Normal to feel exhausted when getting fit?

[GuerrillaMyse]

I'm very unfit, whenever I increase my activity levels I'm exhausted for a day or two. Is this normal?

I have two long term health conditions and struggling to know what's normal and what's part of my conditions so I don't know whether to gently push myself (try to get fit incrementally) or accept limits. My lack of fitness is because my health got much worse in the last few years, it's now improving so I'd like to start getting regular exercise - starting gentle and hope to maintain moderate weekly exercise.

I just feel so lost about it.

Tired or sore or both? Sore is usual but tired is not so. Are you fuelling properly before and after exercise? Are you pushing yourself too far?

Tired.
Fuelling myself properly is something I'm trying to unpick, I have a restricted diet due to bowel disease so can't eat most what's recommended as part of a healthy diet. Eggs and diary is OK, white cards and cheese also, limited with fruits, vegetables, nuts and seeds.

And pushing myself too far? I hope not. Just walking around big tescos felt too much last week - energy was already low but as my fitness has declined so has my stamina. I'd love to just increase my stamina again and rebuild some strength.

No medical knowledge claimed

I think it would be normal to feel some level of tiredness after raising your activity levels. Absolute exhaustion for 2 days afterwards, suggests your other health conditions might be impacted by the new exercise you're doing.

Have you discussed these changes or their impact with a Dr who knows about your long term health conditions? There might be other ways to increase fitness that are better suited to your circumstances.

Personally, I'm finding poor iron levels and asthma related lung hyperinflation are making cardio exercise difficult.

Thank you. I haven't even started 'exercise' as such, just doing a bit more in the week and with how tired I'm feeling rn I'm feeling despondent that ill be able to do anything.

Doctors aren't much help- gentle incremental increase is the most advice I get. I suppose as much as anything I'm looking for a bit of hope that it is possible if I can find a way that works for me, but it's like finding my way in the dark

Can you take supplements in place of fruit and veg?
Protein to feed muscles. Aside from diary and eggs, do you eat meat?
It is relatively normal for adjustment time when using the body more.
I have autoimmune diseases and it can feel hard to push through the initial tiredness. Hopefully within a few weeks you'll start to feel an improvement.

This is not good if you obsess but could you get a cheap watch that tells you your body battery? It will also monitor heart rate (which ideally you’d keep low as you increase effort to begin with). Might be one in the Black Friday sales. You can then monitor your fitness over time.

I have bowel disease also. Flare ups and autoimmune exhaustion. I have to avoid certain foods. I gym and run every day. I totally empathise because there’s very little advice and often it’s very much ‘do what you can and work it out yourself’. If you can afford it- maybe consider a PT even if its for a short amount of time to get you on your way. As you get fitter, the balance becomes more obvious if that’s a comfort? I know now when I’ve overtrained because my baseline fitness is really good and I know what I normally feel like. It will be the best thing you do though. I find keeping myself fit and doing all I can to keep healthy gives me agency in what otherwise is a rubbish and unpredictable condition. There are also facebook groups for different activities eg runners with crohns and colitis etc Good luck x

@Thelondonone I have a fitbit but can't remember where I put it lol its a good reminder though, it will help

@Magentaredwand I do, I try to eat red meat regularly too because my iron tends to get low,I eat a lot of chicken and fish.
@Magentaredwand & @Teyrn880 the exhaustion is so hard isn't it? The last few years I feel like a step forward and half a step back, I used to exercise every day and it's hard seeing my body get weak and turn to mush. A pt is a good idea, I will look into it that. Thank you for the reassurance that some exhaustion while my body adjusts is to be expected, its just so hard to work out when to accept it and when to realise its my body saying you can't continue.

@Teyrn880 what foods do you find you can eat which help with energy and fuelling your body?

@GuerrillaMyse I concentrate on protein which is luckily quite bland and easy to digest. I have greek yoghurt/ chicken breast fillets/ salmon/ jacket potatoes and only eat the middle/ bananas/ stuff like that. I have organic pure whey protein powder in milkshakes if I’m hungry and feeling weak. Make sure the protein is pure as a lot of them have crap in that doesn’t help bowel. And I always have electrolytes- one every day. Having had bowel resections, i find my salts are always off which causes tiredness. I use Sis electrolyte tablets or four five berry flavour x I can’t cope with beans/ salads/ raw veg etc and any ‘healthy’ stuff.

I have a clutter of AI diseases.
I've had flare after flare this year, all while paying for gym membership.
I said if I didnt go by the end of November I was cancelling.

I went on Tues to a water aerobics class, I was the youngest there by 30 years.

I came home and sat down and literally could not move, it took until Friday to feel normal. I wasnt sore in anyway (more than usual), just exhausted.

I think its probably your health conditions rather than exercise. My husband trains or plays sport 7 days a week and its unusual for him to feel very sore or tired.

Im going to try again this week
.... hopefully it'll get easier

Your diet sounds low fibre like mine? I've also had surgeries and take up to 6 rehydration sachets a day, my health has started to improve since I realised how dehydrated was. It's actually a relief to find someone else with similar dietary needs!
Can you recommend a whey powder? I don't know how to identify the good ones 🙏

Thank you for sharing, I've honestly felt so alone the last couple of years and just so lost in what to do. I can't tell you how reassuring it is to hear from others struggling in the same way x

You get energy from carbs.

I know it is fashionable these days to say more protein is the answer to everything diet and exercise related, but it really isn’t. Carbs are digested quite quickly and converted to glucose which gives you energy. Protein is more about tissue building and repair and excess protein is stored as fat.
The PP who has a milk shake with protein powder when she gets tired is probably getting a boost from the sugar in the milk shake, not the extra protein powder.

I became disabled as an adult,

before my disability I would train in martial arts. My legs would ache the day after a class but one paracetamol and I’d be fine, no tiredness.

now I do physio on a Friday. I then nap Friday afternoon and have a bloody massive nights sleep and am tired most of Saturday.

doctors generally do not have useful advice (other than don’t overdo it).

Carbs before exercise, protein after. Before going out, a piece of whole meal toast with peanut butter and banana would be perfect, and when you get back, a high protein snack or meal within an hour. You need the carbs for energy and the protein for repair, in that order.

@GuerrillaMyse I use The Organic Protein Company vanilla powder. It’s eye- wateringly expensive but it lasts me three months and is genuinely delcious! Whizz it up with milk and maybe a banana and a little peanut butter for fats. They have a BF offer on at the moment. Yes -low fibre for me too. If you concentrate on protein have some carbs - it’s basically a
good diet. I have olive oil and not much UPF at all. I make smoothies sometimes for fruit and veg like spinach in my nutribullet so its easier to digest. I take a good quality multivitamin. Consider looking into vitamin patches or sprays if you’ve had large parts of intestine out- it goes into your bloodstream bypassing the gut. You can get injections too but I’ve never gone that far. You’ll feel up and down for a while then a few months in you’ll
perk up and start feeling a lot of energy. I feel the more I do, the more energy I have and then when I do have a flare or am feeling exhausted- it’s more obvious and i rest. It’s not about trying to be superwoman but about taking back a little bit of control.❤️

Hi op I’ve had multiple surgeries and have no bowel due to ulcerative colitis. I’ve massively upped my exercise with HIIT sessions and I’ve had to increase my calories and am trying to eat 100gs a day of protein. Could it be ur not eating enough? Best of luck with it

@MagpiePi Individuals on a low fibre diet are often stuck with simple carbs not complex
ones basically the worst ones for spiking blood sugars and causing inflammation in an already inflamed gut. The OP has had bowel surgery. Resections also affect how your body absorbs nutrients from foods including carbs. I can’t absorb certain vitamins etc if I ate them all day, the part of the gut that does that isn’t there anymore. So its more about following what makes someone feel well rather than fashion.

Can you ask to see a dietician for proper advice? I don't think GPs get much training about diet.

That is also a possibility, thank you. When I get tired / busy / both I tend to rely on upfs and high sugar snacks because, like @Teyrn880 , to eat nutritiously requires a lot of prep and adjustments. (I also need the extra salt found in most upfs). If I'm not careful I can get caught in a cycle.

Teryn - some good tips in your latest reply, thank you. Havent come across vitamin patches so will look at them. I don't have a colon at all and problems with a stricture which complicates things.

I've had two or three referrals since doctors restricted my diet. It was helpful to an extent but basically came away with huge lists of what I should avoid - they don't really give much advice for meal planning. Searching online has its place, but the lists of foods to avoid varies between nhs trusts - it's a lot of trial & error.

Can't afford a private dietician or there is one near me who specialises in this area and I'd love to see.

Yes, I understand that not everyone can eat complex carbs, but the fact remains that it is more difficult to get the energy you need to do exercise from protein, not to mention that excess protein can cause kidney problems.

The OP is probably getting enough protein already, and is not going to be starting an intensive body building regime that would need additional protein to repair muscles and yet posters are suggesting increasing her protein intake. It is a knee jerk response when anyone mentions exercise.

OP - I would see a proper dietician who can understand your specific situation and advise accordingly.

@Mumsworkneverdone how do you manage hydration and keeping your electrolytes level?