Feeling Fatigued? Exercise May be the Answer

Working a full eight-hour day and then finding the energy to squeeze in a workout is a dilemma most of us face.

But science tells us that physical activity—the very thing we are tempted to skip when the alarm goes off in the morning, or at the end of a long work day—is exactly what will give us more energy. Pushing ourselves to exercise (even a little bit) gives us more energy to enjoy life.

Why it Works

At a basic level, physical activity increases your heart rate and gets your blood flowing. More oxygen and nutrients to your muscles mean higher energy levels.

Exercise also leads to an increase in the levels of certain neurotransmitters, including serotonin, dopamine and norepinephrine, in the brain. Neuroscientists tell us that these chemicals play an essential role in mood regulation, mental alertness, and focus, which is why physical activity is often associated with feelings of happiness and reduced symptoms of depression and anxiety.

Immediately after a workout, you might notice better energy, otherwise known as the “runner’s high,” thanks to a surge of endorphins, the hormones that are produced and help to relieve pain, reduce stress and improve mood. But you don’t need to run a marathon—or even be a runner—to experience the feeling. An invigorating walk, swim, or bike ride should do the trick.

You may notice a difference over time, too.

In a study at the University of Georgia, researchers split people into three groups: one that participated in low-intensity exercise, another that participated in moderate-intensity exercise, and a control group that did no exercise. After six weeks, both groups that got exercise reported growing levels of energy compared to the control group that had no exercise. Even low-intensity exercise was associated with increased energy.

Better Sleep

You know how rested and energetic you feel after a good night’s sleep? Exercise might be just the sleep aid you need. Exercise is known to reduce stress and anxiety levels, helping us feel generally more relaxed. When we are feeling relaxed, it’s easier to fall asleep and stay asleep. Less stress + more relaxed = better sleep.

In fact, the connection between the boost of energy you get from exercise is strong enough that experts often suggest avoiding strenuous physical activity late in the evening to avoid any problem falling asleep.

Exercises that Energize

Hopefully, you’re now convinced that you should try to work out or get some aerobic exercise on a daily basis, even when you’re dragging. If you are seriously tired, aim for just 5 or 10 minutes of aerobic, blood-pumping movement of any kind—dance, lift weights or jog in place to two of your favorite songs, for example.

Need some inspiration? Just try one or more of these simple exercises to get the blood flowing for instant energy.

Posture + Head Roll

Slumping over your desk can cause your body and back muscles to worker harder, draining your energy. Sit up straight, then gently circle your head in one direction, then the other while breathing deeply.

Raise the Roof

This exercise comes courtesy of the House of Wellness: Stand up straight while pushing your arms upwards from your shoulders to the ceiling with your palms facing the roof. Now, start marching your feet. You’ll feel the blood flowing in your lower body, while the arm exercises loosen up muscles in the often-tense shoulder and neck areas.

Squats

Do a quick series next to your desk, or first thing in the morning while brushing your teeth. 1)Stand with your feet facing front, shoulder width apart. 2) sit into the squat by bending at the knees, keeping your chest up and shoulders back. 3) Press into your heels as you straighten your legs and rise back up into standing position.

Jumping Jacks

A favorite from P.E. class, jumping jacks are a full-body workout that also help improve coordination. Try a set of 10 whenever you’re feeling a little sluggish.

Pick Some Fruit

This is another easy move at work, when you’re just waking up, or during a break from binge-watching your favorite TV show: Stand with your feet shoulder width apart and slowly reach up with one arm, just as if you were stretching to pick a piece of fruit from a tree branch. Repeat, alternating arms.