How Exercise Impacts Your Energy Levels
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.
Exercise is one of the most powerful tools we have for increasing our energy levels and you don’t need to do a lot to reap the benefits.
In fact, a University of Georgia study found that performing 20 minutes of low intensity exercise could decrease fatigue by up to 65%!
Link to: https://news.uga.edu/low-intensity-exercise-reduces-fatigue-symptoms-by-65-percent-study-finds/
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.
Exercise has a positive impact on our mood and can help reduce symptoms of depression and anxiety. Yoga is especially beneficial for improving moods as well.
In addition to releasing these helpful neurotransmitters, exercise has been found to help us sleep better.
Link to: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992829/?tool=pubmed
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!
Not only that when you don’t get enough sleep, it can actually affect your thyroid & digestion. Your thyroid is responsible for regulating your metabolism and when it is low, you can bet its going to affect your energy levels as well.
If you are having difficulty falling asleep or staying asleep at night, and are concerned about your energy levels, let’s sit down and discuss your concerns and health goals so you can start to feel energetic again. Get STARTED now! CLICK HERE.
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, including myself 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.
Remember every little bit counts, whether its 10 or 30 minutes in a day that you can squeeze in a walk, quick run, yoga, cardio or weights. Even doing short workout videos from fitness experts on Youtube and programs from Beachbody can help.
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. Yoga and restorative yoga are great workouts to do night.
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?
It is recommended by many healthy lifestyle experts to get approximately 150 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.
If, after up-leveling your exercise efforts you’re (still) feeling lethargic or are having difficulty sleeping, there’s a good chance you may be over-training.
If you are not sure of what exercise you should be doing or how intense or challenging your exercise should be, lets sit down and discuss what your goals are and plan out a fitness program that leaves you feeling energized instead of lethargic.
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.
Want to kick-start your energy, weight loss and body’s ability to burn calories? Grab your copy of the DIY 10 Body Rejuvenation Guide, which is full of whole food-clean eating recipes and includes meat and vegetarian options.
Energizing Power Balls
This Energizing Power Ball recipe is a great way to fuel your body pre-workout or to give you a mid afternoon energy boost.
1 cup of rolled oats
½ cup of nut butter (use sunflower, pumpkin seed or hemp butter for a nut-free option)
¼ cup of unpasteurized honey or pure maple syrup
½ cup of hemp hearts or chia seeds
Optional additions: add a handful of chopped dried fruit and/or unsweetened shredded coconut, dark chocolate cut up. You can also add matcha for added energy.
Combine all ingredients in a large bowl.
Roll dough into balls, approximately the size of 1 Tbsp.
Chill and enjoy; place a few in the freezer and enjoy them frozen for a slightly different taste experience!