The most common excuse that people use to not exercise is to say that exercising makes them more tired. But the truth is that when we're feeling lethargic and sapped, the best thing we can do is exercise. Exercise is the best way to raise your energy level and fight off feelings of fatigue. Just a few minutes a day of exercise can change how you feel and increase your energy levels.
Your energy levels depend on numerous factors such as genetics, nutrition, sleep behavior, and emotional anxiety. Many of these factors cannot be controlled. But if there is one factor that is totally under your control then it is exercise. The human body is designed for movement rather than a sedentary lifestyle. Thus, in order to boost energy levels, you have to spend time exercising.
How does Exercise Work to Boost Energy Levels?
Your energy levels depend on your muscle tissues' ability to produce more energy, which in turn depends on oxygen. The oxygen is carried throughout the body by blood. As you exercise, your heartbeat increases, enhancing the blood flow carrying oxygen and nutrients to muscle tissue. The improved blood circulation also delivers more oxygen to your brain, thus making you feel more mentally alert and energetic.
Also, when you exercise regularly, you boost your enzymes which utilize the body's glucose efficiently. This helps fight off the lethargies and energy crashes. A powerful body also has a strong immune system.
University of Georgia researchers prescribed a group of people 20 minutes of moderate-intensity aerobic exercise three times a week for six weeks. The second group was ordered low-intensity aerobic exercise for the same time period and a third control group was ordered to not exercise at all. At the end of the study, both the first and the second groups had a 20 percent increase in energy levels as compared to the third group. Also, the low-intensity group reported a 65 percent drop in feelings of fatigue while the more intense exercisers reported a 49 percent drop in fatigue. The study was published in the March 2008 issue of the Swiss medical journal Psychotherapy and Psychosomatic.
Another study published in the 2006 issue of Psychological Bulletin analyzed 70 studies on exercise and fatigue involving more than 6,800 people. The study found that regular exercise can reduce fatigue and increase energy levels even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease.
What Exercises can I do to Boost Energy?
You don't need a gym membership for low to moderate level exercises. So, even exercising for just 20 minutes three times a week can really raise your energy levels. Here are a few types of exercises that you can start with:
- Walking: Walking is the best form of exercising known to man. Just 20 minutes of brisk walking everyday can get your heart to pump the blood.
- Arm and Leg Lifts: Doing some simple leg lefts and moving your arms in front of your computer can also act as a refresher.
- Stair Climbing: Avoiding the elevator and taking the stairs a couple of times can also give you an energy boost. You can also use a stair-climbing machine while watching your favorite TV show.
- Dancing: Listening to a uplifting music and dancing to the music around your living room is a fun activity with numerous health benefits.
Other activities such as playing a game of basketball, football, or tennis; swimming laps; hiking uphill; cycling; or race-walking can also offer similar benefits. However, if your lifestyle has been sedentary for an extended period of time then you should consult a doctor before engaging in strenuous physical exercise.
Remember, the most important thing when you are exercising for energy boost is to be regular with your efforts.
