In today's culture, exercising is often promoted as the only way to lose body fat and energise a tired body. But if you’ve ever pushed yourself to work out despite feeling drained and ended up feeling worse, you know that’s not always true. You may think there’s something wrong with you, that you’re the only one for whom working out doesn’t work. But that’s not the case.

Nowadays, many people, especially mums, are overworked and overstressed, trying to juggle endless responsibilities while overconsuming sugar and caffeine, all the while battling fatigue. Adding a workout to the mix can be like adding fuel to the fire.

In this post, I’ll explain why working out isn’t always the answer, and what to do instead.

Understanding Fatigue

The most obvious symptom of fatigue is a constant, unexplained lack of energy that never improves, no matter how much you rest. But the list doesn’t end there. Other symptoms include:

• persistent low-grade fever 

• muscle aches and weakness 

• insomnia or oversleeping 

• swollen lymph nodes 

• forgetfulness and confusion 

• difficulty concentrating 

• recurrent sore throats 

• headaches 

• chronic neck, shoulder, or back pain 

• digestive issues such as gas, indigestion, or constipation 

• depression, anxiety, and mood swings 

• weight gain 

• decreased sex drive 

• reduced ability to handle stress 

• increased PMS symptoms 

• feeling dizzy when standing up quickly 

• light sensitivity 

• slower recovery from illness 

At my worst, I felt like I had heavy, tired eyes and struggled to find joy in anything. Every day was a challenge, and I had to force myself to keep going.

This leads to frustration, confusion, and more stress—physically and emotionally. Most doctors will tell you that your lab results are fine and that you’re healthy, so they often overlook these issues. Does this sound familiar? If you feel like this every day, you’re likely dealing with fatigue (you can read more about it here).

Untreated, fatigue can lead to more serious health problems. And working out when you’re already fatigued will only make things worse. When you’re overworked, stressed, and tired, your body holds on to energy and stored nutrients to keep you alive. Forcing yourself to work out while fatigued drains these vital resources. You’re already running on empty, so don’t push yourself further.

Only once you’ve recovered from fatigue, reduced overall stress, and replenished your resources should you consider working out again.

Trust Your Body

You probably already sense that working out isn’t good for you right now. But when everyone around you says exercise is always beneficial, it’s hard to stay in tune with yourself. However, remember that working out is a form of stress, and if you’re already stressed, the goal is to reduce, not add, stressors.

The Pressure to Keep Going

How can we rest when society tells us that resting is lazy? We need to change this mindset. Rest and reducing stress are the only ways to restore health, vitality, and joy in life. Women, particularly mums, are more sensitive to stress than men, so stress management and rest should be top priorities.   

Evening high-intensity workouts are especially popular. I used to teach these classes to tired mums, but I was exhausted, and so were they. To all those incredible mums—I owe you an apology!

Late workouts increase cortisol levels, making it harder to sleep. When combined with fatigue, this depletes your resources even more, increasing the risk of injury, inflammation, and poor immune function. This, in turn, kills your motivation and can make you feel like a failure.

The Importance of Movement—But the Right Kind

Movement is essential for recovering from fatigue and improving energy. It helps circulate water, blood, and oxygen through the body and activates the lymphatic system, which is crucial for immune health. Without enough movement, our bodies struggle to remove waste and absorb nutrients efficiently. Movement also brings emotional stability and mental clarity.

But as a tired, stressed mum, you need to choose the right type of movement. Running, HIIT, Bootcamps, CrossFit, or heavy lifting won’t help you recover.   

It can be hard to accept that, right now, doing less is more.

I loved intense workouts too, but I overtrained about 10 years ago, and that’s when fatigue took over my life. After my baby was born at 39, I wanted to return to my pre-baby active lifestyle, but I was beyond exhausted. So, I stopped. I was confused, unsure what to do, until I slowed down and started doing less while focusing on breathing. I feel stronger, my body is toning up slowly, I have more energy and sleep better.

Society encourages us to do more—exercise more, work more, eat more (especially sugar, alcohol, and caffeine)—but this mindset leads to burnout. If you’re struggling with fatigue and want to reclaim your joy and strength, do less until your energy returns.

Final Thoughts

Your body is amazing, and if you create the right environment, it will recover and restore balance. Now, it’s time to be honest with yourself. Do you want to get rid of fatigue and live the life you dream of? If yes, incorporate work-in exercises into your daily routine. Start today with a slow walk. Nutrition, rest, and recovery as well as “me-time” will support your journey towards a fatigue-free life.

My free 10-Minute Pre-Bed Exercises for Stressed and Tired Mums: Relax Your Body and Mind for a Better Night’s Sleep are coming soon! Sign up for the waiting list to be the first to get access!

Let’s support each other in this journey called motherhood, building healthy, happy lives together.

With love, 

Karo