Experiencing fatigue isn't merely about struggling to stay awake during an afternoon conference; it can massively impact your lifestyle, especially impacting your determination to hit the gym. Notably, after hitting the golden 50-year mark, instances of fatigue may significantly increase.
To illustrate, roughly one in three individuals aged over 51 report experiencing fatigue according to a landmark study published in the Journal of the American Geriatrics Society back in October 2011.Residing with a chronic disease escalates these numbers even more dramatically. Older adults living with such diseases might experience various degrees of tiredness between 40 percent and a whopping 74 percent as per June 2018's research findings in Health Psychology.
Nonetheless, maintaining physical activity remains crucial for general health well-being particularly when age accumulates. A key reason why exercise is essential beyond half-century mark is weight management which simultaneously assists control blood pressure plus diminish risks related heart diseases along arthritis plus diabetes says Johns Hopkins Medicine.
In conclusion here are some insights from experts regarding exhaustion hindering your workout routine past fifty years and suggestions on how tackle this obstacle.
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Why Do Individuals Over 50 Often Experience Fatigue?
Fatigue is a frequent symptom among the elderly, which can be considered as an ordinary aspect of growing older. This sensation expressing exhaustion and diminished vitality - typically referred to as fatigue might be a standard reaction to physical exertion, monotony, or sleep deprivation. However, it could also serve as an indicator for more serious underlying issues.
The National Institute on Aging specifies numerous factors that may contribute to feelings of fatigue in individuals past middle age:
- Medical conditions and therapies
- Therapies such as chemotherapy and radiation
- Post-surgery recovery from major procedures
- Infections
- Chronic diseases like diabetes, heart diseases kidney disease etc.
- Conditions causing lasting pain like fibromyalgia left untreated
- Anemia
- Sleep disorders inclusive of sleep apnea
- Emotional burnout
- Anxiety
- Depression
- Bereavement due to loss of cherished ones
- Stress triggered by pecuniary or personal issues
Moreover, unhealthy lifestyle choices form another category attributing to constant weariness:
Lifestyle patterns:
- Having excess caffeine consumption
- Drinking alcohol excessively
- Insufficient or excessive exercise leading strain ending with ensuing fatigue
Additionally, aged adults are oftentimes susceptible regarding modification in slumber routines. Changes in those practices subsequently provoke daytime lethargy.
"They frequently undergo light sleeping phases along with repeated nocturnal awakenings inevitably resulting in reduced day-time energy levels," elaborates Raj Dasgupta MD who specializes in Pulmonary critical care coupled with treating slumber maladies.. "Moreover, conditions of sleep interruptions such as insomnia or sleep apnea are more common in individuals past their fiftieth birthday."
Don't keep yourself in the dark if you're over fifty and facing unexplained fatigue. Consulting a medical practitioner would be beneficial to exclude any potential medical catalysts for your condition while devising a management plan for controlling this exhaustion.
Dr Dasgupta advices his patients that differentiating between feeligs of tiredness versus experiencing actual fatigue is important. This understanding is vital because addressing these states requires distinct approach and treatment methods.
The Mayo Clinic suggests that professional consultation should be sought out following lack of improvement incidence after eating healthy, maintaining hydration, adequate rest days amounting to two weeks or further. Dr. Dasgupta assures - with correct therapy coupled with lifestyle modifications can result in enhancing energy levels along with an improved quality life subsequently.
When Is It Best to Forget A Gym Session?
Clear and evident reasons may suggest a need for you to skip your gym session and rest, including cases when you're unwell, injured, or feeling significantly drained.
Dr. Dasgupta notes: "Subtle indicators suggesting that resting might be necessary consist of poor sleep quality, difficulty focusing, irritability, palpable muscle fatigue, reduced hunger levels and repeated episodes of falling ill. It's crucial to tune into your body and take days off when required."
More understated signals should also not go unnoticed.
Certified Personal Trainer (CPT), Maurice Williams elucidates," If there is a noticeable increase in heart rate than what is usually normal for you or if breathing becomes more rapid than average leading to shortness of breath - these are telltale signs warranting skipping the workout for one day." He adds "Seeing yourself struggle at the beginning itself during exercise sessions or encountering higher-than-usual soreness could be other indications asking you to let go off workout temporarily". Williams holds the position of a Master Instructor with The National Academy of Sports Medicine specializing particularly in senior fitness.
It's common normative experience feeling some discomfort initially on embarking on any new physical regimen largely because our body adjusts itself processing entirely new movements within its system. However unlikely it should seem experiencing soreness regularly especially once routines set in an individual's regime.
Delayed Onset Muscle Soreness(DOMS) denotes post intense-workout pain as per research study published August 2021 in International Journal Of Molecular Sciences. Should symptoms like such surface, then it might be an indicator of overworking the body which could consequently result in tissue or muscle injuries says, Williams.
"In a scenario where you find your body struggling to adjust to exercises post advised rest time duration and a certain regimen remains incomplete indicates clear signals of over-exertion", he furthermore adds. In situations like these it makes sense to lessen the intensity thereby gradually moderating workouts taking shall we say- 'a breather' for one day at least. He further emphasizes on maintaining good amount of sleep each night (7-9 hours) as recommended.
Getting inadequate amount of sleep tends adversely impact skeletal muscle recovery was underlined by Williams referring study published February 2020′s Medicine & Science in Sports & Exercise issue."Eating healthy balanced meals alongside including appropriate fluid intake enriched with adequate electrolytes aids greatly towards faster recuperation."
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When is the right time to carry on with your training session?
Remaining physically fit comes in handy, although you might sometimes find it hard to adorn your workout gear.
The CDC recommends at least 150 minutes of moderate-intensity movement weekly for adults. This regular physical activity minimizes the danger of experiencing severe or reasonable mobility problems during middle and old age and lessens premature mortality risk. Moreover, four out of five chronic conditions that are expensive treatment-wise among individuals above 50 years can ideally be avoided or managed by being active.
Physical exercise also offers mental health improvements: Just a mere twenty-minute daily moderate exertion over five days per week significantly cuts down depressive symptoms predisposition among individuals aged over 50 who have conditions often connected to despair like heart disease, diabetes, and lasting pain according to a 2023 research published by JAMA Network Open.
However, data from CDC's Morbidity and Mortality Weekly Report posits that approximately 28% of adults aged above fifty live sedentary lifestyles as per findings from a study conducted in 2016. The levels were higher amongst older adults with elevated BMI measurements.
If none of the alarming signals previously highlighted- such as an increased heart rate or breathlessness difficulties - appear noticeable then slowly get into simple workouts (per doctor's advice). Do not fret about feeling tired after initiating any new routine; this fatigue should dissipate once you adjust appropriately to the novel regimen!
Dr. Dasgupta further advises noting essential aspects like "Pay heed & listen to your body, refrain from overexertion. Always remember the intensity of whatever exercise you're doing, monitor heartbeat levels and know about your medical history."
Ideal Exercises for Days When You're Depleted from Energy
Even though you feel somewhat drained, it is crucial to include a bit of physical exercise in your daily activities, provided it's safe. In such situations, strive for workouts that aren't too strenuous.
"When feeling tired out or if there's a need to keep up with your routine cardio exercises and weight training, I'd recommend taking it easy with lower-level yoga stretches or just do anywhere between 50% - 65% percent of your maximum heart rate," Williams advises. "Perhaps opt for one-two round(s) of circuit training including all key muscle groups but ensure taking about a minute rest time in-between."
Featuring continuous low intensity movements maintaining the pulse rate at almost half its optimum capacity over longer durations, this process is coined as Low-Intensity Steady-State (LISS) exercising by St. Luke's Health. This stands opposite to the principle followed in high-intensity interval training (HIIT).
In order to understand an estimated value of the peak heart rate achievable during intense exercises – subtract your age from 220.
A few examples may be mentioned hereunder depicting varied ways whereby an efficacious LISS workout can be adopted:
- Strolls
- Gentle running
- Lapping swim
- Passage on elliptical trainer
- Slow-paced weight lifting
- Even rowing tempo
- Relaxed cycling
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Final Takeaway
Exhaustion, which can be a result of numerous underlying conditions, is prevalent in individuals over the age of 50 and may affect your eagerness to exercise. Certain red flags, such as an elevated heartbeat or difficulty breathing, indicate that it might be a better choice to forgo the workout and take some time off for rest. Yet in the absence of these cautionary signs, you may safely go ahead with a lighter workout even when feeling worn out.
Naturally, if you're embarking on a new exercise regimen or unsure about whether it's safe to continue exercising under fatigue conditions, it's advisable to have a chat with your physician. This becomes particularly crucial if you suffer from persistent tiredness unaffected by lifestyle adjustments like ample hydration or getting sufficient sleep.
