I’ve started a YouTube channel!! Go check it out and watch my first video talking about the best holistic wellness-based exercises for when you’re too tired and worn out.
Now on with the info you came here for.
A former client, let’s call her Sarah, once told me: “I know I need to be working out but by the end of the day, I’m just too worn out.” Sarah had started working with me because she said, “I want to take control of symptoms that have controlled my life for so long”.
She was in her late 20’s when we first met. Chronic illnesses like PCOS, IBS, chronic fatigue, anxiety and depression were causing her rapid weight gain, joint pain, and severe hair loss. Sarah had been on and off multiple medications desperately searching for any relief. She thought she had tried everything and nothing would work long term.
Before she found help through the functional nutrition therapy I offer, she knew she needed help but didn’t know exactly what to do. Her friends encouraged her to join the local gym, which was a pretty intense gym. Knowing she wanted change, she decided to hire a trainer. With a long list of symptoms, the physical intensity of her workouts dragged her health down even farther. She couldn’t keep it up so she stopped.
When we started working together, Sarah told me she was in the best shape of her life when she was working with the trainer, but it made her more exhausted. She said she wanted to work out, but just didn’t have the physical or mental capacity for it…until she started making intentional wellness changes to her lifestyle.
Best Holistic Wellness-Based Exercises
Movement and having an active lifestyle are extremely important to improve your health. Not only does movement build muscle, it also improves insulin sensitivity, improves mood, improves the immune system, and a lot more.
Most of us know movement is important, but what do you do when you don’t have the energy for it? Adding in lighter intensity exercises are the best approach to being intentional with your health when you don’t have the energy. I recommend my clients to move their body for at least 30 minutes most days of the week (every day if you can fit it in). These are my favorite go-to exercises and recommendations:
Yoga
I was always a high intensity exerciser. I didn’t see the point in exercise if I wasn’t breathing too hard and pushing to the max…until my mom was dying of pancreatic cancer. I intuitively knew I didn’t need that during that season of life. Yoga was so helpful for me to move my body, build muscle, breathe and help with mind control. I like going to classes but I usually don’t have the time in my schedule so I use an app. My favorite app is Down Dog. You can find the link to download here.
Walking
Walking is such a great form of exercise because it is low impact and doesn’t stress your nervous system. For those that tend to stay in the fight or flight part of the nervous system, walking is a wonderful alternative to high intensity, high impact exercise. The high intensity exercise will push your nervous system to the limit and keep your body stressed. There is a time and a place for it, but it isn’t always helpful.
Moving your body (aka exercise) is definitely recognized as a wellness practice. But getting out outside and moving your body is not utilized enough as a wellness practice. Walking outside is one of my favorite wellness practices. It’s free and you can recruit friends, helping to balance your social need. (Shoutout if you’re one of my friends I’ve recruited to walk with 😉❤️.)
Light Weights
Muscle improves the way your body runs. Muscle improves blood sugar levels, improves bone density, improves your emotional state, and improves heart health. Muscle also helps with weight control by using calories to sustain itself…fat does not.
Lifting weights builds muscle. The reason I suggest light weight lifting is because heavy weight lifting can stress your nervous system (like high intensity exercise). Heavy weight lifting also comes with a higher risk of injuries.
Calisthenics
Calisthenics is a form of exercise that simply uses your own body weight. By using your own body weight, you build strength and receive the benefits of weight lifting but no gym or weights are required.
Sarah’s Results
After making the changes to follow a holistic diet plan, adding in holistic wellness-based exercises, incorporating anxiety management strategies, and improving her sleep, Sarah was ready to move her body, the way she wanted to, again.
If you identify with Sarah’s story, I hope you find these exercises helpful to take a gentler approach to your fitness. If you need help in implementing these strategies, I’d love to help you. Reach out to me with your concerns and biggest blocks to getting started.
Last thing…please share anything helpful you find in my articles or on my website with a friend you know could benefit.
