Healthy Ti

When we ’ re feeling tired or run down, most of us reach for an extra cup of coffee Getting a workout may be the last thing on our mind at that moment. But science shows that exercise is one of the best energy boosters around

I kind of stumbled on this by chance. Before I became a regular exerciser, I struggled with fatigue and feeling stiff and achy from my desk job This went on for many years, yet medical tests always came back normal One day I decided to start walking every day on a treadmill, and long story short, it changed my life. I started feeling dramatically better

Today, as a fitness professional, it’s a joy to witness this happen on a daily basis with my clients and class members Linda, a new client, originally came to me because she wanted to lose weight But after her first week on a personal training plan, she was amazed at the difference exercise made in how she feels physically and mentally. “Even my fiancé noticed that I have so much more energy and feel more awake. My hip arthritis feels better, too Now I love working out, because it’s so energizing!” Like my own experience, these immediate benefits made her enjoy exercising and want to keep going with it.

It’s a thing In a study published in Psychological Bulletin, researchers analyzed 70 studies on exercise and fatigue involving more than 6,800 people. More than 90% of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise The results show that regular exercise increases energy and reduces fatigue

Cellular-level changes occur inside your body when you exercise Your body produces more mitochondria inside your muscle cells, which increases your body’s energy supply. Exercising also boosts oxygen circulation and increases hormone levels that make you feel more energized

And exercise works even if you ’ re not breaking a big sweat. A University of Georgia study found that low-intensity exercise reduces fatigue symptoms by 65% Researchers said the finding suggests that exercise acts directly on the central nervous system to increase energy and reduce fatigue Low-intensity exercise was considered a leisurely paced walk

Exercise is also fantastic for reducing stress, which is an energy drainer. For more on that, read our post about 8 surprising ways walking can help you de-stress Plus, exercise can help you sleep better so that you feel more rested

Which exercise should you do and how much?

Simply put, the best exercise is the one that you will do Pick something you like doing. That makes it much easier to create an exercise habit you will stick with

Walking is simple and free, and most people find it enjoyable once they get going with it Bike riding is another option that is good exercise and fun, too. A bonus with both walking and bike riding is that you’ll also benefit physically and mentally from being in the outdoors and sunshine a proven mood booster Another idea is to sign up for an exercise class.

You can start with a small amount of exercise and still be successful, even if it’s just a few minutes a day. In fact, this strategy can help you succeed because small is doable and gets done.

Over time, try to work your way up to 30 minutes, five days a week of moderate-intensity exercise (such as a brisk walk). This meets the minimum recommended physical activity guidelines. It doesn’t have to be done all at once. You could do 15 minutes in the morning and 15 in the evening, or whatever works best for you No time to work out? Try these easy ways to fit movement into your day

Continued on Page 6