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Bounce Back from Fatigue

10th June 2020


Symptoms of fatigue includes tiredness, exhaustion and a constant lack of energy. Fatigue can be a direct result of a disease such as cancer, Parkinson’s and Multiple Sclerosis or it can be a side effect of different treatments. It can be caused by lifestyle factors such as stress, lack of sleep and lack of physical activity and can be caused by mental health issues. Fatigue is a common and very troubling symptom.

The good news is that exercise and a healthy balanced diet can help reduce and manage fatigue. Below are some exercise and dietary recommendations to help boost your energy levels.


Exercise recommendations:

  • Try shorter, more frequent exercise sessions. Going for 3, five minute walks might be more manageable.
  • Take part in low intensity exercise such as walking, swimming, yoga or gentle exercise videos.
  • Reduce periods of inactivity. Try breaking up periods of sitting with gentle activity e.g. doing ten ‘sits to stands’ every hour.
  • Gradually progress your exercise duration e.g. by adding an extra few minutes on to your walk each day.
  • Avoid the boom-bust cycle where you do too much exercise on days you are feeling good and nothing on days you are experiencing more fatigue.
  • Try out the free ‘5 Days of Bounce Back for beginners’ – A 5 day exercise series, perfect for anyone feeling fatigued. Move on to day two when you feel comfortable that you can manage the exercise demands.

Click here to try a Bounce Back workout, perfect for anyone experiencing fatigue. 



  • Eating at regular intervals can help you sustain your energy levels. Try having a healthy snack such as fruit, yoghurt, hummus or nuts in between meals.
  • Aim for at least 5 A Day. Fruit and vegetables are high in vitamins, minerals and antioxidants that can counteract fatigue.
  • Drink two litres of water a day. Dehydration can slow body functions making you feel tired.
  • Choose starchy carbohydrates such as potatoes, brown bread and rice to provide long lasting energy.
  • Choose iron rich foods such as beans, chicken or leafy green vegetables to prevent iron deficiency fatigue.
  • Cut down on sugar. Sugary foods only provide short bursts of energy and can cause cravings causing a viscous energy-draining cycle.
  • Avoid alcohol. Alcohol can act as a sedative and make you feel drowsy.
  • Try out a Bounce Back Exercise ‘energise me’ recipe


Mediterranean Stuffed Peppers 


Rice, peppers, sliced mushrooms, peas, chopped tomatoes, cubed feta, black olives, chickpeas, spinach, grated cheddar, herbs.


  1. Boil the rice according to instructions.
  2. Halve the peppers.
  3. Add the mushrooms, peas, chopped tomatoes, feta, black olives and chickpeas to the rice. Season with salt, pepper and herbs of your choice. Mix.
  4. Fill peppers with the mixture. Sprinkle grated cheese over the peppers.
  5. Bake in the oven for 20 minutes.
  6. Serve a handful of raw or cooked spinach.



Get in touch today to sign up for the Bounce Back programme and receive support managing fatigue. 

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