Choose the trainers that work for you. Make sure they are certified and insured.

Exercise -- sometimes when you want it the least, you need it the most. When you feel tired, worn out and stressed out, the last thing you may feel like doing is throwing on your workout clothes and heading to the fitness center. But many experts say this is exactly what you should do. They recommend regular exercise to help prevent and treat "garden-variety fatigue."

What do you mean by "garden-variety fatigue," and why does exercise help?

The most common cause of fatigue for North American adults is a combination of three factors: sleeping problems, stress and lack of exercise. These three factors are often present simultaneously. Stress makes sleep more difficult for many people. They feel restless, have difficulty falling asleep and waken during the night worrying about problems. Inadequate sleep makes people tired. Tired people may work less efficiently, feel more stressed, and lack the time and energy to exercise. A lack of exercise, in turn, increases feelings of stress and worsens sleep quality.

Add exercise to this picture and the reverse is true. A good workout leaves your muscles relaxed and your spirit energized. You work more productively, make better decisions the rest of the day and feel less "attached" to causes of stress. The stress is still there, but it is less likely to get under your skin. At bedtime, you more easily disengage from the day. Your muscles feel relaxed and your body tired. You fall asleep quickly and sleep soundly, with several periods of deep restorative sleep. You awaken before the alarm goes off feeling refreshed and rested.

This illustration shows that exercise helps in at least two ways: by increasing your resistance to stress and by improving sleep quality. Exercise during the day can also temporarily energize you and lift feelings of fatigue. Many people find an exercise class or a brisk walk more effective than a coffee break!

Exercise makes me too wound up at bedtime.

People who have difficulty sleeping sometimes find that exercise too late in the day winds them up instead of down. Try exercising earlier in the day. Sleeping problems may also indicate that exercise sessions are too vigorous. If you are just starting an exercise program, remember to begin slowly and increase the amount and intensity gradually.

Isn't fatigue sometimes a symptom of a medical problem?

Yes. That's why you should check with your doctor if you experience daily fatigue that is not explained by something obvious, such as lack of sleep. Fatigue may arise from an almost endless laundry list of health problems, such as anemia, an under active thyroid gland, sleep apnea, depression and so forth. Fatigue is a common side effect of many medications, including over-the-counter drugs such as antihistamines and cold medications. If you think your prescription medication may be causing fatigue, you'll need to work closely with your physician to adjust your medications and dosages.

I exercise a great deal, but I'm still tired.

Fatigue can be a sign of over training -- exercising too much or increasing the amount you exercise too quickly before your body can adapt. Be sure your doctor has ruled out other problems, and take a look at the progression of your exercise program.

Can't a poor diet contribute to feelings of fatigue?

Absolutely. People trying to lose weight often consume too few calories, and sometimes too little protein, both of which can leave them energy-deprived and tired. People doing a great deal of training may not be trying to lose weight, but may still have an inadequate calorie and/or protein intake if their diet has not kept pace with their training.

Should I skip my workout when I feel fatigued?

Feeling unusually tired, especially when you do not usually feel fatigued, can be a sign that you're coming down with a cold, or are under more stress and need extra rest. Heeding such messages in their early stages and accommodating your body's requests can prevent more serious disorders down the road. There's nothing wrong with an occasional day off!

By Barbara A. Brehm, Ed.D.
Barbara A. Brehm, is an Associate Professor of Exercise and Sport Studies at Smith College, Northampton, Mass.

©1997, Fitness Management Magazine. Used by permission.

Have you ever tried to change a habit? Some of the most difficult habits to change are those that have a significant impact on long-term health and well-being. Quitting smoking, eating more fruits and vegetables, and exercising regularly are behaviors that have tremendous health benefits, but take a great deal of commitment, planning and energy to maintain. Hence the joke, "I can quit smoking, no problem. I've done it many times."

Developing habits that support a healthful lifestyle often take more than mere willpower. Americans seem to think that individuals need only themselves to solve their problems. Overweight? Just change your eating and exercise habits. Still smoking? Just quit. Our medical, educational and community systems tend to advocate behavior change through individual education and counseling.

Educational programs designed to facilitate individual behavior change certainly help many people, but these programs alone are not enough. Unless people are careful, these programs can also have negative effects. Some people may blame individuals for their bad habits, and even for their diseases. (He got lung cancer? Oh well, he was a smoker. Isn't she fat? Why doesn't she do something about her weight problem?) This approach can also generate feelings of guilt and low self-esteem in people who fail to keep their resolutions to exercise regularly or achieve (usually unrealistic) weight-loss goals.

If changing a habit feels like swimming upstream, note the factors in your life and community that help and hinder you in your resolve. Take advantage of those helpful factors (i.e., exercise classes you can take at work). Take a problem-solving approach to barriers. Do what you can to get support for your good intentions.

Enlist the support of friends.

People closest to you have the most influence on your behavior. Get your partner or close friend to exercise, change eating habits or quit smoking with you.

Create a home environment that supports your goals.

Stock your kitchen with the food you need to eat well, and throw out the junk. Buy an exercise video that you enjoy, and create a little workout area. Start new household traditions that support a healthful lifestyle, such as Sunday afternoon hikes or vegetarian dinners every Thursday. Do what works for you and your family.

Enlist support at work.

Find a friend at work who will walk with you at lunchtime or go to the fitness center with you after work. Schedule exercise into your work week. Tell your boss it makes you more productive. Tell co-workers exercise helps you manage stress and get them to join you!

Examine your daily eating habits and make a plan. Cultivate new snack and lunchtime routines that reduce fat and increase fruit and vegetable intake.

Applaud management when they offer programs to help employees develop a healthful lifestyle, and work constructively to support these programs. Volunteer to organize a walking group, and take a low-fat dish to the next potluck. Pitch in and others may follow.

Start or join a group that supports your resolutions.

Groups are great morale boosters. Group members are usually very sympathetic to problems, and may offer nonjudgmental advice, camaraderie and fun. Exercise classes, walking groups, cycling clubs and other fitness and sports opportunities are available in most communities. Check your local health clubs and fitness centers to see what classes or groups might interest you.

Programs and groups that support healthful eating are popular and beneficial for many people. Be sure, however, that they are based on lifelong, balanced eating habits and regular exercise, rather than restrictive dieting.

Think big.

What would make your community a healthier place? Pick a project that would be rewarding. Encourage schools to offer quality physical education and health education programs. Volunteer to coach a sport or teach an after-school program. Help plan and build the bike path. Contact local politicians about health-related issues in town. The sky's the limit. If everyone does a little bit, your community will provide better support for healthful lifestyles.

By Barbara A. Brehm, Ed.D.
Barbara A. Brehm, is an Associate Professor of Exercise and Sport Studies at Smith College, Northampton, Mass.

©1998, Fitness Management Magazine. Used by permission.