While regular exercise helps you maintain your trim figure and ensure overall fitness, on some occasions hectic work schedules force you to work out with diminished energy levels. Recognize what cardiovascular activities can be performed when you are tired to keep your exercise regimen on track and safe.
Cardiovascular Exercise
Aerobic exercise involves continuous movement of your arms and legs and is typically recommended by doctors to improve the function of your cardiovascular system. People who perform aerobic activity for 30 to 60 minutes on most days of the week benefit from reduced weight, along with improved breathing and a stronger heart that pumps with a higher level of efficiency. Aerobic exercise also lowers your risk for heart problems and diabetes, as well as a variety of other conditions.
Walking
Brisk walking is an aerobic activity that can be performed safely when you are tired. Wear athletic shoes with a comfortable fit and an elevated heel and choose clothes with bright colors when walking at night. Maintain an effective stride by walking with your chin up and your back straight and keep your arms close to your side with your elbows bent. Ask a friend to walk with you --- including your dog --- or listen to your favorite music to help you enjoy your workout and remain alert. Walking slowly offers little benefit to your cardiovascular system, so aim to maintain a brisk pace even when tired.
Stationary Cycling
Stationary bicycles also offer a method of cardiovascular exercise that can be performed during periods of low energy. The bikes are ideal if you suffer arthritis or orthopedic pain, as riding triggers less stress in your back and legs than walking. Consider exercising on a recumbent bike if you have weak muscles or trouble maintaining safe balance.
What to Avoid When Tired
Swimming at a brisk pace for the length of an aerobic workout is often difficult for people who don't perform water workouts regularly, so save your dip for a time when your energy levels are sufficient, especially if you have a heart problem. Aerobic dance classes are also strenuous and can present challenges for those with heart conditions, while ellipticals and stair climbing machines are often recommended by trainers for those seeking vigorous activity and are not ideal when you are fatigued.
Safety Precautions
Avoid exercising without your doctor's permission, especially if you have a cardiac problem or carry prescription medications. Reduce your injury risk prior to workouts when you are tired by stretching for a few minutes and then starting at a slow pace. Aim to slow down near the end of your workout as well, so your body has sufficient time to cool. Keep a bottle of water handy to drink throughout your workout to protect against dehydration. Breaking up your exercise into shorter periods offers the same cardiovascular benefits as extended activity, so consider walking or cycling in 10- to 15-minute segments when your energy levels are low.
