It’s the age-old conundrum: to work out or not to work out. After a long day, it’s tempting to skip a session and head home instead, and when you’re exhausted from burning the candle at both ends, working too hard, or just struggling with a sleep deficit, a hardcore gym session can be the last thing on your mind.

But sometimes, we want to move our bodies despite the dog-tiredness, and we know that getting a sweat on helps with both frame of mind and catching some Zs. So we’ve put together a guide to working out safely and sensibly when you’re overtired, to keep you ticking over until you’re well rested again. 

Is it sensible to work out when we’re really tired?

We get it – it’s super tempting to skip your workout and hit the hay when you’re spent, and there are times when you absolutely should prioritise rest and recuperation. First, you need to assess whether you’re physically or mentally zapped.

“If you’re really physically exhausted, I would say don’t exercise,” advises personal trainer and nutrition coach Bryony Sinclair. “If your body is tired, working out is going to put it under more stress and strain – you won’t perform well and are far more likely to injure yourself.

“But being mentally exhausted is different. If working out means you are able to switch off from the mental load of work/family/life, then it is definitely worth doing. In fact, I would promote it. Escaping work and other stressors by training can help keep mental exhaustion at bay.”

So, if you’re still keen to work up a sweat, here are our top tips. 

5 safe and effective ways to work out when you’re shattered

Firstly, make sure that you’re not going too heavy on the HIIT – try LISS instead.

“Low-intensity steady state, otherwise known as LISS, is a training method that involves performing a cardio activity, such as walking, jogging or biking, at a low intensity over a continuous period of time,” explains David Wiener, trainer and nutrition specialist at Freeletics. “Unlike high-intensity interval training, LISS aims to consistently increase the heart rate over a prolonged time. The key with LISS is not to quickly blast through short bursts of exercise by going ‘all out’ in a short period of time, but rather to move at a slower, sustained pace – so it’s perfect if you’re tired.”

Try in-studio pilates or a yoga session

“if you are shattered but want to move I would opt for walking, swimming, yoga, pilates or barre” recommends Sinclair. "Calm, mindful exercise will minimise any stress response, but will still invigorate and relax your body.”

Wiener agrees, explaining: “if you are low on energy, then yoga is a good choice to get the body moving and enhance energy. Yoga is well known for its soothing and energy-boosting benefits which come from slow, controlled movement and rhythmic breathing. Gentle bending movements like upward dog, bridge, and extended mountain help open your spine and loosen tightened chest muscles. This, in turn, encourages deep breathing and open postures, which improve your physical energy and mental alertness.”

Go for a walk in nature (especially in the winter)

There are so many health benefits associated with the great outdoors, and when you’re feeling lacklustre and low on energy, a spell in the sunshine can be just the tonic.

“Get outdoors and walk!” advises Sinclair. “Feel the sun (or wind and rain) on your face and shut the world out for an hour. A fast walk will raise your heart rate without exhausting you further, and being outside in natural light will improve your mental wellbeing and boost your vitamin D – which we all need after the dreary winter.”

Spend 10 minutes doing a full-body stretch

Stretching can be a great way to help combat tiredness and make you start to feel better. “Some gentle stretching activates the parasympathetic nervous system, which increases blood flow to the muscles,” explains Wiener.

“Stretching can also help release endorphins, which enhance your mood and can help reduce pain. Stretching is especially important in the morning, so if you’re waking up tired, some simple stretching will help to relax your muscles, relieving aches and pains, increase blood flow and energise you for the day ahead.”

Have a go at jumping jacks

Short on time and energy? Try a simple jumping jack. 

“Combining bodyweight training with cardiovascular exercise, jumping jacks are usually used as a warm-up exercise, but they are packed with brain boosting power and great to instantly boost energy levels,” explains Wiener. “They get your blood pumping hard and fast and simultaneously improve blood supply to the brain. This, in turn, gives your brain an energy boost which keeps it functioning without wearing out. This kind of activity for just ten minutes can boost your brain power and focus. They’re also simple to perform and require little space and no equipment.” 

Perfect for a quick lunchtime boost. 

A word on avoiding injuries

There’s no doubt that our form can suffer when we’re tired, so it’s important to work out safely to avoid the risk of injury.

“Book yourself in to a class when you’re tired,” recommends Sinclair. “It’s a good idea to find a barre, yoga or pilates class and stretch, strengthen and mobilise yourself. Having an instructor watch over you will prevent the risk of overdoing it and injuring yourself, while being part of a group will help those energy levels and keep you going.”

There’s a difference between pushing through one workout after a bad night’s sleep and trying to exercise safely on a consistent sleep debt.

“When you’re really spent, you would be far better to have a bath or shower and go to bed,” advises Sinclair. “You’ll gain far more physical benefits from eight hours’ sleep that than beasting yourself in the gym.”

So there you have it – you can exercise, but be gentle with yourself – and ditch the guilt over skipping a workout when you’re really spent. 

Images: Getty