You're sitting on the sofa, remote in hand, contemplating "I need to be exercising. If only I wasn't too exhausted to leave the couch!" Indeed, exhaustion is one of the most frequently encountered complaints by physicians. However, you can be shocked to learn that one of the best ways to combat exhaustion and increase vitality is to exercise more, not less. Numerous studies have shown that the more you move – even if it's just standing up off the couch and walking around the room – the more you'll want to move and, eventually, the more energy you'll feel. Additionally, researches indicate that not every exercise is made equal when it comes to overcoming fatigue. Continue reading to learn what kind of workout – and how much – you should be doing to maximize your energy boost.
Exercise is beneficial in a variety of ways
Exercise has a profound effect on your mood. Indeed, exercise is believed to be just as beneficial as antidepressants in the treatment of mild-to-moderate depression. Not only can exercise aid in the treatment of depression, but it can also help people avoid depression again. Thus, people need to maintain an exercise schedule once they have recovered. Exercise improves many aspects of life because of:
An improvement in endorphin levels
Endorphins are natural hormones generated by our bodies when we perform an activity that needs a burst of energy — they are what motivate us to perform and travel. Exercise tends to raise certain levels. It is the endorphin release that leads to the euphoric sensation usually referred to as "runner's high."
Improved heart health
Exercise improves cardiovascular health, resulting in increased stamina during the day. When everyday tasks become simpler, you'll have more stamina and won't be as exhausted when work is completed. Have at least 30 minutes of physical aerobic exercise five days a week for overall cardiovascular health. Aim for 40 minutes of moderate- to vigorous-intensity aerobic exercise three to four days a week to help reduce cholesterol and blood pressure.
Exercise also helps you sleep better; when you get good sleep, you feel more energized during the day. A study published in April 2015 in the Journal of Sleep Research examined people with insomnia who participated in 150 minutes of moderate physical activity per week (the World Health Organization's recommended level of physical activity for adults). The researchers discovered that this level of physical activity was correlated with not only a substantial decrease in the incidence of insomnia symptoms but also with an increase in mood.
Mentally, after a successful workout, we feel more energized and prepared to take on the world, as endorphins have increased our physical energy level. According to a 2016 study, a 24-week regimen of moderate aerobic exercise enhanced cognitive performance, including concentration. While some researchers have hypothesized that higher-intensity exercises do not have the same beneficial impact, a February 2014 study discovered that a session of high-intensity training enhanced cognitive performance in terms of concentration and short-term memory tasks.
Exercise Improves Mental Wellbeing and Mood
Exercise is not solely concerned with the aerobic ability and muscle mass. True, exercise will improve your physical health and physique, help you lose weight, improve your sexual life, and even help you live longer. However, this is not what motivates the majority of people to remain involved.
Individuals who exercise daily do so because it provides them with an enormous sense of well-being. They have more energy during the day, improved sleep at night, sharper memories, and a more comfortable and optimistic attitude about themselves and their lives. Additionally, it is an effective treatment for a variety of common mental health problems.
Depression and Exercise
Exercise has been shown in studies to be as beneficial as antidepressant treatment in treating mild to moderate depression — but without the side effects. For instance, a recent study discovered that running for 15 minutes or walking for an hour per day reduces the risk of major depression by 26%. Along with alleviating depressive symptoms, evidence indicates that keeping an exercise routine will help you avoid relapsing.
Exercise and Anxiety
Exercise is a safe and effective anti-anxiety medication that is both normal and effective. It alleviates tension and stress, increases physical and mental energy, and improves overall well-being through endorphin release. Something that gets you going is beneficial, but you can benefit more if you pay attention rather than zoning out.
Exercise and Stress
Have you ever noticed how your body reacts to stress? Your muscles, especially those in your face, neck, and shoulders, can be tight, resulting in back or neck pain, as well as painful headaches. You may experience chest tightness, a racing heart, or muscle cramps. Additionally, you can suffer insomnia, heartburn, stomachache, diarrhea, or frequent urination. Both of these physical symptoms may contribute to further stress, creating a vicious cycle between your mind and body.
Exercising is a proven method for breaking this loop. Along with releasing endorphins in the brain, physical exercise assists in relaxing the muscles and relieving body stress. Since the body and mind are inextricably intertwined, when your body feels stronger, your mind will as well.
Exercise and attention deficit hyperactivity disorder (ADHD)
Regular exercise is one of the simplest and most powerful ways to alleviate ADHD symptoms and enhance focus, motivation, memory, and mood. Physical exercise instantly increases dopamine, norepinephrine, and serotonin levels in the brain, both of which are associated with concentration and attention. Exercise acts similarly to ADHD drugs such as Ritalin and Adderall.
Exercise and post-traumatic stress disorder (PTSD) and trauma
By concentrating intently on your body and how it feels when you exercise, evidence indicates that you will potentially assist your nervous system is becoming "unstuck" and moving away from the immobilization stress response associated with PTSD or trauma. Rather than allowing your mind to wander, focus on the actual sensations in your joints and muscles, as well as your internal organs, as your body moves. Cross-movement exercises that engage both arms and legs, such as walking (particularly in sand), running, swimming, weight lifting, or dancing, are among your best options.
How much physical activity do you actually need?
Adults should strive for 150 minutes of moderate-intensity exercise per week. You should strive to engage in some form of physical activity each day and limit your time sitting or lying down. If you're feeling a little tired before or after a workout and want to raise your energy levels, lean muscle mass, and power to enhance your mental concentration, grab some NITROS – EXPLOSIVE BOOST PRE-WORKOUT or CREATINE – INCREASED STRENGTH & ENERGY.
How to exercise daily to reap these benefits?
1. Downward-facing Dog
Although this straightforward yoga pose is beneficial for circulation, it is not recommended for those with high blood pressure, chronic headaches, or who are pregnant. Standing hip-distance apart, with your core engaged and your head aligned with your spine, Inhale deeply from your belly. Bend at the waist before your palms make contact with the surface. Adjust your right foot to a distance of approximately four feet from your hands. Now, with your buttocks in the air and your feet on the ground, place your left foot alongside your right in an inverted "V" posture (again, bending at the knees is appropriate if completely straightening your legs is uncomfortable). Keep your spine straight (no hunching over). Exercise with bent knees, focusing on the sitting bones' lift... Integrate the length of your waist sides, the widening of your chest, and the extension of your arms. We suggest tightening the muscles of the thighs and drawing the kneecaps in. Just pause for a moment there, softly breathing, arms and back straight, feet on the concrete. Reintroduce your right foot close to your hands, followed by your left, and slowly stand.
2. Tai Chi
A traditional Chinese exercise that is performed worldwide, Tai Chi can help people who experience symptoms of anxiety and depression, and it has been shown to enhance immune function as well as to raise the blood levels of feel-good endorphins.
Tai Chi is accessible to all because the movements are simple to understand and repetitive. It does not require physical strength or stamina, but rather emphasizes the shape of the movements and breathing. Tai Chi is regarded as a self-healing art. According to traditional Chinese medicine, the practice aids in the alleviation of energy blockages in the body, thus assisting in the prevention and treatment of such diseases. Tai Chi has been shown in research to enhance many facets of well-being, including depression, anxiety, stress, and mood disturbance, as well as self-esteem.
Pilates is a form of strengthening exercise that focuses on core strength, which contributes to overall health and well-being. Pilates has been linked to enhanced posture, muscle tone, balance, and joint mobility. Additionally, it has been related to mood enhancement and anxiety reduction. For instance, one study discovered that Pilates dramatically decreased symptoms of depression and anxiety.
These are becoming more common and are available at the majority of gyms. If you're a novice or are a little shy, you can do Pilates at home using exercises such as the notorious plank!
Exercise and diet are inextricably linked. The more purposefully you move your body and the more intentionally you fuel your body, the more you can reduce your cardiovascular risk. Additionally, exercise has a variety of mental health benefits, which are particularly beneficial during the current COVID-19 pandemic. Exercise is an excellent way to maintain a strong heart, but it is also beneficial for mental health. Exercise is extremely beneficial for anxiety management, depression management, and, especially during this period of COVID with its lack of socialization and community, exercise can help when people are trapped within their homes with nowhere to go.