Can regular exercise and deep breathing help manage fatigue?

Question

Hello doctor,

I have a bit of a puzzle on my hands. I am a 41-year-old guy who has always been enthusiastic about staying active. However, lately, whenever I hit the gym or engage in any exercise, I have noticed this persistent back pain tagging along. Now, I am starting to suspect that it might be my posture causing the trouble. If so, do you have any advice on how to correct it? Also, when the pain strikes, I am left wondering if there is any over-the-counter medicine you would recommend to alleviate it. I don't want this backache holding me back.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

It is because of delayed body recovery leading to low energy levels, fatigue, and body pain. It can also be age-related due to muscle loss. Regular exercises, such as spot jogging, stretching, and deep breathing, as well as aerobics exercises, will surely help, but getting yourself going to build basic endurance is essential before diving into more detailed routines. I suggest you follow a few guidelines:

Get up and stretch every 45 minutes to one hour as sitting for long periods can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.
Indulge in some deep breathing exercises; it will help you stay calm or even put you to sleep. Practicing some pranayama can surely help here.
Plan your week so that your traveling time becomes your rest day.
Utilize long corridors and waiting times for a quick brisk walk in airports or stations. Take stairs rather than escalators. After all, you have to sit for hours for work, so make the most of the time you have while you wait at the station.
If using a car, park it away from your destination and try to walk.

After 15 days of being active, start with a small home-based workout like five minutes of spot jogging, five minutes of stretching, five minutes of brisk walking, two minutes of leg raises, five push-ups, etc. Then gradually reintroduce weights, etc. Do check your B12 and vitamin D levels and consult a physician for detailed medication advice.

I hope your queries are resolved, and any further queries are welcome.

Thank you.