Types of Tired

There could be many reasons for fatigue and the feeling of being tired but the top are as follows.

Top Five Reasons for Being Tired:
1. Lack of oxygen due to restricted or shallow breathing patterns- Hyperventilation breathing cycles are common with low grade stress and chronic anxiety. This means that every time you inhale you don't get enough oxygen and this creates a signal that the body interprets as stressful, creating a cycle of restricted inhalations.

2. Dehydration- We need approx. 1/2 your body weight,in ounces, in water a day. Example if you are 150 lbs. you would need 75 oz. of water daily. If you drink diuretics like coffee and tea or sweat while exercising you will need to drink more. Most of the time when we are looking for something or have some confusion of what to do next, we are actually looking for water.

3. Over work or lack of rest- Are you tired from over-stimulation, doing to much and you need to rest because your adrenals are overworked. Adrenal fatigue is common and a simple test from your Doctor can help you get a diagnosis.


4. Under worked or lack of movement-Are you tired because you have stagnate blood and poor circulation of nutrients, lack of oxygen and stimulation.A good way to know is if your energy levels increase or decrease after moderate exercise.


5. Nutrient Deficiency, Allergies, Blood Sugar Fluctuations- These are common and often less obvious causes of fatigue. A Doctor of Naturopathy or nutritionist are the best for diagnosing and treating these issues. Secondarily, I would not recommend your general practitioner because they only get nutrition as an elective in college and often an average nutritionist will know more.

The Power of Isometric Exercise

Postural muscles are different, so we train them differently. Right? Well not always true.

The other day I asked one of my clients, that does regular heavy lifting, to hold a back extension for 30secs. At about the 20sec mark they were shaking and showing signs of noticeable muscle fatigue. Yet this person can lift a tremendous amount of weight in the gym. That same person is required to hold a short range isometric position for even longer while doing daily activities, and also complains of pain. I the complaint of their back pain during daily activities comes as no surprise. This person has good strength muscles and weak postural muscles.

If you are in an occupation or participate in an activity that requires endurance of postural muscles I recommend you learn the exercises that train those muscles. For example, Working in a Kitchen, Mechanic, Office Worker etc. Isometric exercises can help to prevent injury.

Isometric exercises or exercises that are held in a static position for a duration of time often use postural muscles. Core strengthening exercises that strengthen the back and abdominal muscles as well as shoulder and pelvis muscles, also help to maintain posture. Examples are the plank and back extensions.

Include isometric exercises in your weight training routine to balance and complete your strength and prevent aches and pains.

Are You Getting What You Want From Your Exercise?

What is the goal of your exercise program?

The answer is not the same for everyone and your answer shapes your exercise/lifestyle routine.

Examples of why people exercise:
1. To look or be more physically attractive to another person/to impress others based on social standards.
2. To feel better: increased energy, relieve aches and pains
3. To achieve something and challenge the bodies limits
4. Increase longevity and quality of life

If you are planning to partake in a marathon or take up a professional sport, it will likely not lead to your longevity or reduce aches/pains and in your body. However, it will give you a sense of purpose and achievement as well as relief from boredom.

If you want to feel energized and increase longevity, than a balanced movement program, that includes a variety of different activities, is what you want. This includes: moderate cardio activity, mind/body practices, strength training and outdoor activities like hiking and biking. Doing a little of all these activites would create a balanced exercise program.

For best results a weight loss program focuses on eating habits. The estimated ratio for weight loss results is 80% diet and 20% exercise. That means that you only eat what you need to stay strong and energized and use exercises like interval training to get your metabolism to increase. Don't suffer unnecessarily thinking more exercise is better. It is the regularity of exercise and healthy eating habits that will help you reach the goal of weight loss.

Your style of living is leading you somewhere. Where is yours leading you?