Fitness
Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’
We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.
“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )
“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.
“Think of these routines as maintenance, not training,” says Spoorthi S.
Low-effort movement routines to try
1. A quick mobility refresh
“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.
2. Easy-paced walking
“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.
3. Short movement breaks during the day
“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.
4. Slow movement paired with breathing
“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.
5. Gentle stretches to wind down
“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.
“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Regular exercise can help to manage blood pressure, because it makes our hearts stronger.
But according to a huge 2023 study, which looked at 270 trials from 1990-2023, “isometric” exercises might be the most effective at the job, with “wall sits” the best performer among these.
Researchers found that isometric exercise was more likely, on average, to lower blood pressure than aerobic exercise training, dynamic resistance training, combined training, and high-intensity interval training, though all forms were still immensely helpful.
What is isometric exercise?
It involves keeping your body still while you tense specific muscles for a set period of time. You don’t move your joints during the movement.
“Isometric exercise” is sometimes called “static” exercise.
It is the opposite of “dynamic,” or “isotonic” exercise, which involves little load and consistent pressure on various muscles. For example, running and swimming.
Most forms of exercise involve a combination of isometric and isotonic exercise, though some are 100% one or the other.
What are some examples of isometric exercises?
- Wall sits
- Planks
- Glute bridges
- Side planks
- V-holds
- Calf raises
- Hollow holds
- Copenhagen planks.
In the 2023 study we mentioned earlier, published in the BMJ, wall sits (placing your back against a wall with your thighs parallel to the ground) were the most effective of the isometric exercises for lowering blood pressure.
Does that mean I should only do isometric exercises?
The best approach to exercise seems to be a mixture of weight training and aerobic training. This has been linked to increased longevity compared to sticking to one or the other.
Speaking to the British Heart Foundation, senior cardiac nurse, Joanne Whitmore, said: “Exercise is good for your heart health and health in general. It can reduce the risk of heart and circulatory diseases by up to a third.
“Aerobic exercise in particular can help the heart and circulatory system work better through lowering blood pressure. Current guidelines also encourage muscle-strengthening exercises, like yoga or Pilates.
“It’s encouraging to see other forms of exercise explored in this research as we know that those who take on exercise they enjoy, tend to carry on for longer, which is key in maintaining lower blood pressure.
“However, there are other lifestyle choices that can benefit your blood pressure. These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and taking any prescribed medication”.
Speak to your doctor if you have a heart condition and want to take up new exercise, she added.
The article below is an excerpt from my newsletter: Well Enough with Harry Bullmore. To get my latest thoughts on fitness and wellbeing pop your email address into the box above to get the newsletter direct to your inbox.
Exercise doesn’t always make a good first impression. Often, the opposite is true.
A recent survey found that unpleasant experiences in PE lessons put 28 per cent of people off exercise “for life”.
In the UK, if you didn’t take to football, rugby, athletics or netball like a duck to water, there’s a high chance you came to believe that sport isn’t for you.
Then, as an adult, someone stresses the importance of exercising for your health, so you do what everyone else seems to be doing and go for a run. That invariably feels horrible because your body isn’t quite ready for it, so you stop.
The thing missing throughout this process is choice. It’s hard to develop a healthy relationship with something you feel forced into. But exercise becomes less of a chore if you can find a form of movement you enjoy and actively choose to do on a regular basis – whether that’s swimming, pickleball, home workouts, qigong, Nordic walking or something else.
That is the theme of this week’s newsletter – making exercise work for you:
This probably isn’t the first time you’ve been told to enjoy exercise. That’s easier said than done – and far harder for some than others. Simply running more or pressuring yourself to go to the gym every day isn’t going to work. But that doesn’t mean it isn’t possible.
Anne Dockery, a 77-year-old champion runner and triathlete from Bristol, demonstrates this point beautifully. Her bulging medal cabinet would turn any athlete green with envy, yet she only started running at 52.
“I thought running was really boring at first,” she tells me, laughing. “Now I don’t know what I would do without it.”
So what changed? She joined a club.
Anne became part of a diverse group of runners who hit the trails and tarmac every Sunday. They chatted, they ran, and she soon found herself covering up to 18 miles in a day. But it didn’t feel like exercise – by adding a social element, she found a way to make it fun.
There’s a lot more to Anne’s story, including her fight for fitness brands to represent over-45s fairly, which I’ll be diving into in next week’s newsletter.
This is not an isolated case. My uncle joined a volleyball club in his sixties. In the past decade, my mum and several friends have discovered the unbridled joy of Cornish pilot gig rowing. Another friend found a dance class she loves and hasn’t looked back.
Few of these activities feature in school curriculums or exercise guidelines, but they are all forms of movement. And as World Health Organisation guidelines from 2020 state: “Every move counts towards better health.”
I’ve experienced this personally, too. After growing like a weed during my sixteenth summer, I joined a new sixth form as a gangly teen in a foreign-feeling body. I felt awkward and uncomfortable – bulking up in the gym felt like a straightforward solution.
So I went along, lifted a few weights to the best of my ability, then spotted people sniggering at my efforts and promptly left. The gym was clearly not for me.
Fast forward to 2026, and I now write about fitness for a living while teaching people how to lift weights outside of my nine-to-five. What happened in between? I made lifting weights work for me and regained exercise autonomy in the process.
I don’t think anyone enjoys being sniggered at (although I’ve since found most gyms are supportive environments). But what I do love is learning.
So I went to a discount store, picked up a cut-price set of spinlock dumbbells and a barbell, then started inhaling every piece of strength training-related literature I could get my hands on.
I proceeded to pump iron in my garden shed over the coming months. My body changed, my mindset changed, and I grew to love it. Later, I was able to return to the gym with a pep in my step and a self-made exercise plan in my back pocket.
One of the best ways to build confidence is to start exercising with a coach. Once you’ve learned how to perform five to 10 fundamental full-body exercises (think squats, lunges, presses and rows) with good form, you have everything you need to build a robust body.
If the gym environment feels intimidating, accessible home workouts – like the one featured in The Independent’s strength training guide – are a great, time-savvy alternative.
Or you can increase the enjoyment factor by heading outside with sessions like coach Dan John’s favourite kettlebell workout. There are extra health benefits if you can rope in a few friends too – an ongoing 80-plus-year Harvard study has highlighted the importance of strong social connections in living a longer, healthier life.
Of course, these two examples only cover strength training. From all the reading and interviews I’ve done, the optimal exercise mix (on paper) involves regular strength training, challenging your heart and lungs at least a couple of times per week, and a good dose of general movement (ie walking).
But the more important takeaway from this newsletter is that any movement is better than none – and fun is invaluable. Combine the two and you’ll be laughing.
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Fitness
Exercise: Doctor shares a change to how you drink water that can boost energy and performance during exercise
The wellness and fitness market is full of supplements promising health and performance benefits. One that has grown in popularity is electrolytes.
PhD neuroscientist and Phizz co-founder, Dr Paul Anastasiades, spoke exclusively to GB News to explain what these are and how they can be beneficial in both your fitness regime and in everyday life.
What are electrolytes?
Electrolytes are essential minerals that help the body rehydrate, making them an important tool when taken around exercise.
Dr Anastasiades said: “Electrolytes are essential minerals like sodium, potassium and magnesium. They are often associated with exercise due to their critical roles in nerve and muscle function and the fact that fluids and electrolytes are lost through sweat, impacting physical performance.
Electrolytes can give more benefits than just drinking water
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GETTY“Electrolytes are particularly important during exercise, as you lose them when you sweat, so taking electrolyte supplements can help improve both physical performance and recovery. But they aren’t just for athletes, they also matter on a day-to-day basis because hydration underpins your energy, focus and overall mood.
“What is less well known is that electrolytes also support 100s of different biological processes, including immune system function and energy metabolism.
“Importantly, we lose electrolytes throughout the day, not just during sweaty workouts, so we need to keep our electrolyte levels topped up daily to ensure our bodies function optimally.”
Indeed, a study published in MDPI looked at the effects of electrolyte supplements on the body during exercise. It compared electrolyte drinks to plain water and found that electrolyte intake better maintained hydration and physiological balance.
What’s more, the improved fluid retention helped support exercise capacity and recovery compared to drinking water alone, showing their value for endurance and sustained performance.
This is particularly relevant for those training at higher intensities or for longer durations, where sweat loss is greater and hydration needs increase.
Hydrating with electrolytes is not just important when exercising, however, as those who enjoy an active lifestyle could get more out of the supplement than they realise.
Dr Anastasiades continued: “Despite an ever-increasing focus on health and fitness, fast-paced, high-stress, and increasingly active lifestyles lead many people to suffer from tiredness, low energy and reduced focus. What many don’t know is that one of the main causes of these symptoms is dehydration.”
Even mild dehydration can affect Britons in a number of ways. This includes difficulties concentrating, weaker muscle contractions, earlier fatigue during exercise, and distorted hunger signals, among other drawbacks.
Electrolytes can help with performance and recovery around exercise
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GETTYSo how can you combat this? The doctor said: “Combatting dehydration is not just about how much water you drink, but how effectively your body uses it. That’s where electrolytes come in. Certain formulations – like Phizz – use the power of electrolytes to help your body absorb and retain fluids more efficiently.
“Electrolyte-based hydration formulas offer a powerful solution to dehydration. When sodium is paired with a small amount of glucose, it helps increase the speed and efficiency of water absorption in the body. This supports hydration during or immediately after exercise, while also making hydration more effective in everyday life.
“This is why electrolytes are increasingly becoming part of people’s daily routines. By harnessing the power of electrolytes, we can stave off dehydration to improve our energy and focus. Advanced formulas, such as Phizz, also include other vitamins and minerals to provide a great-tasting daily supplement to support overall wellbeing.”
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