If you have no energy after work to workout, this article will show you how to boost energy and motivate yourself to exercise.
For most people, the day ends when they step out of the office. Folks get home and lie on the couch while bingeing on junk food and the latest TV shows.
This is not all your fault. Commuting to work, endless streams of emails, and conference calls can leave anyone feeling drained by the end of the day.
The good thing is you can make simple changes to boost your energy and increase workout motivation.
But before we look into how to exercise after work when tired, here are possible reasons you’re tired.
Why you have no energy after work to workout
Your job is exhausting
Job burnout can happen to anyone, not just people in the late stages of their career. If your job is physically or mentally demanding, chances are you’ll be tired in the evening.
Sleep deprivation is one of the main causes of fatigue. Sleeping for less than 6 hours can make you feel tired from dawn till dusk.
When you don’t get enough sleep the body doesn’t fully repair and reenergize itself.
Sleep deprivation has other negative effects like forgetfulness, low energy, and weight gain.
Low intake of iron and magnesium can make you feel tired all the time.
People who eat processed foods have higher risk of nutrient deficiency compared to whole food eaters. Processed foods are low in nutrients and high in calorie.
Drinking sugary beverages
Do you drink sodas or fresh juice in the afternoon? These sweet beverages can make you feel tired and weak.
Sugary beverages boost energy levels for about an hour due to blood sugar spike. But the blood sugar levels soon drop and as a result, you’re left feeling tired and drained.
Low calorie intake
It’s common knowledge that people who want to lose weight have to maintain a calorie deficit. But a huge calorie deficit can cause low energy.
The body needs enough fuel from food to replenish the energy lost at work and to help you push through the workout.
May be you’re sick
Fatigue is a symptom of many diseases. People with diabetes, arthritis, anemia, and thyroid problems feel tired all the time.
Here’s how to boost energy and motivate yourself to exercise.
How to get workout motivation after work
1. Eat a healthy snack after work
Low blood sugar levels can make you feel tired. And chances are your energy levels have dropped by the time you leave work.
Eating fruits, vegetables or protein can give you the energy you need to exercise. But avoid eating heavy meals right before workouts because they can lower your workout performance.
An apple or two bananas can give you the energy you need.
2. Take a nap
Taking a nap after work can help restore energy and help reduce the effects of sleep deprivation.
Now, it may be tempting to sleep for hours but that will only make you lazier. Research shows that a 26-minute nap is enough to reenergize the body and increase alertness.
For a good energy boost keep your naps between 20 and 30 minutes.
3. Get all essential nutrients
Your diet should prove all essential nutrients. Eating lots of whole foods will lower risk of nutrient deficiency.
You may need to take supplements if you can’t get all nutrients from your diet. For instance, vegans need to supplement on vitamin B12. It’ worth noting that low vitamin B12 intake causes fatigue
Some people report an energy boost in less than a week after they increase intake of nutrients.
4. Go for a walk
Walking requires less energy and willpower compared to full body workouts. Instead of lying on the couch, take a 20-minute walk.
Walking can actually give you the energy needed to do more challenging exercises. One study found that walking for 30 minutes helps eliminate fatigue compared to sitting down.
Walking throughout the day will also make you energetic. Here’s how to increase your steps.
5. Plan for your workouts
Saying that you’ll workout today after work isn’t really planning for your workout. You have to know the exercises you’ll do and number of reps.
It’ll be easier to follow a workout routine if it’s more detailed. So write down the exercises you’ll do each day or the distance you’ll run.
Going through your workout plan in the morning will mentally prepare you for the workout.
6. Turn off the TV
It’s easier to skip your workout once you start watching the TV. So don’t turn on the TV when you get home.
TV is just one of the many distractions that can stop you from exercising. Start your workout right after you get home, before the distractions get in the way.
7. Sleep early
If you don’t get enough sleep you won’t have energy after work to workout. Get 7 to 8 hours of sleep every night.
Exercising can actually help you sleep better. Plus you’ll be more energetic the following day if you exercise.
Avoid eating or using electronic devices 2 hours before bedtime because they make it harder to fall asleep.
8. Get a workout partner
A workout partner can push you to exercise even when you have low energy.
It’s always advisable to pick a workout partner who’s fitter than you. He/ she will encourage you to work harder and stay consistent.
9. Don’t exercise every day
It’s okay to relax after work every now and then. Exercising every day can cause low energy and fatigue.
Give your body time to rest and recover. If you’re a beginner aim for exercise at least 3 times a week. And if you’re already in shape exercise up to 5 times a week.
10. Lose excess weight
Losing weight helps boost energy. Even dropping a few pounds can improve your mood and quality of life.
Controlling your portions, eating high-fiber foods and drinking lots of water can help you lose weight even without exercise.
11. Beware of time inconsistency
How many times have you said ‘I’ll exercise tomorrow or Monday or next week?’ What happened when that time came, did you exercise?
Most people are too optimistic about the future. Folks like to think that they’ll have more energy and time in future. But the truth is next Monday will be just like today.
This phenomenon is called time inconsistency. There’s usually an inconsistency between what we want our future self to do and what the future self will do.
Being aware of time inconsistency should motivate you to exercise right now instead assuming that the future you will be motivated to exercise.
12. See a doctor
Having low energy every day could be a sign of a major health problem. So get assessed by a doctor to know if everything is okay.
Don’t let having no energy after work stop you from exercising. If you push yourself to exercise you’ll actually end up being energetic. Research shows that exercise boosts energy levels.
But if exercising after work isn’t working for you, try morning workouts. Simply wake up 30 minutes earlier and get on with your workout.
You may want to check these workout motivation tips.
How do you motivate yourself to exercise after work?