Fighting Fatigue in the Afternoon
Small Changes in Your Exercise Routine Can Keep You From Suffering Midday Blahs
By
JENNIFER ALSEVER
Regular exercise is supposed to boost a person's
energy levels. So why do so many fitness fans complain of feeling
fatigued during the afternoon? Making things worse, this workout-induced
weariness can make it difficult to stick to a workout regimen.
Morning, Noon or Night
Depending on when you exercise, you can fend off
midday fatigue with some adjustments to your workout and other habits,
fitness experts say.
Researchers and fitness trainers say whether
you exercise in the morning, afternoon or evening, small changes in your
routine can keep you from suffering midday blahs.
Midday is the ideal time to exercise,
some fitness experts say. A workout then can give you an energy boost
lasting three to four hours, says James McKenna, a professor of physical
activity and health at Leeds Metropolitan University in England. A
study published in the Journal of Occupational and Environmental
Medicine in 2011 monitored 171 employees at a large Swedish public
dental-health group who were assigned to an exercise program during work
hours. They reported increased productivity and fewer missed workdays.
If you prefer working out in the evenings, it's best to avoid
exercising two to three hours before bedtime to avoid sleep disruption,
the National Institutes of Health says. On the other hand, if you are a
morning exerciser and not getting seven to nine hours of sleep, Lona
Sandon, a Dallas fitness instructor and assistant clinical nutrition
professor at the University of Texas Southwestern Medical Center,
suggests getting to bed earlier or exercising in the evening.
Getty Images/Caiaimage
A midday workout can give you an energy boost lasting three to four hours, says a researcher.
To avoid midday fatigue and preserve
energy throughout the day, most trainers recommend doing more moderate
workouts, meaning those in which you hit 70% to 80% of your target heart
rate. "Listen to what your body is telling you," says Ms. Sandon. "If
you have a high-stress work environment then vigorous workouts may not
make you feel better. You might be better off with restorative yoga so
your brain can slow down."
An ideal schedule would be two to three high-intensity workouts
during the week, mixed in with lighter workouts like yoga, walking or
weight training, say fitness experts.
And mix up your workouts throughout the week—either with cardio, core
and flexibility each time, or a rotation of workouts emphasizing
endurance, strength and stretching. It not only keeps you energized, it
also helps you burn calories throughout the week, says Annie Malaythong,
a certified personal trainer in Atlanta who teaches fitness workshops
around the U.S. for National Academy of Sports Medicine in Chandler,
Ariz.
Nutrition is just as important as moving to keep from feeling
fatigued, Ms. Malaythong says. She suggests eating something every three
hours, including a snack such as a small piece of fruit an hour before a
workout and a meal of protein and carbohydrates within the hour after.
The wrong food can leave you feeling depleted. "That breakfast pastry
or a fast food lunch can sap your energy," says Samantha Heller, an
exercise physiologist and a senior clinical nutritionist at New York
University.
And remember to sip water during workouts and throughout the day,
says Ms. Heller. "When you're not hydrated, you will feel fatigued," she
says. "You may not know why, but you will feel it."
So why do so many people suffer from the midday blahs?
According to Charles Czeisler, director of Harvard Medical School's
Division of Sleep Medicine, the internal biological clock in the brain's
hypothalamus guides daily rhythms of your body temperature, melatonin,
blood pressure, sleep and wakefulness.
As the drive for sleep builds up during the day, it produces midday
sleepiness for many people, Dr. Czeisler says. It also causes a surge in
alertness that peaks in the late evening, he says. Exposure to
artificial light in the evening can extend that second wind into the
night, making it difficult to fall asleep and deepening the midday
trough in alertness, he says.
Sitting for a long stretch of time can
make people feel more tired, says Natalie Muth, a San Diego
primary-care pediatrician and health-care solutions director at the
American Council on Exercise, a nonprofit that provides fitness
certification and training. Moving your body, even for just a few
minutes, can get the blood pumping in your body. "The heart begins to
beat faster, delivering more blood and oxygen to working cells," says
Dr. Muth. This increases the release of hormones like endorphins, which
not only help people feel good, but also reverses fatigue.
Ms. Malaythong says staying energized
involves trial and error, perhaps tweaking the intensity of a weekly
workout routine, trying to eat more nutritiously, staying hydrated and
getting enough sleep. And she emphasizes the importance of moving
throughout the day. She tells clients to climb stairs, do upper-body
stretches, go for brisk 10-minute walks, or write the ABC's with their
big toe at their desks. "I encourage as much activity as they can
handle," she says.
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