Feeling too tired to prioritize fitness is a common struggle, but the cycle of fatigue and inactivity often starts with everyday habits.
Breaking free and building energy for fitness requires identifying and letting go of the behaviors that drain you.
From poor sleep patterns to stress overload, here are eight behaviors to ditch if you’re ready to boost your energy, feel stronger, and take control of your fitness journey.
1) Saying yes to late-night Netflix binges
It’s late at night, you’re tucked up in bed, and the new season of your favorite Netflix show is calling your name, so you decide to watch “just one episode” and before you know it, it’s 2 a.m. (and the next day you’re groggy and feel tired).
Sound familiar?
Consistently staying up late can disrupt your body’s natural sleep cycle, leaving you feeling tired all the time and making it harder to muster the energy to exercise.
A good night’s sleep is crucial for physical fitness.
It might be time to say goodbye to including Netflix as part of your nightly routine, or at the very least, limit your screen time before bed.
Rest is just as important as exercise when it comes to getting in shape.
2) skipping breakfast
I used to be a serial breakfast hostess. thought I was saving calories and giving myself a head start on the day.
I was rushing out the door, coffee in hand, promising myself that I would have a “big lunch” later; by mid-morning I’d be sleepy, unfocused, and have my stomach growling louder than the office printer.
Skipping breakfast wasn’t doing me any favors and actually made me tired and motivated to eat more later in the day.
When I finally started making time for a nutritious breakfast, it was a game changer.
Not only did I have more energy throughout the day, but I found I had more stamina for my workouts.
Trust me, your body (and your energy levels) will thank you for eating breakfast.
3) Living off caffeinated beverages
We often reach for a cup of coffee or an energy drink when we feel tired.
They seem like the perfect solution, don’t they?A quick pick-me-up to get us through that afternoon slump or power us through a late night study session.
But here’s something you might not know. caffeine doesn’t actually give you energy.
It works by blocking the receptors in your brain that signal fatigue, tricking you into thinking you’re not, but when the effects wear off, you feel more exhausted than before.
Staying hydrated and eating energy-boosting foods can provide a more sustainable and healthy source of energy to help you stay active and fit.
4) avoid physical activity
Sounds counterintuitive, right? You’re feeling tired, so the last thing you want to do is get up and exercise.
Light and regular physical activity can actually increase your energy levels. a brisk walk around the block, a quick yoga class, or even some stretching can get your blood flowing and help fight fatigue.
Avoiding physical activity when tired can lead to a vicious cycle of inactivity and fatigue.
The next time you’re feeling sluggish, try lacing up your sneakers and getting moving instead of drinking another cup of coffee or taking a nap.
5) Ignoring humidity
Admittedly, I used to be terrible at drinking enough water.
I would only remember when I was already thirsty, which turns out to be a sign that you’re already mildly dehydrated.
The problem is that even mild dehydration can make you feel tired and sluggish.
It wasn’t until I started carrying a water bottle with me everywhere and setting reminders to drink that I realized how much of a difference staying hydrated made to my energy levels.
Now I make sure I drink plenty of water throughout the day, especially before and after workouts, and you should too.
6) overtraining
You might think that more exercise equals better fitness, but pushing your body too hard without giving it time to recover can actually leave you feeling tired and fatigued.
Exercise puts stress on the body, and it is during rest that your muscles repair and strengthen.
Without enough rest, you don’t give your body a chance to recover, which can lead to a drop in performance and constant fatigue.
Always remember that rest days are just as important as training days when it comes to reaching your fitness goals.
7) relying on processed food
In today’s fast-paced world, it’s easy to fall into the convenience trap of fast or processed food.
Processed foods are everywhere, and they’re quick and easy to prepare, but they’re also often high in sugar and unhealthy fats, and low in the nutrients your body needs to stay energized.
These foods can cause your blood sugar levels to rise and fall, making you feel tired and weak.
In addition, they do not provide the stable energy needed for physical activity.
Including more whole foods like fruits, vegetables, lean proteins and whole grains can provide the nutrients your body needs to fuel you and support your fitness goals.
8) ignoring stress
Stress is a silent energy disruptor. it can make you feel tired all the time, even when you’re getting enough sleep and eating well.
This is because stress triggers a “fight or flight” response in your body, releasing hormones that can make you feel run down and tired.
Ignoring stress will not make it go away. it can exacerbate your fatigue and make it even harder to reach your fitness goals.
It’s important to deal with stress, whether it’s through meditation, yoga, spending time with loved ones, or even seeking professional help.
Managing your stress levels is critical if you want to have the energy to get and stay in shape.
Adopting a new lifestyle
If you’ve made it here, I hope you’ve gained a deeper understanding of how behaviors impact your energy and fitness journey.
Fitness isn’t just about working out, it’s about knowing what fuels or drains you, because rest, nutrition and mindset are just as important as exercise.
Breaking energy-sapping habits involves making incremental changes in lifestyle choices that can better support your goals, so each step toward a healthier lifestyle is a victory that brings you closer to a fit and energetic version of you.
Here’s to embracing a life where energy propels you forward instead of holding you back.