Low energy and tiredness
Tiredness is a common reason to skip activity, but doing less can leave you feeling more tired. Start with a very small amount you could manage on most days, such as a 5–10 minute walk, and build up slowly. If your tiredness is unusual for you or doesn't settle, get it checked by a doctor.
At a glance
- Tiredness and inactivity can feed each other: doing less can leave you feeling more tired and more breathless1.
- Start very small: a 5–10 minute walk, or an even shorter gentle movement, is a fine place to begin2.
- Pick an amount you could do on most days, including low-energy ones, not just good days3.
- Exercise doesn't reliably cure tiredness4, but a little gentle movement on a low-energy day is better than none3.
- Tiredness that is unusual for you or doesn't settle is worth getting checked by a doctor2.
What if you're too tired to exercise?
Start smaller than you think you need to. Tiredness makes it harder to stay motivated, so it's natural to avoid activity, but being less active can then make you feel more tired1. People often slow down or cut back in quiet, subtle ways, which can speed up the loss of fitness and make the tiredness harder to recognise5. A very small start usually works better than waiting until you feel energetic2.
It helps to be realistic about what movement can do. On average, a single session of exercise makes little difference to how tired you feel, and the effect varies a lot from person to person4. So the aim isn't to feel energised straight away. It's to keep a little movement going. The WHO says some physical activity is better than none, and many benefits are seen at 150–300 minutes of moderate activity a week6. That total is a direction, not a place you need to start.
How to begin:
- Start with a 5–10 minute walk, or an even shorter gentle movement. Add a little time or distance only when it feels manageable2,3.
- Start below what you think you can manage. Doing a little often is better than doing a lot occasionally3.
- On a low-energy day, do a little gentle movement rather than nothing3.
- Build up slowly. It might take longer than you expect3.
When to check with a health professional
Tiredness that is unusual for you, doesn't ease with rest and sleep, has lasted a few weeks, or is getting worse isn't an emergency, and it isn't something to push through or ease off for. Get it checked by a doctor. Tiredness can be linked to long-term conditions, such as autoimmune, sleep or endocrine conditions, so it's better to check than to guess the cause2.
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio.
If you have been diagnosed with chronic fatigue syndrome (ME/CFS), talk to your doctor before starting an exercise programme7.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
For a sore muscle or joint, ease off. If other new symptoms appear as you build up, see a doctor or other health professional, especially if they persist or get worse6.
Quick answers
Is a 5-minute walk worth doing?
Yes. Activity of any length counts towards the weekly amounts, and some activity is better than none. A 5–10 minute walk is a sensible place to start when your energy is low. Once that feels manageable, add a little time or distance rather than jumping to a long session.
What is the best time of day to exercise when I'm tired?
The best time is the one that suits your energy. Notice how you feel at different times of day over a week or so, then use your higher-energy times. A short walk at that time is enough to begin with. If it's unclear, pick a time you can manage on most days.
How do I avoid overdoing it on good days?
Hold back a little on good days so you don't crash afterwards. Keep close to the amount you could manage on a low-energy day, and add time or distance slowly. If activity leaves you more tired or sore for longer than you expected, go back to the previous level.
Related guides
- GuideWeatherWhen the weather gets in the way, switch to an indoor or gentler option instead of skipping activity. Short bursts count, and some activity is better than none. Decide on your back-up before the weather turns, and take extra care on ice and in the heat.
- GuideCost and accessWalking from your own door is the clearest free way to start, and every minute counts. You can build strength at home using your body weight or filled water bottles, or from a chair if standing is hard. You don't need a gym or special gear.
- GuideCommon barriers and working around themThe most common barriers are low motivation, lack of time, pain or health problems, fear of getting hurt, cost and access. They differ from person to person, and many are smaller than they feel. A specific plan with an if-then backup for the obstacle you expect can help, though the effect is small.
- GuideIf-then plansAn if-then plan links a situation you expect to a response you choose in advance, such as “If it’s raining, then I’ll walk indoors.” Plans tend to help most if you already want to be active and feel confident. Pick one or two likely barriers and give each a small, specific plan.
- GuideFear of injuryWorrying about getting hurt is normal, but avoiding movement can let the fear grow. Bring the movement back in small, easy steps: go slowly to the edge of discomfort, back off, and repeat little and often. A physio or doctor can help if pain or a health condition is involved.
- GuideFeeling self-consciousFeeling self-conscious when you start exercising is common. Small choices help: pick a quieter time, bring a friend, get to know the place, and choose activity you enjoy. Judge yourself by what you can do now, not by how you look or what others do.
Sources
- Cambridge University Hospitals NHS Foundation Trust. Breathlessness: Managing your energy levels (leaflet 8).
- University College London Hospitals NHS Foundation Trust. Fatigue management.
- Whittington Health NHS Trust. Managing your activity with fatigue and/or pain.
- Loy BD, O'Connor PJ, Dishman RK (2013). The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis. Fatigue Biomedicine Health & Behavior.
- Wanigatunga AA et al. (2018). Perceived Fatigability and Objective Physical Activity in Mid- to Late-Life. The Journals of Gerontology Series A, Biological Sciences and Medical Sciences.
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
- Larun L et al. (2019). Exercise therapy for chronic fatigue syndrome. The Cochrane Database of Systematic Reviews.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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