The Sprightly Spud

Unsure whether exercise will boost your mood, or just make you feel more tired? Why not try the 10-Minute Rule – my go-to protocol for deciding when exercise will pick me up out of a slump, and when its time to give it a rest. 

What is it?

Picture this: Its Thursday morning, and the trill of your 6am alarm jerks you awake, leaving you ample time to dress, caffeinate, and squeeze in a solid workout before a day of work. However, though your sleep tracker says your recovered and your body is primed to hit the gym, you’re just not in the mood.

Whether its a slight sniffle, vaguely achy legs, or simply feeling tired, there are countless reasons why we might not feel up to training. Nevertheless, sometimes the best and most productive workouts come on days when they are the last thing we fancy doing. Equally, overexerting yourself when really not up to it can lead to burnout, injury, or illness. 

So how do you decide when to push through, and when to press pause? 

Just do 10 minutes. Set a timer, stick your headphones in, and just start. 

Whether its 10 minutes of your planned session, 10 minutes of the exercise you enjoy most, or 10 minutes of something completely random, commit to 10 minutes, and nothing more. 

Often, as soon as your pulse picks up, the tunes start to pump, and the endorphins start to flow, life feels generally better, and you leave the gym 90 minutes later with a smiling face and a spring in you’re step. 

Alternatively, 10 minutes will pass and you will still feel shocking. In this situation, you exit the building immediately. Its time to head home and curl up under you’re favourite blanket. 

Tone down the intensity

Sometimes, despite feeling a little delicate, you might be ok to train. The majority of professionals agree that if symptoms of illness are ‘above the neck’, exercise will not worsen the situation. However, if you’re suffering from a chesty cough, upset stomach, or a fever, training could exacerbate the problem, increase recovery time, and beat up your immune system.

This said, that snotty nose could be annoying when trying to execute 15km of interval running. Hence, taking things a little easier might be wise. Even if religiously adhering to a training plan, or prepping for a big event, its perfectly acceptable to swap days around on a schedule, or slip in an extra rest day. Any good coach will support you with this, as ultimately, overdoing it when your body isn’t up to it will just set you back further. 

The same principle applies with psychological fatigue. Long, draining weeks at work, busy family calendars, and general life stress all release cortisol; the same stress hormone that is released during heavy exercise sessions. Consequently, if hitting the gym for escapism, it might be worth skipping that HIIT class for a gentle swim. 

Regardless of what grind culture would have us believe, taking it easy is not a sign of weakness. In reality, it demonstrates that you are working in harmony with your body. There is no reward for making yourself ill, or trundling along a path to burnout for the sake of a training session. 

‘You never regret a workout’

Any hardcore fitness influencer would have you believe this, telling you to ignore the torrential rain, and complete your run regardless, or that fatigue is just a ‘mental concept’. The pain will be worth it for the subsequent rewards, apparently. 

Whilst a brutal message, the fact of the matter is that it may be true… 

On days when we wake up feeling tired, or lethargic, working out could be exactly what we need. Exercise increases energy levels by spurring the body to produce mitochondria. Known as the ‘powerhouses’ of our cells, these little biological boosters create fuel out of the food we eat. Consequently, training may actually make you feel more energised. 

Additionally, physical activity acts as a trigger for the body to product its ‘happy hormones’ – endorphins. These neurotransmitters are what leads to the euphoric sensation we get after a training session, and can set us up with a positive outlook for the rest of the day, or help us get over a bad one.

Obviously there are exceptions to the rule, but essentially, you are unlikely to regret 10 minutes of movement. 

So, the next time you feel a little unwell, tired, or not quite up to training, give the 10-minute rule a try. It might just turn your day around.