a low-impact activity like yoga or Pilates instead … whilst also prioritising rest and catching up on your sleep!  

If you are struggling to set healthy boundaries with exercise or find the concept of self-reflection or awareness quite challenging, then like Judy, please do reach out. Book a call here or email: [email protected]