What About When Your Mind is Numb And Your Gluts Are Sagging?

I have often said that for me a mental tired is worse than a physical tired, and since I spend most of the day in front of my computer now, I can back that statement up. Even though I try to take regular stretch breaks during the day, by the end of work my back and neck are sore, my body is stiff, and I really don’t feel like doing any training. I definitely don’t want to exercise for another hour when I’m already stiff, tired and sore from work.

The mental sluggishness and physical aches from eight hours behind a desk comes mainly from sitting, and doing the same tasks, stress and boredom. You get to work a few muscle groups, like wrists, shoulders and neck muscles, but the major muscle groups, like hamstrings and gluts, are pretty much unused. Constant contraction leads to tension, and disuse leads to stiffness, both of which create soreness. The psychological drain from both over-demand (stress) and under-demand (boredom) is often made worse if you are in a location with poor air circulation and poor lighting. In addition, the lack of physical activity at work means that the body is not getting expanded blood circulation, so the cells of the body may be undernourished.

Because all of this makes me feel so fatigued, it seems like what I need to do is to fall on the couch for a night of vegging out with beer and pizza, while channel surfing the tube. Sounds good but … What is really the better choice, physically and mentally, is to make up for the lack of movement and slow metabolism of the work day with a good exercise session. Activity is the antidote to the sedentary lifestyle. Even just a moderate 20-minute walk will ease the tension in lower back muscles and improve metabolism and circulation. A more strenuous cardio session will really help get oxygen to the blood, nourish the cells, and clear my head. Strength and flexibility exercises should get the large muscles going, loosen tight muscle groups, and promote better balance for the entire body.

I already know how good exercise is after I do it, but the problem is getting started. The key is to make the choice automatic, and limit the last minute, after work decision process. Here are some tips and mental tricks to help me to Just Do It!

Reminder: Exercise is an important part of counteracting work stress and fatigue.

Reminder: Regular exercise is necessary for health, not a part time option if I feel like it.

Reminder: I really do enjoy my exercise time. It’s time I take just for me and I feel better because of it.

Schedule training times like any business or personal appointment.

Make it easy to exercise by using convenient facilities, carrying exercise gear with you, scheduling a time right before or right after another commitment, etc. I have a treadmill in the Family Room.

When I am really whipped, I can skip the high demand exercise session and choose something light, easy and enjoyable, rather than forcing the hard work or canceling altogether.

Learn simple workouts, like a walking trail or a home treadmill, for times when it is difficult to do more elaborate training. Resistance Bands or the always popular push ups and sit ups.

Make a commitment to classes, a trainer, a friend or a training group to help you meet the obligation to yourself. It is always better for me to workout with someone so I don’t get bored or lazy.

Alternate activities to keep them fresh and provide variety. Isometrics, Weights, Treadmill, Bike, Elipticals, Rowing, Stairs, alternate different muscle groups, etc.

If you miss a session, or even a few days, just get yourself right back into exercise. It is counterproductive to beat yourself up psychologically.

A realistic exercise routine after dinner, works for me, and almost always makes me feel a lot better, physically and mentally.