Most of us feel sluggish and low in energy at some point during our week. It’s that feeling when you say, "Ugh, I just want to take nap.”
While I am all for naps, there is another cure for low energy: exercise.
Yup, I know, it seems counterintuitive because you are going to be expending energy that you feel you just don't have, however researchers have backed this theory up with science.
Exercise is a cure for fatigue, and it can boost your energy levels seven days a week.
Take, for example, one study that was done at the University of Georgia. Researchers there found that sedentary, but otherwise healthy adults, who moved their bodies for 20 minutes a day reported feeling less fatigued and more energized after a six-week period.
They weren’t even going that hard either. The exercise was a low-to-moderate aerobic exercise (cycling) and performed three times a week for six consecutive weeks.
At the end, there was a 20 per cent increase in energy levels (compared to the non-exercising group) and a 65 per cent drop in feelings of fatigue.
How does exercise do this? First, its releases endorphins, our body's natural hormones that get released when we are doing something that requires a burst of energy. They are the things that make us perform, make us move.
Exercise tends to increase those levels. It’s the endorphin release that contributes to the feeling of euphoria commonly known as “runner’s high.”
Second, exercise boosts your heart health, which in turn increases your endurance throughout the day. And that’s every day, not just on workout days.
Third, the more you move, the more mitochondria your body makes to meet your energy needs. Mitochondria are tiny, energy-producing organs found in every cell of the body, and the more mitochondria you have, the higher your energy levels.
How much and what sort of exercise should you be doing for your energy levels? Lower intensity exercise seems to work best, so think brisk walking, easy cycling and, for general health and wellness benefits, aim for two to three hours a week.
Bottom line is move and move often -- even when all you want to do is yawn.
PJ Wren is a local trainer and writer. You can work out with her online (fitnesswithpj.com) or in-person (thestudio.ca).
