By Christina Sullivan
When most people need an energy boost, they reach for a hit of caffeine from a cup of coffee, an energy drink or a chocolate bar. But there is a healthier alternative and more effective solution to sparking your energy. Exercise.
You might think this is odd, given that exercise burns energy. But, studies show that physical exercise is the secret to beating tiredness, and is the perfect lift when you're feeling fatigued. How? By improving your blood flow and carrying more oxygen and nutrients to your muscles.
A little bit of exercise can go a long way to helping you feel livelier and boosting your energy levels, especially if you're tired and living an inactive lifestyle. Doing a low-intensity exercise three times a week has been shown to increase energy levels by 20% and lower fatigue levels by 65%.
Try breaking your exercise down into 10 minute chunks. Add up those 10 minutes bursts to get 150 minutes of exercise a week, which is the recommended amount of exercise each week. That's really only half an hour a day, five days a week. You could fit in a brisk walk for 10 minutes before work, 10 minutes at lunch, and 10 minutes after work. Alternatively, work in the garden, go on a short bike ride, take the kids to the park and kick a ball, play with the dog, or put on some music and dance like no-one is watching.
If you haven't been active for some time, start slowly. Increase your activity level a bit each week, with either a little more intensity or increasing the amount of time you exercise. Increase only to moderate-intensity exercise. High-intensity exercise can leave you feeling drained, especially if you're not used to it. Check with your doctor if you have health concerns. Stop if you experience pain, and seek advice.
Remember, the health benefits of exercise reach beyond getting an energy boost. Being fit has been shown to cut your risk of heart disease, type 2 diabetes, depression and some types of cancer. It can also help keep your weight down, ease your stress, and help you to sleep better.
You might be feeling tired now. So go for a walk. Don't put it off. NOW is the time to start feeling good.
Post your comments about what you did today to fight fatigue.
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