Your energy levels are through the floor. It’s the end of the year and you are EXHAUSTED! Heck! It could be just another one of ‘those weeks’ – and you are wrecked!
I hear this A LOT from my Real Girls. Everyone is so exhausted from being busy that looking after themselves, & making time to exercise regularly, often goes out the window.
When you’re completely exhausted, the last thing you want to do is lace up your shoes for a workout. But if you’re tired of being tired all the time, you may want to rethink the idea of regularly exercising.
In fact, a University of Georgia study found that performing 20 minutes of low intensity exercise could decrease fatigue by up to 65%!
A physical activity as simple as walking, yoga or a leisurely bike ride (for only 20 minutes!) can do so much more for your energy than a cup of coffee or an energy drink ever could.
So how does exercise actually increase energy?
There’s a lot of amazing things going on in your body during a workout session. When you exercise, your body increases its production of serotonin, endorphins and dopamine — all of which are powerful mood boosters.
Dopamine, in particular, has been found to make us feel more alert and motivated. This is exactly why it pays to take that 20-minute walk during your lunch break instead of scrolling through your social feeds.
In addition to releasing these helpful neurotransmitters, exercise has been found to help us sleep better.
When your body gets the rest it needs on a regular basis, you’ll have the energy to get through your busy day – and maybe even some to spare!
But, can exercise actually works against you?
While a regular sweat session is typically a great thing for your body, there are some circumstances where a workout can actually affect your energy in a negative way.
Working out at night can make it very difficult to wind down and get a restful sleep. Experts recommend avoiding vigorous exercise up to 3 hours before bedtime.
For those with especially hectic schedules, this can be a challenge since it may be the only time of day they can fit in a workout.
However, consider moving your workout to the morning to increase your energy for the whole day. But if you simply can’t, try sticking to a lower intensity nighttime exercise routine so you can wind down when it’s time to sleep.
Too much of a good thing
Yes, you can get too much of a good thing. Exercising too much can actually have the opposite effect on your energy levels.
One study looked at the effects of over-exercising. Participants were put through a rigorous physical training regime for 10 days followed by 5 days of active recovery.
Not only did participants notice a decrease in performance, they also complained of extreme fatigue and difficulty sleeping.
So how much exercise is enough?
The Australian Department of Health recommends that we get approximately 150 – 300 minutes of moderate-vigorous exercise each week to maintain good health. You’ll know you’re getting the right amount of exercise if you notice your energy levels are increasing.
Further physical activity guidelines include:
- Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
- Be active on most, preferably all, days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least 2 days each week.
If you are unsure of where to start, or need accountability to meet these guidelines – or if you have a particular fitness goal – I’d love to help! Whether you live near me or the other side of the world – I can help improve your energy levels through exercise.
One last point about Exercise & Energy – the food you eat also plays a huge role in your energy levels! In addition to getting regular exercise, be sure to fuel your body with whole foods throughout the day to keep your energy levels up and maintained.
Check out my recipes for some great ideas to fuel your body