What To Do When You’re Too Tired To Workout

Everyone knows that exercise is important for maintaining good health, especially as we age.

Per the NHS, adults should be doing “some type of physical activity every day”.

In your average week, this might look like strength training activities on at least two days, 150 minutes of moderate intensity activity (or 75 mins of vigorous intensity activity), and breaking up long periods of sitting with movement.

But sometimes, finding the time, energy and motivation to do a proper workout can feel tough, which is why we asked Power Plate’s training expert, Steve Powell, how he moves more on a daily basis.

In the 25 years he’s spent working across movement, performance, recovery and rehabilitation, Powell said one of the biggest lessons he’s learned is that “the body is remarkably adaptable and it also likes variability”.

“It responds to the demands we place on it, and the more consistently we challenge our muscles, joints and cardiovascular system, the better we can support our long-term health and physical capacity,” he explained.

“This is an important principle in health optimisation: understanding how small, purposeful changes to our daily habits can influence how we feel, function and perform over time.”

So, here are three tips he swears by to put that into action.

One of the “simplest changes” you can make is to interrupt long periods of sitting, said Powell.

Whether you’re working at a desk, travelling or spending the evening at home, “remaining in one position means missing opportunities to engage your muscles, mobilise joints and simply move fluid around the body”, he said.

So, instead of staying seated, he’ll get moving and stand up during phone calls, walk between meetings, take the stairs (instead of lifts or escalators), or even performing a few calf raises while the kettle boils.

“These small actions may seem insignificant, but research suggests that regularly interrupting prolonged sitting can have measurable benefits,” he said.

In one study, researchers found that just two-minute bouts of light or moderate walking every 20 minutes reduced post-meal glucose and insulin responses compared with uninterrupted sitting.

“The takeaway is simple: you don’t need to turn every break into a workout. Just changing position and moving regularly can help reduce sedentary time and support metabolic health,” added the fitness pro.

When a full workout feels overwhelming, Powell will “reduce the commitment” by doing a quick one.

“A short movement session can be a practical starting point, particularly on busy days when consistency matters more than perfection,” he said.

To do this, he’ll choose three or four simple movements – such as controlled sit-to-stands, calf raises, marching on the spot and gentle hip or shoulder mobility exercises – and then spend a minute or so doing each, gradually increasing the challenge each time.

“If you have more energy, you could increase the pace or introduce a few more demanding movements,” he suggested. “The key is to choose an appropriate level of effort for your fitness and health, rather than simply going through the motions.”

“Movement is not just about how much you do; it’s also about how you prepare your body and the type of stimulus you provide,” said Powell.

He recommends a few minutes of ankle, hip and upper-back mobility exercises before a walk (or a workout), which can “help you move more comfortably and prepare for the activity ahead”.

“Over time, combining mobility work with appropriate strength and stability exercises can help support the physical capacities we rely on every day,” he said.

While short bursts of activity can help reduce sedentary time and make movement more achievable, it’s important to note “they won’t necessarily deliver all of the benefits as structured, goal based exercise”.

So, when you do get the energy or motivation, make sure you squeeze in those proper workouts.

But the ultimate takeaway is that “movement doesn’t have to be confined to a training session, and building a more active lifestyle can start with small, manageable changes”.