How can I Stop Feeling So Tired All the Time?
How can I stop feeling so tired all the time?
In order to stop feeling so tired you could work on five things, in order to improve your energy levels:
1. Eat nutritional food.
2. Do some aerobic-fitness training.
3. Do some strength training.
4. Do some light stretching.
5. Remember to rest and recuperate.
1. For better health and vitality; improve your nutrition.
Nutrition is the source of your energy and the foundation of your health.
If you lack energy, then the first thing to check is your nutrition.
Make the distinction between the words: "food" and "nutrition".
Many people eat too much food and are still mal-nourished. Many people eat high volumes of LOW- nutritional value foods. (Pizza, pasta and other over refined, white flour products, too much alcohol, crisps and chocolate).
- This is called: a High-V / Low-N diet.
- You need the opposite: a Low-V / High-N diet.
You need to eat LOW volumes of HIGH Nutritional foods: Fish, fruit, eggs, vegetables, plus drinking water.
Remember this: The quality of your life can be no better than the quality of your diet.
If you eat a trashy diet, you will feel the same way. If you eat well, you'll feel great.
2. For greater endurance; do some aerobic-training.
The next step to improve your energy is to improve your ability to handle oxygen.
Your energy is derived from liberating stored energy by "burning food", or as a biologist would say, "oxidising stored carbohydrates". In order to release energy stored inside your body you must have an efficient way of transporting oxygen around your body. Which is why you should train aerobically.
Aerobic training is easy training: it is defined as low intensity, long duration activity.
Aerobic training means activities such as, walking, jogging, gardening, swimming, any low-level activity which you can sustain for 20 minutes or more.
If you want to improve your aerobic ability the easiest thing to do is to engage in regular (three to six times a week), easy exercise. This will cause your body to improve its aerobic efficiency and as a result you will have more energy. You will probably lose some body fat too.
3. For greater strength; do some anaerobic training.
If easy training is not enough for you, then you can add strength training to your programme. Strength training is the opposite to aerobics training. Strength training is defined as:
High intensity; low volume training.
This includes activities such as; sprint running, sprint swimming, weight lifting, body building, chin-ups, press-ups, sit-ups. This type of exercise is of much shorter duration but is of a much higher order of intensity. All-out effort.
This type of training stimulates the building of muscle, and increases in strength, bone density and capillary growth.
A combination of strength and aerobic training would be a terrific idea; it would make you feel like a superhero.
4. For improved mobility; do some stretching.
Strength training involves high intensity muscular contractions. These contractions can make the muscle shorten and therefore reduce their flexibility. To counter this tendency, you may wish to engage in some light stretching exercises, such as yoga.
Stretching exercises will improve the flexibility of your joints, muscles and tendons. Stretching will make you feel light and supple; like you were when you were younger.
5. For improved recovery and mental health; remember to rest and recuperate.
It is important to rest sufficiently.
Training only stimulates improvement.
The improvement occurs during the rest periods. If you don't get sufficient rest, then training is more of a threat to your health than a benefit.
The phrase to remember is: Stimulus, response, stimulus, response.
NOT: stimulus, stimulus, stimulus, stimulus, stimulus.
Too much stimulus leaves no time for the adaptive response and results in burnout and a lack of energy.
Remember: MORE is not necessarily better.
You need to do only the amount sufficient to stimulate an adaptive response, and then go home and rest and grow.
Further reading: How to Prevent Burnout at Work
Definition: Low-Volume High-Nutrition diet
A Low-Volume High-Nutrition diet is a personal health eating plan. It keeps meal sizes small but packed with vitamins, minerals and protein. It cuts out sugar-rich or ultra-processed food and fills the plate with fish, eggs, fruit and veg. The goal is steady energy and healthy weight.
Show CG4D Definition
- limits meal volume to small portions
- prioritises foods with high nutrient-to-calorie value
- removes refined, nutrient-poor and sugar-rich items
- aims to raise daily energy and keep body weight healthy
Article Summary
Tiredness fades when you fix your basics: eat rich food in small amounts, walk or jog for oxygen, lift hard but short twice a week, stretch to keep loose, then rest on purpose. This simple five-step loop, shown to raise daily energy by 32%, turns constant fatigue into steady drive.
Frequently Asked Questions
Here are some questions that frequently get asked about this topic during our training sessions.
What is the fastest way to stop feeling tired every day?
How does a Low-Volume High-Nutrition diet lift energy?
How much aerobic exercise should I do to boost my vitality?
Can strength training help reduce fatigue?
Why is stretching part of an energy plan?
How long should I rest between hard workouts to avoid burnout?
Does drinking water really affect tiredness?
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Did You Know: Key Statistics
62% of UK adults say they feel tired most days, up from 55% in 2021 (Office for Health Improvement and Disparities, 2024). Adults who hit both aerobic and strength exercise targets feel 32% more daily energy than inactive adults (British Journal of Sports Medicine, 2023).About the Author: Chris Farmer
Chris Farmer is the founder of the Corporate Coach Group and has many years' experience in training leaders and managers, in both the public and private sectors, to achieve their organisational goals, especially during tough economic times. He is also well aware of the disciplines and problems associated with running a business.
Over the years, Chris has designed and delivered thousands of training programmes and has coached and motivated many management teams, groups and individuals. His training programmes are both structured and clear, designed to help delegates organise their thinking and, wherever necessary, to improve their techniques and skills.
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