There are many different causes of fatigue, but these can generally be attributed to physiological, psychological and environmental factors.

Physiological factors:

• Muscle fatigue: Prolonged physical activity can lead to muscle fatigue, as muscles consume energy and produce waste products during exercise; this is particularly common amongst manual labourers.

• Metabolism: The body’s metabolic processes require energy, and the waste products generated by these processes can cause a feeling of fatigue.

• Neurological fatigue: The continuous activity of the brain and nervous system can also lead to a sense of fatigue, which is why those engaged in intellectual work are prone to feeling tired.

Psychological factors:

• Emotional state: Psychological factors such as emotional stress, anxiety and depression can cause a person to feel fatigued.

• Cognitive tasks: Engaging in complex mental activities or tasks requiring sustained concentration consumes a great deal of mental energy, thereby leading to a feeling of fatigue.

• Lack of sleep: Insufficient sleep affects the body’s ability to recover and replenish energy reserves, leading to feelings of fatigue; many people who frequently suffer from insomnia are prone to feeling fatigued. For advice on how to improve sleep, please refer to my previous video; I have included the link above.

• Poor nutrition: An unbalanced diet or a lack of essential nutrients can lead to low energy levels, which in turn causes fatigue.

• Lack of exercise: Prolonged periods of sitting or a lack of physical activity can lead to poor blood circulation, thereby increasing feelings of fatigue.

Environmental factors:

High temperatures, high humidity or low-oxygen environments can increase the physical strain on the body during the same activities, leading to fatigue.

Illnesses and health issues:

Certain illnesses and health issues, such as chronic fatigue syndrome, can lead to prolonged fatigue.

Medication or substance abuse:

Certain medications, alcohol or substance abuse may cause fatigue.

Fatigue is a natural response to our physical and mental state. If you feel fatigued, this is an early warning signal from your body, indicating that it needs rest and recovery. If your fatigue is severe, persists for a long time or is accompanied by other symptoms, you should visit a hospital for a comprehensive examination and seek advice from a healthcare professional.

If your fatigue has lasted for more than six months and other known causes of fatigue have been completely ruled out, you are likely to be suffering from chronic fatigue syndrome.

Chronic fatigue syndrome (CFS), also known as myalgic encephalomyelitis (ME), is now collectively referred to as myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS). It is a condition characterised by chronic, persistent fatigue, with sufferers often feeling extremely exhausted and unable to recover sufficiently through rest or sleep.

In addition to persistent fatigue that cannot be alleviated by rest or sleep, people with chronic fatigue syndrome may also experience the following symptoms:

• Physical discomfort: People may experience physical discomfort such as muscle pain, joint pain and headaches.

• Cognitive impairment: This includes problems such as memory loss, difficulty concentrating and difficulty making decisions.

• Sleep disturbances: Despite feeling extremely fatigued, patients may experience insomnia or other sleep problems.

• Immune system problems: Prolonged fatigue leads to a weakened immune system, making patients more susceptible to infections and slowing their recovery.

• Mental health issues: Emotional disorders such as depression and anxiety may occur.

In 1955, an outbreak of ‘fatigue sickness’ occurred in the village of Tullyhogue, Ireland, with local residents reporting extreme fatigue and weakness. This incident is considered to be one of the earliest cases of chronic fatigue syndrome. It was not until the early 1980s that chronic fatigue syndrome was formally defined for the first time.

At present, the medical community does not fully understand the causes of chronic fatigue syndrome, but we can refer to the causes of general fatigue discussed above; furthermore, no comprehensive treatment for this condition has yet been developed.

However, I have summarised some methods that may help alleviate fatigue for your reference:

• Plan your daily routine sensibly:

  Organise your work, study and rest times appropriately to avoid overexertion. For those engaged in mental work, it is recommended to take a 5-minute break after every hour of work and a 15–30-minute break after every two hours; for those engaged in physical labour, a 15-minute break is recommended after every two hours of work.

• Ensure adequate sleep:

  Seven to eight hours of sleep each day allows our bodily functions to rest properly and is the best way to maintain a clear and refreshed mind.

• Maintain healthy eating habits:

  Consuming sufficient nutrients required by the body helps to keep our bodily functions in balance.

• Manage your mental state:

  Relaxation techniques such as meditation can help keep your mental state in a healthy balance. If you find this difficult, it is advisable to chat with friends, go out for a walk to breathe in some fresh air, or seek support from a professional counsellor. These approaches can help alleviate psychological stress and emotional issues, whilst improving your ability to cope.

• Moderate exercise:

  Exercise strengthens the heart muscle, improves cardiovascular function and reduces the risk of heart disease and stroke. Regular exercise also boosts your basal metabolic rate, enabling you to burn more calories even at rest, thereby helping to maintain a healthy weight. It strengthens muscle function, improves flexibility and coordination, fortifies bones, slows the progression of osteoporosis and reduces the risk of fractures.

  
  

  During exercise, our bodies release neurotransmitters such as endorphins and dopamine, which help to relieve stress, anxiety and depression, and lift our mood. At the same time, moderate exercise can also boost the immune system, reducing the likelihood of contracting infectious diseases. Aerobic exercise improves our cardiorespiratory fitness and enhances cardiovascular health, whilst anaerobic exercise increases our muscular endurance and explosive power.

  
  

  These are the benefits common to all forms of exercise, whilst different types of exercise have their own unique advantages.

Here are two simple examples:

When running, the lower-body and core muscle groups are primarily engaged, which helps to build leg strength; when swimming, virtually all the muscles in the body are utilised, making it a very comprehensive form of exercise. Furthermore, due to the effect of buoyancy, it reduces the strain on our joints and muscles, making it particularly suitable for those with weaker joints.

There are two common misconceptions about exercise

• Firstly, many people believe that exercise must involve high-intensity activities; they feel they haven’t really exercised unless they’re completely out of breath. In fact, this is not the case. Exercise can be very simple—it doesn’t necessarily have to involve running, playing basketball or swimming. A stroll after a meal is an excellent form of exercise and can be highly effective.

• The second misconception is that many people start exercising at a high intensity right from the outset, tackling an hour-long session straight away. As a result, they give up after a short while and may even suffer sports injuries due to overexertion.

It is important to learn how to draw up an exercise plan correctly.

• Assessing your current fitness level:

  
  

  I believe this is the most important thing to do before starting an exercise programme. You need to consider your current physical condition, what intensity of exercise is suitable for you, whether you have a good fitness foundation, and what type of exercise you prefer. Of course, if you cannot provide a precise answer, you can start with the simplest exercises; after a few sessions, you’ll gain a basic understanding of your fitness level.

  
  

• Progressive training:

  
  

  Start with a low level of activity and gradually increase the distance or intensity. You could even begin with just 10 push-ups a day or a 5-minute walk. Avoid starting your training too quickly or too intensely to prevent injury.

• Warm-up and cool-down:

  
  

  Perform appropriate warm-up activities before exercising, such as a walk or a gentle jog, to prepare your body. After exercising, carry out suitable stretching and relaxation exercises to allow your muscles to relax.

• Rest and recovery:

  
  

  Allow your body sufficient time to recover; avoid consecutive sessions of high-intensity training.

• Listen to your body:

  
  

  If you feel tired or experience any discomfort whilst exercising, stop training and rest.

• Appropriate kit:

  
  

  Choose suitable trainers and sportswear.

Most importantly, draw up a training plan tailored to your individual fitness level and health condition.