“I’m Too Tired” Is Real, But You Can Still Move

Some days, you just don’t have it—and that’s okay. Feeling too tired to exercise isn’t a failure, it’s your body asking for something different. The good news: you don’t need a full workout to do something good for yourself. A little movement goes a long way.

Start by checking in with yourself:

• Did you sleep last night?
• Have you eaten anything yet today?
• Are you hydrated?
• Does your body feel heavy, or just foggy?

Get those basics handled first. Then build your plan around the energy you do have.

Even short breaks make a difference. Researchers at Columbia University found that just five minutes of light walking every half hour helped lower both blood sugar and blood pressure during long sitting periods. It also cut post-meal blood sugar spikes in half.

Walking after meals? Also a win. A 2023 review showed that even 2 to 10 minutes of light walking can improve blood sugar control. Another study published in Nature found that walking right after eating had more benefit than waiting—even if the walk was short.

And if you’ve got stairs nearby, use them. A study in the International Journal of Exercise Science showed that just a few daily stair-climbing bursts improved fitness over six weeks in people who were otherwise sedentary.

Need a goal? About 11 minutes a day of moderate movement can help reduce the risk of early death, heart disease, and cancer, according to this University of Cambridge study.

Try this:

• 5–10 minutes: Walk around the block. Stretch a little. Move your neck, hips, and shoulders.
• 15–20 minutes: Go for a slow walk where you can talk comfortably, or try some bodyweight exercises—squats, wall pushups, glute bridges.
• 20 minutes: Alternate two minutes of easy effort with one minute of steady effort. Repeat. Then breathe deeply for a few minutes to recover.

Not sure you’re up for it? Try the five-minute rule: move for five minutes. If you still want to stop, stop. Most of the time, you’ll keep going.

You don’t need to do a lot. You just need to start. A little movement is still progress—and your body will thank you for it.