How to overcome lack of energy?

What @goal06082021 said. The right exercise, at the right dosage, should be a tiny bit challenging, but energizing rather than draining. Going too hard for current fitness level is draining.

Our fitness level can be not what we wish it was: I started being routinely active in my mid-40s, after the whole nine yards of treatment for advanced stage cancer (surgery, chemo, radiation . . . followed closely by a hypothyroidism diagnosis - oh, and class 1 obese at the time, recently widowed, . . .and more), so I get it: I was completely depleted, to start. I mean, none of us knows exactly what another person is going through, but maybe have hints?

Have you seen your doctor? Ruled out medical causes of fatigue? If not, do that. Get blood tests for things like vitamin D, B12, thyroid levels, and whatever else your doctor will think of or approve. Be frank and honest with him/her, be assertive if you can.

Get better nutrition if you can (logging here can help), get good sleep. If your sleep is poor, talk with your doctor about that, too. (Sleep hygiene - Google it - is the first step, but there are other measures that folks here could help with, if that's part of the issue.)

Talk with your doctor about the depression and anxiety. If your employer has a program that offers counseling or referral, take advantage of that, or seek other sources. There's no more stigma that should apply to that than calling a plumber if the pipes are leaking, or consulting a dietitian for nutritional help. Often, a short course of counseling can be a major help.

If you decide to work on losing weight, take that slowly. You have a lot going on. Weight loss may help with some of the issues, but losing weight is a physical stress, and it sounds like you have other stressors in your life, and all-source stress is cumulative, needs to be kept at a manageable level.

I'm thinking that where you are now (you mention fatigue, anxiety, depression), it may be hard to find that first step on the path. Please, though: Chip away at that. You can. Tiny little shifts in habits can add up to big improvement, over time.

Wishing you a positive path, good outcomes!

I suggest you start slow. Doesn't matter what, but don't go all out and don't do 'get fit in 10 minute workouts that will kill you' programmes. Your body first needs to get used to workout out again, and going all out might lead to injuries.

mechwd wrote: »

I guess a little story. I use to play ice hockey a few years ago and I loved it. I broke my hand and had to stop playing. Then came the back and knee issues. Then last year I had to have two surgeries. My body got so use to not being active (not that I was much in the first place outside of hockey).

I am always just so tired and the littlest amount of exercise just drains me. This is especially true after work where I am sitting 95% of the day.

What can I do to overcome this lack of energy? I don’t eat bad, but also not great. I need to lose at least 60lbs and suffer from anxiety and depression. I want to do hockey again but my body just isnt ready for that just yet.

Are you able to get in a little exercise on your lunch break? Can be as simple as a short walk. For me, exercise at lunch makes a remarkable difference in my energy level in the afternoons and evenings.

Also try just moving around more during work. I've easily accomplished more by drinking more, which meant more trips for refills and more trips to the bathroom. Also consider using a bathroom farther away.

Exercise for 3 Minutes, Every Half-Hour, to Counter the Ill Effects of Sitting

Climbing stairs, doing jumping jacks or even taking as few as 15 steps during mini-breaks improved blood sugar control among office workers.

Sitting for hours at a desk can play havoc with our metabolic health, contributing over time to high blood sugar and high cholesterol, even in people who otherwise seem mostly healthy. But a practical though small new study shows that standing up and moving every 30 minutes for about three minutes may lessen the health impacts of over-sitting. The study found that climbing several flights of stairs, bopping through some jumping jacks or squats or even taking as few as 15 steps during these mini-breaks improved aspects of blood sugar control among office workers, without noticeably interrupting their work flow.

But the study, which involved 16 middle-aged, white-collar workers at high risk for Type 2 diabetes, also indicates that these semi-hourly, three-minute breaks likely represent the minimum amount of movement needed to protect metabolic health. While 15 steps twice an hour may be a good start, they should not be the only steps we take toward reducing how much we sit.

start small and build it up and build it back. you can do it!

Chieflrg wrote: »

Resistance train & sprinkle in some LISS cardio using proper load management.

1. It will help with the drained energy feeling if you dose it correctly.
2. It will retain muscle as you lose body weight which is very important.
3. It will build strength through adaptations which is very important especially for knees/back.
4. It will improve the quality of life which is very important.
5. Evidence shows very clearly that resistance training helps lower depression & anxiety.

If it is draining after work, then I suggest schedule it before work and/or days off.

I’d like to know more about the dosing correctly; would Barbell Medicine be the place to go? I get the power from heavy lifting but get breathless without the quick interval training.

Definitely the lifting helps me deterring injuries and muscle loss as well as the power. But I feel I still need the quick spurts for cardiovascular endurance. Any pointers?

rileyes wrote: »

Chieflrg wrote: »

Resistance train & sprinkle in some LISS cardio using proper load management.

1. It will help with the drained energy feeling if you dose it correctly.
2. It will retain muscle as you lose body weight which is very important.
3. It will build strength through adaptations which is very important especially for knees/back.
4. It will improve the quality of life which is very important.
5. Evidence shows very clearly that resistance training helps lower depression & anxiety.

If it is draining after work, then I suggest schedule it before work and/or days off.

I’d like to know more about the dosing correctly; would Barbell Medicine be the place to go? I get the power from heavy lifting but get breathless without the quick interval training.

Definitely the lifting helps me deterring injuries and muscle loss as well as the power. But I feel I still need the quick spurts for cardiovascular endurance. Any pointers?

Yes to barbell medicine. Quality content. Plus you can pay for specialist coaching if you have the budget.