Considering exercise involves exertion, you probably think it makes you tired instead of relieving tiredness. Some studies have shown exercise actually increases energy and relieves tiredness. The following explains why, along with giving you advice on the kind of exercises which work best if you are tired.
As shown in the following, exercise promotes less tiredness and more energy in several ways:
Ways exercise increases energy levels
1. Causes endorphins to be released
When a person exercises, their pituitary gland and central nervous system puts out endorphin chemicals. They are called feel good chemicals and work to lower your level of pain and stress. When you are in a good mood, you generally feel less tired and more energetic.
2. Aids in improving sleep quality
Research has shown exercise works to improve the quality of a person’s sleep. Plus it can help to get rid of chronic cases of insomnia. Why would exercise work like this? When you burn up your energy by exercising it can help you fall asleep faster when you go to bed.
Plus, the endorphin release brings happy feelings that could help you get to sleep faster, as if you aren’t worrying about your problem, you won’t stay awake tossing and turning all night.
Exercising additionally brings up your body temperature, and then it goes down afterward. If you exercise late in the evening or afternoon that drop can help you get to sleep faster.
So, in turn, if you sleep better it will aid you in feeling more energetic in the daytime.
3. Helps you concentrate and be more alert
Studies have shown our brain’s hippocampus gets bigger with regular exercise. This brain part is the section dealing with our memory and learning. So, as it gets bigger, it shows why there are improvements after you exercise.
Plus, studies have shown people are able to concentrate more after exercising. Researchers in Germany discovered if someone practiced bouncing a couple of balls together for 10 minutes they had better coordination, thus their attention span improved.
4. Aids in stress management
Over time, if you do any sort of regular exercise, whether it is take a walk, run, or work in the garden, it can aid in regulating the response to stress. Studies have brought out that if someone does regular physical exercising, they usually have less psychological issues to include anxiety and stress. This s likely partly due to the good feeling endorphins released.
5. Aid in cardiovascular health
If someone is extremely tired, they could have underlying cardiovascular problems as their heart is likely not functioning one hundred percent. That means it can’t pump enough oxygen and blood inside the body. However, being tired or overly fatigued could be a medication side effect if you already know you have heart problems.
Generally, exercise positively impacts cardiovascular health because it lowers hypertension and bad levels of cholesterol. Plus it helps you train your heart to beat more effectively so it can pump lots of oxygen to all the body’s organs, especially the brain.
If you’ve been told you have cardiovascular issues, you can still exercise. Just talk to your doctor to see what kinds you can do.
What quantity of exercise is needed?
Now you know people certainly should do some exercise when they are tired – it has tons of benefits. However, what quantity of exercise helps to get rid of low energy?
Normally, the recommendation is around 150 minutes of exercise that’s fairly strenuous every week. You can do any type that helps you breath harder. It can be broken up into smaller, simple to perform bits, or if you prefer, you can try several long periods of exercise. If you decide to do something more energetic such as a run, try to do it 75 minutes every week.
Top exercises to perform when fatigued
A study by the University of Georgia involving 36 participants who had fatigue issues but didn’t do any regular exercise. One set did 20 minutes of somewhat energetic aerobic type of exercise three times weekly over six weeks. Another set did lower intensity exercise during the same timeframe, and the control set didn’t exercise at all.
The two groups that exercised increased their energy 20 percent over the control group’s levels. It’s vital to say that the study creators proved hard exercise wasn’t the top way to reduce tiredness. Folks performing lower intensity exercise had 65 percent less tiredness in comparison to 49 percent in the first group. This shows gentle exercise done regularly is better than hard exercise.
Therefore, when you are tired, begin doing a low intensity exercise like a brief walk daily. That’s simple to fit into your day, just walk somewhere instead of driving if you can, or use the stairs and not an elevator. If you want more suggestions, you can ride a bike or go swimming for more low intensity type of exercising.