how to get fit when exhausted?

successgal1

This is new for me. Typically to lose weight and get fit in the past, all I had to do is be a little careful about portion control and up my exercise. I exercised either with any one of the myriad of workout videos I have or walking or biking.

My problem now is that my job requires 40 plus hours standing with light walking, retail.

My body is more tired then its ever been in my life. My feet hurt, my legs are sore. Though they have great muscle tone I'm 30 lbs heavier then I want to be. I'm too tired. On my days off I can barely limp around the house. I have great sneakers and 3 different inserts I alternate. But I am more physically tired then I have ever been in the past.

I'm 47, I eat healthy but unless I severely restrict myself to the point where I'm not getting enough nutrition to make it through or give my body to recover, I don't lose weight. I have been on this job and schedule since mid may. I have actually gained weight. I'm a 12 and should be an 8. I'm 5'5".

My legs are too wiped out to do the 10 miles of biking or step aerobics I used to do.

Anyone have any suggestions?

some ideas:
I wouldn't actually suggest more exercise - as it seems lke you are already on your feet all day. and from what you are saying, you are tired but can't sleep well. so how about yoga? have you tried that? there are plenty of routines available online or inexpensive DVDs. I find that that helps me when i am very tense - to breath properly, stretch properly, etc.

Otherwise, it would help if we could take a look at what you do eat - maybe you aren't eating enough? If you are eating the same that you ate previously, but you are actually more active than you were before, you may be needing MORE calories. (look up the whole "in place of a road map" concept).

Thanks yoga is a good idea, though not sure if good for a herniated disc. I do have a Pilates tape, I did like that because it involved alot of lying on the floor. I have been doing just some of the leg moves to try to help each morning, get the fluid out of my legs, only helps until I get to work.

successgal1

dough21: Are you actually recommending a pre workout drink? Really, you're that silly?

Anyway, OP, agree with some of the other comments. Log your food daily. It doesn't take that much time, just spend 15 minutes each day doing it. Get some blood work done too from your doctor if your insurance covers it.

Also find ways to ease the strain in your legs. A shower or hot bath after work may be helpful. Go all out with the bath and get some music, some candles and whatnot if it helps you to relax. A supplement does not give you "energy"; energy is something that has calories. Vitamins and minerals do not have calories, they just give you the feeling or a placebo affect of energy, eg in the form of caffeine. Just increase your calories a little bit so your have the energy to work out so that you are burning calories to create weight loss. But ensure you are getting plenty of protein at the same time, 0.8g/lb of lean body mass as a minimum.

Try different things, there comes a point in our lives where we need to stop blaming other people or aspects for our inability to do something. There are plenty of men and women who work 40+ hours/week, have young children and/or elderly parents, volunteer, play sports, do the housework and groceries and still have time to work out, even if it's at 5:00am. It's not because they're lucky, it's because they worked hard, either in the past or now.

I have not shut down every suggestion. You just keep reading into my posts what you want to though. Let me know when you'll be installing my bathtub.

This post is insulting. First, no bathtub, I staed this already. I do take a hot shower before bed. It helps for about a half hour. I fail to see where I am blaming anyone. I am telling my situation and asked for suggestions. How is this blame?

I really don't care what other people are doing. Yippee for them. I Care about how I can figure something out in my current circumstances.

It appears that everyone here is trying their best to be helpful, but you have shot down just about every single suggestion. There is a woman on here who is in a wheel chair, she can barely stand on her own, but she constantly finds ways to work out because she knows that's what she needs to do. This person whom you say is insulting you is actually giving you good advice, I just don't think you want to hear it.

kaned_ferret

I'm in the same boat, I work from 6 or 7 am til 6 pm also on my feet, then come home, take my dogs out.. and once I've gotten in, all I want to do is lounge on the sofa, I feel like lead. I work 6 days a week usually and it is very rare to have more than one day off in a row, so when I DO get these days off, all I have the energy to do is vegetate in front of the telly. So I have gotten a cross trainer and a few times a week I hop on it to watch the tv. It's so much easier when the equipment is right in front of you and all you have to do is start - once I've got over my procrastination and got on it, it's easy for me to do a 25 minute workout even through the exhaustion. And yes it's not perfect but it's *something*.

I would also second the suggestion of logging food, not just to see what you're eating, but to give yourself that routine to help keep you in the mindset of being aware.

Scubanana7

I am with the folks that encourage you to log your food. No one is doubting that you eat healthy, because you said you do. However, if you don't weight/measure and log what you eat, it is truly hard to know what the quantities are. How many cals, too many carbs? enough protein? enough healthy fats? How do you know? This would be your best first step. I cannot imagine how hard it is to stand all day. That is tough. But the weight gain is truly coming from somewhere. and standing is supposed to burn more calories than sitting, but it is not moving. Also, our bodies will get accustomed to any form of exercise, so your body probably no longer burns more calories for standing versus sitting because you stand a lot. Hope that makes sense.

Once you have proof of what you are eating, then you may be able to see where you need to up something and lower another. All I know is that carbs suck my energy. I can see why you would be tired with your schedule, but as someone pointed out, many folks cope with unbelieveable work hours and home duties. I certainly don't mean that to sound rude...it is just the way of the world today. Are you getting a good vitamin. You might be really low on b12 or they say low Vitamin D makes you very tired and hampers weight loss.

So, say you decide you are eating very healthy after tracking it. Sometimes just 'eating healthy' is not enough. You may need to
change the amounts of things you are eating...such as lowering some carbs and upping protein. Good Fat is extremely important for energy. I don't mean bacon. I mean olive oil, flax seed, avocado, coconut oil, real butter (in moderation), eggs. A lack of healthy fat also causes exhaustion.

Are you sleeping well? Is snoring keeping you from good sleep? (I actually sleep in ear plugs). Do your animals move around and possibly disrupt your sleep? I think low Vitamin D may affect sleep too.

What do you eat for breakfast? A high carb breakfast sets you up for exhaustion. Do you eat healthy snacks thru the day to keep your insulin level? I don't mean to nag the food diary issue, but without it the folks who are honestly trying to help you don't have much to go on. Do you consume caffeine throughout the day? There is just a million questions that a thorough food log would help with.

Also unfortunately, age plays a roll in how our bodies respond to fatigue and food. i used to be able to lose weight easily before 40. Almost everyone has to try something completely new after some point as we age. Doesn't mean it can't be done...just means we have to experiment until we find what works.

I wish you luck.

TheRealParisLove

1. workout first thing in the morning. Do some HIIT for 20 mins before you start your day.
2. How much sodium are you eating? Too much sodium can slow down your circulation to your your extremities, making your feet, legs and arms more tired than they should be.
3. Are you working 2nd or 3rd shift? Disruption of sleep patterns can cause weight gain.

Unknown

This content has been removed.

MinMin97

I am 44 and have 5 young children. I am a SAHM.
I lose weight the best when I am rested, don't have emotional stress, and can be physically active. This is obvious, of course.
But my lifestyle right now is pretty challenged.
I have found that weight training (compound lifts, as heavy as possible) is the best way to get fit. I don't like cardio type classes as they are too stimulating to my poor over-stimulated nervous system. I skip those and go to the free-weight section.
Even if I only get in 30min of lifting, or on occasion only 15min of lifting, I am really happy with my body's shape! I try to w/o for an hour.
In the evening after a meal I can get in a quick run/walk or bikeride.
Over time I have been able to do even more fitness efforts, but this minimum keeps me in good shape!

My upperbody could use some weights. That may be the only thing I can force myself to do right now. I am pretty good about trying tobsleep 8 hours but even though I'm tired I'm waking up. As evidenced by me posting this. My so snoring and my sore feet woke me up. In generali get up at 8 am and have online orders to take care of, as well as multiple pets and me, my food and water to prepare in a cooler before I have to be at work at noon. I then don't get home until 9 pm. I'm not even sure where to fit a half hour of weights into that.

I find that when I am passionate about the things I am doing (as opposed to doing everything out of push-energy, not really liking what I am doing), I have energy and joy and enthusiasm. Are you excited about your life and what you are doing?

successgal1

Good questions here. Will respond more maybe tuesday, my day off. Some nights I sleep well. Last night was not one of them.

I am with the folks that encourage you to log your food. No one is doubting that you eat healthy, because you said you do. However, if you don't weight/measure and log what you eat, it is truly hard to know what the quantities are. How many cals, too many carbs? enough protein? enough healthy fats? How do you know? This would be your best first step. I cannot imagine how hard it is to stand all day. That is tough. But the weight gain is truly coming from somewhere. and standing is supposed to burn more calories than sitting, but it is not moving. Also, our bodies will get accustomed to any form of exercise, so your body probably no longer burns more calories for standing versus sitting because you stand a lot. Hope that makes sense.

Once you have proof of what you are eating, then you may be able to see where you need to up something and lower another. All I know is that carbs suck my energy. I can see why you would be tired with your schedule, but as someone pointed out, many folks cope with unbelieveable work hours and home duties. I certainly don't mean that to sound rude...it is just the way of the world today. Are you getting a good vitamin. You might be really low on b12 or they say low Vitamin D makes you very tired and hampers weight loss.

So, say you decide you are eating very healthy after tracking it. Sometimes just 'eating healthy' is not enough. You may need to
change the amounts of things you are eating...such as lowering some carbs and upping protein. Good Fat is extremely important for energy. I don't mean bacon. I mean olive oil, flax seed, avocado, coconut oil, real butter (in moderation), eggs. A lack of healthy fat also causes exhaustion.

Are you sleeping well? Is snoring keeping you from good sleep? (I actually sleep in ear plugs). Do your animals move around and possibly disrupt your sleep? I think low Vitamin D may affect sleep too.

What do you eat for breakfast? A high carb breakfast sets you up for exhaustion. Do you eat healthy snacks thru the day to keep your insulin level? I don't mean to nag the food diary issue, but without it the folks who are honestly trying to help you don't have much to go on. Do you consume caffeine throughout the day? There is just a million questions that a thorough food log would help with.

Also unfortunately, age plays a roll in how our bodies respond to fatigue and food. i used to be able to lose weight easily before 40. Almost everyone has to try something completely new after some point as we age. Doesn't mean it can't be done...just means we have to experiment until we find what works.

Goo
I wish you luck.

successgal1

I did and then began stress eating and was overworked at 2 jobs. Now I pack my food and water for the day.

Also, I checked your diary, but it looks like you aren't logging your food. Try logging everything. You might be surprised to find you are eating more than you think. Good luck. Hope you feel better.

No I haven't logged my food in ages. I was 143 the last tike I logged and got a handle on what I should be eating. I just came back because since then I gained 25 lbs, 10 with this job.

Apparently you didn't have a handle on how much you should be eating.

In regards to your original question, if you get in better shape, it should become more manageable with time. I work in a warehouse job that has me walking 10-15 miles per day and I am completely wiped out by the end of the day, so I go to the gym right before work. It's a crazy schedule, but I've gotten more accustomed to it over time.

successgal1

I do but it is new to means a different type of stress, plus having to prove myself.

I am 44 and have 5 young children. I am a SAHM.
I lose weight the best when I am rested, don't have emotional stress, and can be physically active. This is obvious, of course.
But my lifestyle right now is pretty challenged.
I have found that weight training (compound lifts, as heavy as possible) is the best way to get fit. I don't like cardio type classes as they are too stimulating to my poor over-stimulated nervous system. I skip those and go to the free-weight section.
Even if I only get in 30min of lifting, or on occasion only 15min of lifting, I am really happy with my body's shape! I try to w/o for an hour.
In the evening after a meal I can get in a quick run/walk or bikeride.
Over time I have been able to do even more fitness efforts, but this minimum keeps me in good shape!

My upperbody could use some weights. That may be the only thing I can force myself to do right now. I am pretty good about trying tobsleep 8 hours but even though I'm tired I'm waking up. As evidenced by me posting this. My so snoring and my sore feet woke me up. In generali get up at 8 am and have online orders to take care of, as well as multiple pets and me, my food and water to prepare in a cooler before I have to be at work at noon. I then don't get home until 9 pm. I'm not even sure where to fit a half hour of weights into that.

I find that when I am passionate about the things I am doing (as opposed to doing everything out of push-energy, not really liking what I am doing), I have energy and joy and enthusiasm. Are you excited about your life and what you are doing?

sukiwabi

You are waking yourself up with snoring and waking up tired, and you seem very edgy. I would bet a million dollars you have fairly severe sleep apnea. Having incomplete sleep can turn a person inside out (trust me, I have been there. Different issue, but it affected my sleep and my metabolism went nuts) I'd look into that. I hope you are able to find a Dr to help.

fit4lifeUcan2

Also, I checked your diary, but it looks like you aren't logging your food. Try logging everything. You might be surprised to find you are eating more than you think. Good luck. Hope you feel better.

No I haven't logged my food in ages. I was 143 the last tike I logged and got a handle on what I should be eating. I just came back because since then I gained 25 lbs, 10 with this job.

Then its time to log everything. Weigh and measure everything and log it. Most likely your under estimating what your REALLY eating and your probably eating way more than your body needs.. which is why we gain weight in the first place.

jaliving

dough21: Are you actually recommending a pre workout drink? Really, you're that silly?

If it takes being "silly" to lose 112lbs, then sign me up!!!

Seriously though, pre-workout stims do work. I am as lazy as can be. I spent the last year slaving retail doing crappy hours without any consistency. I would open one day, close the next, reopen the following. No pattern. To top it off, my wife and I had twins! There was NO SLEEP for a whole frickin year! Talk about dog tired. Yet, every now and then I would pop up a stim and hit gym for some basketball. They work. But, you know what works better: WILL. You've got to want it. You've got to reach deep inside your heart and your guts at times when you are so exhausted and just will yourself up!

There are no drugs, no exercise routines, and no diets that can replace your Will. Either you will or you will not - but you will one way or another.

Now, not to be a downer, but if you don't have any will at all, then go see your doctor. While there is nothing that can give you will, there are things that can take it, such as drugs and depression. I know that firsthand on both accounts. Thankfully, both can be overcome and your will will come back!

MelodyandBarbells

Can you try doing something about the snoring so, maybe sleeping in a different room when you have work the next day or wearing ear plugs? At your work kiosk, can you try sitting on a high stool from time to time to give your feet some rest while maintaining the same customer service appearance? Are you delegating enough both at home and at work where possible, or do you insist on doing everything yourself? Personally I would try to tackle the exhaustion issue and then try to work in whichever exercise I want or that fits best.

successgal1

Its he who has sleep apnea. And it wakes me up. I ran out of ear plugs. Just bought a fresh pack today. Also have an elder dog that barks to go out at night. That woke me up too. That with someone who really doesn't know my presuming they do, really ticks me off. I got all of 1.5 hours of sleep when I had 8.25 scheduled. Oh and I don't like to wear the plugs all the time. They start to hurt my ears, and I can't be woken as easily with a pet problem. I'm catering to 2 very old large dogs. My fiance does alot. I'm quite willing to delegate. But still I have to double check things get done.

You are waking yourself up with snoring and waking up tired, and you seem very edgy. I would bet a million dollars you have fairly severe sleep apnea. Having incomplete sleep can turn a person inside out (trust me, I have been there. Different issue, but it affected my sleep and my metabolism went nuts) I'd look into that. I hope you are able to find a Dr to help.

successgal1

And no, a stool is not permitted. My job is such that I'm "on" at all times. There is no relaxing except on my breaks. There is an image I'm expected to maintain.

__Di__

I find that on the days I can't face land exercises, swimming is a great alternative, it'll take the weight bearing out of the equation whilst exercising. As a side not I find adding Epsom salts to my bath water, or a foot bath really works for me too.

I was going to suggest swimming too, it is such a great exercise!

successgal1

Yeah I'd love to swim. Feel free to come install a pool and a bathtub.

__Di__

Yeah I'd love to swim. Feel free to come install a pool and a bathtub.

You do not have a public swimming pool near you or near your work?

successgal1

Haven't seen one. I'm in an agricultural area in Florida. If there's a pool its in your yard. The canals are not meant for swimming and have Gators.

I don't even own a swimsuit.

__Di__

Haven't seen one. I'm in an agricultural area in Florida. If there's a pool its in your yard. The canals are not meant for swimming and have Gators.

I don't even own a swimsuit.

Ahh fair enough.

successgal1

Well. My fiance was just laid off. That should help my stress level immensely.

On the bright side thanks to whoever reminded me to take my vitamins. I took my multi with a b12 supplement over the past two days and I feel much better.

I don't remember to take them unless they are out sitting on the counter, and guess who keep putting them away?

Scubanana7

sorry about the fiance's job. that really stinks for you. beat up your pillow. that sure burn a few calories. and if you have one of those friends who always makes you laugh, find time to call them. :bigsmile:

KarenisPaleo

UGH. You sound miserable.

On the Upside, you're working!!! Hooray for paychecks!! In the last few years, I have known couples who have no income, both people laid off. Times are tough.

Retail is difficult and not for me, so I hear ya there.

But I've done it before to pay the bills.

Being this exhausted isn't a normal part of being 47, unless you're depressed, or there's an unknown health issue, or both.

You need to get your blood work done.

Go to the county health office and explain your symptoms. They usually use a sliding scale/income eval for the fee.
it is even free.

I am older than you and I have a husband, dog and two teenagers who are highly involved in activities. When I felt that tired and had that much pain, I had my blood tested.

It was my thyroid.

This isn't really optional. Get your blood tested.

I wish you luck.

ryry_

1. You are kind of lucky. Being on your feet all day means you burn more calories and can eat more and still have a deficit.

2. Are you exhausted and trying to work out 60+ mins a day six times a week?

3. TRY EATING A CALORIE DEFICIT, LIFTING WEIGHTS 3 DAYS A WEEK FOR 40 MINS A SESSION, AND RELYING ON YOUR JOB FOR CARDIO.

4. I'm not sure why I went with the numbers, but its too late to turn back now.

TheCaren

This is new for me. Typically to lose weight and get fit in the past, all I had to do is be a little careful about portion control and up my exercise. I exercised either with any one of the myriad of workout videos I have or walking or biking.

My problem now is that my job requires 40 plus hours standing with light walking, retail.

My body is more tired then its ever been in my life. My feet hurt, my legs are sore. Though they have great muscle tone I'm 30 lbs heavier then I want to be. I'm too tired. On my days off I can barely limp around the house. I have great sneakers and 3 different inserts I alternate. But I am more physically tired then I have ever been in the past.

I'm 47, I eat healthy but unless I severely restrict myself to the point where I'm not getting enough nutrition to make it through or give my body to recover, I don't lose weight. I have been on this job and schedule since mid may. I have actually gained weight. I'm a 12 and should be an 8. I'm 5'5".

My legs are too wiped out to do the 10 miles of biking or step aerobics I used to do.

Anyone have any suggestions?

I'm 44 and lost 45 pounds since September with very little exercise. I'm not saying this is the good way to do it. I believe that true health and wellness is a combination of proper eating and regular exercise. But it just didn't go that way for me. I'm 5'4" and went from 165# and a size 12 to 120# and a size 2 or 4. I work 40+ hours a week and some days am exhausted too. I feel ya there.

I haven't looked at your food diary, but healthy weight loss isn't just about counting calories. It's about making your calories count. If you're eating 1300 calories a day (or whatever your goal number is) it needs to be 1300 calories of nutritious food, not 1300 calories of snack foods and empty calories. Because you'll starve to death nutritionally. (I learned this the hard way eight years ago when I did weight watchers). FOR ME (I put this in bold because I wouldn't know what's best for you, just what worked for me) it was about focusing on increasing protein intake, and lowering sugars. Other people focus on reducing carbs. I really didn't. But that's just me. You would be amazed at how much you can eat when you eliminate junk. Fruits can be a little calorie heavy and definitely high in sugars. But fruits and vegetables in general are great "bang for your buck" nutritionally. 100 calorie snack packs, low fat treats, etc.? Not so much. There is virtually no nutritional benefit to that stuff. I like a treat now and again just like the next person. But the concept of a treat is not making room every day for something nutritionally useless. IN MY OPINION.

This became my motto: "Everything is permissible, but not everything is beneficial". So if I'm at a birthday party and I want a cupcake, I eat it. But generally I focus on what's going to be beneficial to my body when I make food choices. Now that I'm on maintenance, I've relaxed my rules a little. But I'm keeping a close eye on things to make sure I'm not getting out of hand.

I have no formal education in nutrition. So please take what I have to say with a grain of salt. When I first joined MFP I did a ton of reading on nutrition and found a system of eating that worked FOR ME. I wish you luck on doing the same!

__Di__

Also, I checked your diary, but it looks like you aren't logging your food. Try logging everything. You might be surprised to find you are eating more than you think. Good luck. Hope you feel better.

No I haven't logged my food in ages. I was 143 the last tike I logged and got a handle on what I should be eating. I just came back because since then I gained 25 lbs, 10 with this job.

Unfortunately, unless you log your food and drink there is no way you will ever be able to tell that you are truthfully eating at a deficit.

Guesswork and eyeballing portions are not enough, you need to weigh stuff, otherwise you will never get a true reading on what you are really consuming.

sukiwabi

I'm having a hard time trying to parse your post...? i think what i was trying to say was that you are not getting enough sleep...sorry that i thought you meant YOU were snoring. but obviously by what you post below you're not getting adequate sleep. that is a problem and can seriously eff up your endocrine system/metabolism. also, i agree with charting what your intake is.
but...really. i think maybe you are just really stressed and sleep deprived. i agree with an above poster who states you seem miserable. hope you can find some solutions to turn things around.

Its he who has sleep apnea. And it wakes me up. I ran out of ear plugs. Just bought a fresh pack today. Also have an elder dog that barks to go out at night. That woke me up too. That with someone who really doesn't know my presuming they do, really ticks me off. I got all of 1.5 hours of sleep when I had 8.25 scheduled. Oh and I don't like to wear the plugs all the time. They start to hurt my ears, and I can't be woken as easily with a pet problem. I'm catering to 2 very old large dogs. My fiance does alot. I'm quite willing to delegate. But still I have to double check things get done.

You are waking yourself up with snoring and waking up tired, and you seem very edgy. I would bet a million dollars you have fairly severe sleep apnea. Having incomplete sleep can turn a person inside out (trust me, I have been there. Different issue, but it affected my sleep and my metabolism went nuts) I'd look into that. I hope you are able to find a Dr to help.

successgal1

Just bumping this up to reply and give a "as it is now" statement. First, thanks to all that tried to help, and a big fu to those who were snarky, it ticks me off just as much now as it did 2 years ago.

Things are better now, I now sleep in the spare bedroom and sleep soundly for the most part. I left the job referenced earlier, and took on a new full time job. It did not, in fact, help with anything but my bank account. The stress, the sedentary standing, and the stress eating and I put on 40 lbs working there.

I joined an LA fitness for the pool, I still have a membership but even that took too much time from my day. However, problem solved. To protect my health I quit my job. I spent the last 2 years first paying off a new roof, and second building my savings account to a level that would provide livability for me to quit my job and build my real estate career.

My significant other was contacted by a former co-worker and they went into a property management business together. I've been licensed since 2008 but didn't have the savings to take the leap from employment to career. I just took that leap 1 week ago. You can clearly see I've been logging my food and exercise like a good girl. I'm actually planning to simply focus on ME through the holidays then go full force in my new career after the first of the year.

This past year I finally, for my sanity, gave up on trying to workout with my schedule, 1200 calories a day was simply not enough for me while working, hunger made me short tempered. My days at work were literally up to 10 hours, then my online business while at home. Constant threats and new ways for management to try to fire unioned employees made me focus too on keeping the job until I was READY to quit. Mission accomplished! It was still hard, hard to leave a good paycheck, but realistically it was not enough for me at almost age 50 with no retirement savings. I need the opportunity, at least, to earn more.

I put in my 2 weeks notice last saturday, and management offered me the 2 weeks with pay option as I hoped they would. I spent 2 years being a good girl there to keep that good record. So technically I'm still being paid through the 20th. I can now monitor my eating, eat healthy foods and exercise as much as I desire. There is no longer stress for stress eating, or drinking for that matter.

Its a total relief to be unemployed at this point.

By the way, I did get a wellness check as soon as I obtained medical insurance. I'm 100% healthy, just overweight. The pain in my hip, tendon or ligament, not joint, is receding as I stretch more and no longer have to stand for days on end. My severe back pain from my bulging disc was reviewed by an orthopedic surgeon, and real physical therapy did the trick. My back popped in two places about 8 hours after the first session and I've been pain free ever since. Now that I know those stretches and exercises I can prevent, or realign as needed myself.

So, life is good today.