Fight Fatigue with These Quick Tips
Fatigue can sneak up on anyone. Use these tips to keep those heavy eyelids up and stay productive at work.
It’s been a long day full of activities and errands, and, guess what? You are EXHAUSTED.
The last thing you want to do is head to the gym, and good luck trying to summon the energy to follow through with the full hour of cardio, weight lifting and yoga that you should do to make up for last week.
But two new studies show that if you are constantly trying to fight fatigue, putting in those extra hours at the gym may be exactly what you need to do. In some cases, only an extra 10 minutes per day were required to replenish energy levels and were shown to beat the ‘blahs’ better than extra couch time.
You Snooze, You Lose
According to one survey, 25 percent of us have to fight fatigue on a daily basis. Researchers found that regular, low-intensity workouts – such as a leisurely stroll – boosted energy levels by about 20%. Light workouts fought this fatigue even more, and 65% of people felt less like snoozing on the sofa.
In this particular study done by a team of researchers at the University of Georgia's Exercise Psychology Laboratory, volunteers were divided into three groups. One group rode a stationary bike at a “moderately intense” level three times a week for six weeks. The second group rode the bike the same amount, but at a more “leisurely pace”. The third group did no exercise at all. Every week, the participants were surveyed to rate how energetic versus how tired they felt.
Results showed that the volunteers in both exercising groups increased their energy levels by 20% over their couch-potato counterparts. They also reported significantly decreased feelings of fatigue. This research adds to growing evidence supporting the psychological benefits of exercise. Exercising may not just help your body, but your mind too.
This thought was echoed by researchers at the Pennington Biomedical Research Center in Louisiana, who found this to be particularly true for postmenopausal women. They analyzed data from the Dose Response to Exercise (DREW) in postmenopausal women.
Why You Should Get a Move On
The study found that even just 10 minutes of exercise per day improved not only metabolism and aerobic capacity, but also significantly enhanced each person’s quality of life.
The study involved 464 sedentary, overweight postmenopausal women who were assigned to four exercise categories: 1. None, 2. 70 minutes, 3. 135 minutes, and 4. 190 minutes of exercise per week.
The participants were supervised during their workouts on treadmills and stationary bikes. So, how did these participants fight fatigue and benefit from getting a move on things? Each of the three exercise groups lost a modest amount of weight (3-4 pounds). More importantly, subjects scored higher on tests that measured mental outlook, sociability, and vitality.
Even though this study involved postmenopausal women, don’t forget about men and younger adults. Getting up and getting a move on also has a number of benefits for them as well.
Where do I Begin?
So, where and how do you start? The day before, create a playlist on your iPod that will give you a sense of well-being. For some, this may be calming, de-stressing tunes, for others, more energetic and invigorating music may be more enjoyable.
Whatever your lyrical tastes, have a selection ready to accompany you, or invite a friend for some quality conversation. When it’s time to hit the pavement (or the machines), begin by putting on your workout gear and tennis shoes. If you never change out of your work clothes, you’re more likely to skip out on your workout and plop right on the couch.
Once you are dressed for the part, grab a water bottle and head out the door. Ideally, you want to start with at least a ten minute run. If ten minutes seems too long for you to start, try five, and then re-evaluate to see if you can do five more.
Small, daily doses of exercise can improve not only your physical health, but also your mental well-being. After all, studies have proven it to be true.